Maintaining healthy and beautiful nails requires a balanced diet rich in essential vitamins supplements, minerals, and nutrients. Here are some key nutrients and the foods that provide them to support nail health.

Vitamin E Vitamin E is an antioxidant that helps protect nail cells from damage. Foods rich in vitamin E include almonds, sunflower seeds, spinach, and avocados.

Iron Iron deficiency can lead to brittle nails. Incorporate iron-rich foods like lean meats, poultry, fish, beans, lentils, tofu, and fortified cereals into your diet.

Zinc Zinc supports the production of keratin, a protein that makes up nails. Foods high in zinc include oysters, beef, lamb, pumpkin seeds, and chickpeas.

Omega-3 Fatty Acids These healthy fats help prevent nail brittleness and maintain moisture. Include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds and walnuts in your diet.

Vitamin C Vitamin C is essential for collagen production, which contributes to nail strength. Citrus fruits, strawberries, kiwi, and bell peppers are excellent sources of vitamin C.

Good Biotin in Foods

Biotin (Vitamin B7) Biotin is often referred to as the "beauty vitamin" because it promotes healthy skin, hair, and nails. Good sources of biotin include eggs, nuts (especially almonds), seeds, sweet potatoes, and spinach.

Protein Nails are primarily made of protein, so ensure you're getting enough from sources like lean meats, poultry, fish, dairy, eggs, beans, and tofu.

Silica Silica is a mineral that supports nail growth and strength. It can be found in foods like oats, brown rice, and cucumbers.

B vitamins Apart from biotin (B7), other B vitamins like B3 (niacin), B12, and folate play roles in nail health. Foods rich in B vitamins include whole grains, lean meats, dairy, and leafy greens.

Copper Copper is involved in collagen production, which is essential for nail health. You can obtain copper from foods like organ meats, nuts, seeds, and legumes.

Selenium Selenium helps protect nails from damage and supports their strength. Foods high in selenium include Brazil nuts, seafood, and whole grains.

Hydration Staying well-hydrated is vital for overall skin and nail health. Drink plenty of water throughout the day to keep your nails from becoming dry and brittle.

In addition to promoting nail health, a well-balanced diet full of a variety of nutrient-rich foods will also improve general health. Consider speaking with a medical expert or a certified nutritionist if you have particular questions regarding your nails because they can offer specialised advice and suggestions. Furthermore, maintaining your nails' appearance and health can be achieved by applying a protective nail paint or by keeping them well-trimmed and moisturised.