Are your nails constantly chipping and breaking? Read this article to find out the top 5 nutrients for healthy nails you should take to avoid these problems.

Nutrition plays an important role in your body from your head to your toes.

Your nails can tell you about your well-being. You need to look out for symptoms that may indicate your nails, and in turn, YOU, are unhealthy.

What signs you should look for on your nails?

Discoloration, brittle nails, swelling and thinning nails typically give it away. Slow growth and bleeding around the edges of your nails are also indicators of nutrient deficiencies.

If you are facing any of these problems, you should adjust your diet to add important nutrients to your body. Here are some vitamins and nutrients that will ensure healthy nails.

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Nutrients for Healthy Nails

#1. Iron

Without the help of iron, oxygen will not be properly distributed to the cells all over your body. And when oxygen is not redistributed properly, you might face iron deficiency problems or even anaemia.

Nails are made of a substance called keratin and requires oxygen to remain healthy.

White spots on your nail indicate that you do not have proper iron in your system.

This softens your nail plate and makes it difficult to execute day to day tasks. Too much pressure on your nails may collapse it inwards. If you repeatedly dampen and dry your nails, you might push them to become brittle.

Soft nails are also caused by excessive use of chemical particles. So when you need to get your hands dirty, wear gloves to avoid these problems.

What food contains iron?

You can easily absorb iron by eating proteins such as chicken, beef, eggs or fish. It is also recommended the intake of plant-based sources of iron such as raisins, lentils, seeds, peanuts, spinach or broccoli.

You can also apply a protective layer of nail polish to prevent your nails from splitting. Moisturize your cuticles to prevent them from turning dry.

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#2. Magnesium

One of the primary reasons for stilted nail growth is stress. If your nails are not growing properly then it indicates that your magnesium intake is low. And Magnesium is known as one of the best anti-stress minerals.

Without adequate magnesium in your system, you will be unable to prevent vertical ridges from forming in your nails. Magnesium also plays an important role in alleviating acne and breakouts, so you can hit two birds with one stone here.

What food contains Magnesium?

There are several rich sources of magnesium including several delicious food items such as dark chocolate. Pumpkin seeds are the primary sources of magnesium. Whole grains food items such as wheat are good sources too. Quinoa, almonds, cashews and black beans are some other plant-based sources.

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#3. Biotin

If your nails are brittle and constantly break, biotin might be a cure for your problems. Biotin, also known as Vitamin H, is a B-complex vitamin. It promotes healthy cell growth, prevents nail splitting and increases the thickness of the nails.

Biotin metabolizes fats and proteins for not only healthier nails but also hair and skin. However, you need to be careful regarding a biotin overdose. An overdose may lead to skin rashes, lower Vitamin C levels, and high sugar levels.

What food contains Biotin?

It is found in liver, egg yolks, salmon or pork. It is commonly found in lettuces, cauliflowers, cucumbers, sweet potatoes, oats, walnuts, seeds and berries such as raspberries.

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#4. Zinc

Low zinc intakes may also lead to slow nail growth or discolorations such as white spots. It may also slow down and decrease your sense of taste and smell.

Zinc’s presence is vital for many biochemical reactions to take in your body, particularly for the reactions involved in cell division and growth. The cells in nails rapidly grow and require a constant supply of zinc. You need to intake zinc in small amounts every day because your body cannot store it for a long period.

What food contains Zinc?

The best part about zinc is that you do not need to chuck away your favourite items of food to replace it with healthier alternatives. It is readily available in almost all types of food items. Beef, poultries, shellfish, fishes, and eggs are the primary sources of zinc from proteins. Nuts, soybeans, kidney beans, spinach, chickpeas, and seeds contain zinc too. Dairy is another source.

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#5. Omega-3 Fatty Acids

Not all fats are detrimental to your health. Omega-3 fatty acids are the perfect minerals to intake to grow long nails as well as hair. A lack of these would lead to weak nails. The keratinocytes you get from ingesting protein will keep your nails strong with the help of omega-3 fatty acids. They help moisturize your nails and leave a shiny sheen on them.

What food contains Omega-3 Fatty Acids?

The omega-3 fatty acid can be found in fish like salmon, tuna and sardines. Walnuts, eggs, chia seeds, flax seeds are other sources of this.

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Some More Tips for Healthy Nails

Here are 5 things you need to maintain to ensure your nails are both healthy and gorgeous too.

1- Ensure your nails are clean: Clean nails prevent bacteria from growing under your skin.

2- Keep your nails dry: When you put your fingers and toes underwater for a prolonged time, your nails may soften and split.

3- Moisturize: When you moisturize your other body parts, pay special attention to your hands and feet and the cuticles around your nails.

4- Practice good nail hygiene: Use clean nail cutters to clip your nails and wash your hands and feet in intervals to avoid germs.

5- Do not bite your nails: Biting your nails damage the nail bed and any cuts around your fingernails invite infections to take place there.

Final Advice

A diet chart consisting of these vitamins and minerals is a step closer to healthy nails. When you eat healthy, your body will reflect it too. But simply fixing your intake of supplements is not sufficient for healthier nails and their fast growth.

Doctors have determined people who spend several hours exercising their fingers for work have faster nail growth because of the circulation of blood to the tips.

Is nail care important to you? How do you take care of your nails?

Photos: Pixabay