The health of your nails is often a clear indicator of the health of your diet. If you’re struggling with weak, brittle, or discolored nails, the first place you probably want to look is the foods you’re eating. If you’re wondering how to make your nails stronger, look no further! Here’s the lowdown on peak nutrition for nails.
Biotin
Biotin is a B-complex vitamin – a combination of vitamins B7, H, and coenzyme R. It promotes healthy cell growth and helps your body metabolize amino acids, which are crucial for nail growth.
Organ meats like liver are by far the best source of biotin. If you’re not a fan of organ meats, you can also turn to egg yolks, yeast, dairy products, salmon, sweet potato, avocado, cauliflower, nuts, and seeds for a punch of biotin.
Vitamin B12
All B vitamins are important for nail growth, but especially vitamin B12, which is responsible for iron absorption and developing new red blood cells.
Vitamin B12 is most abundant in animal products like meat, poultry, fish, eggs, and dairy. But you can also find foods and drinks that have been fortified with it, if you’re avoiding meat (or if you just want an extra punch of vitamin B12).
Vitamin B9
Also known as folate, vitamin B9 helps your body form new cells – and, of course, your nails are just another form of new cells. A folate deficiency can actually make your nails discolored, rigid, and brittle – not what you want.
To make sure you’re getting enough folate, stock up on citrus fruits, dark green vegetables, peas, beans, lentils, avocados, nuts, and seeds.
Iron
Iron tag-teams with vitamin B12 to help your body create new cells all through your body, including your nails. in which deficiency can be spotted by ridged or concave nails. Adult premenopausal women tend to need more iron than other demographics, so this is something to watch out for.
Iron from animal foods like beef, chicken, fish, and eggs absorb more easily into the body. But plant-based sources like dark leafy greens, peanuts, seeds, beans, and fortified foods can also help you get enough iron in your diet.
When you can, pair your iron sources with vitamin C. This will help your body process the iron more effectively. For example, you could enjoy a spinach salad with seeds along with a side of oranges or strawberries (both of which are rich in vitamin C).
The All-Time Best Foods for Nail Growth
Knowing the science behind helping your nails grow can be helpful. But if your nails are weak and you seem to have a well-balanced diet, it can be hard to pinpoint the source of your problem. Here are some of the best foods to eat for nail growth. If any of them are missing from your diet, you may want to start there.
- Lean meats like turkey, chicken, and beef
- Fruits, especially blueberries, strawberries, and bananas
- Dark leafy greens
- Sweet potatoes
- Carrots
- Tomatoes
- Bell peppers
- Nuts and seeds, especially almonds and sunflower seeds
- Eggs
- Salmon
- Beans and legumes, especially lentils and lima beans
Dealing with brittle, weak nails isn’t just a cosmetic concern. It can indicate gaps in your nutrition. If you’ve noticed a change in your nail health, take a look at your diet – the solution might be hiding there.
Biotin is a great supplement because they offer a lot of good blend of ingredients.
I call the B12 vitamin the “Miracle B”. Bottom line, I can’t function without my B12.
Thanks for posting. In conjunction with the above mentioned, calcium is also an important element.
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