By nourished nails I actually mean stronger nails from the inside out. Deficiency of minerals and vitamins in our body becomes very much obvious through our nails. So, as you see your nails are thin, weak to chip so often or not growing well then you need to revise your diet. Enlisted below are four key nutrients you must add to your diet plan to get stronger and healthier nails.
1. Protein:
Protein rich food is essential to maintain your nails wellbeing. Yes, your nails are as alive as a breathing person so you must feed them accordingly.
Keratin is fibrous structural proteins that makes up our outer skin. Its major structural component of our nails and hair. This means you must take enough proteins daily because it provides amino acids that your body needs to produce keratin.
Good to know if your diet already contains handsome amount of protein in form of meat, eggs etc. if you are a vegetarian and do not want to have red meat recipes then you can yogurt, and low-fat dairy products in your diet. The best option is to use beans, lentils, and peas that will boost the keratin production to keep your nails stay healthy.
2. Biotin:
After trying a lot of nail strengthener, boosters and supplements I found them not much appreciative. Then my mom told me to just take care of my diet and everything will be fine from head to toe. She was unquestionably right because I know the absolute health of her nails. In her time, women do not go mad after formulated products but prefer to feed in vitamin rich food.
Biotin or Vitamin H is actually a water soluble vitamin B7 used in many dietary supplements to treat diabetes, skin issues, digestive tract problems and brittle nails etc. Many studies show that Biotin if taken in regular amounts benefits to strengthen fragile nails.
I would not suggest you to consume supplements because you can get biotin from your routine food. Yes, white potatoes, bananas, spinach, beets, broccoli, black-eye peas, eggs, salmon all contain vitamin B.
3. Zinc:
Add generous amount of Zinc in your routine diet because it facilitates the nails growth. It promotes tissue growth and repair your fragile nails. Key reason of weak and undergrown nails is lack of zinc mineral in your body. If you notice white spots on your nails then chances are high that your body has zinc deficiency. Now, you need to fill up the gap but naturally.
Do not waste time and start to consume zinc-rich food, for instance, peanut butter, chickpeas, turkey, chicken, sesame seeds, oats, wheat germ etc.
I love roasted pumpkin seeds. It’s the most delicious way I used to get my zinc back.
4. Iron:
Thin and curved nails clearly tell about iron deficiency in human body. It might be the sign of anemia,
Supply your body iron-rich diet through chicken, eggs, lean beef, duck, beans, lentils, black-eyed peas, spinach etc. As your body will get much-needed iron, your nails start to become healthy.
Your overall health is translated straight through your nails. As you see them getting fragile or peeling, transform your diet and instantly increase the intake of these essential nutrients.
