Your hands are often a mirror of your overall health, with your nails revealing more than you might realize. Yet, the impact of diet on nail health is often overlooked. Essential nutrients can significantly influence the strength and appearance of your nails, making a balanced diet vital.
By incorporating the right nutrients into your meals, you can prevent nail brittleness and promote resilience. This guide delves into the essential vitamins, minerals, and practices that contribute to healthier fingernails.
Fingernail nutrition: The top 3 vitamins for healthy nails
Vitamins are essential for our body and also play a crucial role in the health of our fingernails. A vitamin deficiency can quickly manifest itself in the form of brittle or weak nails .
But which vitamins are particularly important for nails? And how can we ensure that we get enough of these nutrients? It is not only important to know which vitamins are needed, but also how to get them through your diet.
1. Is biotin the secret to flawless nails?
Biotin, also known as vitamin B7 , is considered a key vitamin when it comes to the health of our fingernails.
A deficiency can lead to brittle and thin nails. This vitamin contributes significantly to the strength and healthy growth of nails.
Biotin is contained, for example, in:
- Broccoli: A green vegetable rich in biotin and other vitamins that contribute to nail health.
- Eggs: In addition to biotin, eggs also contain other important proteins that strengthen nails.
- Nuts: An excellent snack that contains not only biotin but also essential fatty acids that nourish the nails.
2. Vitamin A: The underestimated helper for nail problems
Vitamin A is not only good for our eyes, but also for our fingernails. It supports cell growth and can therefore help make nails stronger and more resilient. A sufficient vitamin A content can make the difference between brittle and healthy nails.
Vitamin A is contained, for example, in:
- Carrots: A well-known source of beta-carotene, which the body converts into vitamin A and contributes to nail health.
- Sweet potatoes: These are rich in vitamin A and support not only eye health but also nail health.
- Spinach: A leafy vegetable that contains vitamin A as well as iron, another important nutrient for strong nails.
3. What folic acid can do for the health of your nails
Folic acid, another B vitamin, is essential for cell division and the growth of our nails. A deficiency can lead to brittle and fragile fingernails .
It is important to know how folic acid affects our nails and how to get it through your diet.
Folic acid is contained, for example, in:
- Lentils: An excellent source of plant-based protein that is also rich in folic acid and supports nail growth.
- Spinach: In addition to folic acid, spinach also contains other vitamins and minerals that contribute to nail health.
- Avocado: A superfood that not only contains healthy fats but also a good amount of folic acid, which strengthens nails.
Fingernail nutrition: Which minerals and trace elements are crucial for beautiful nails?
In addition to vitamins, minerals and trace elements are also very important for the health of our nails . These nutrients for nails are often the invisible heroes that work in the background to keep our nails strong and healthy .
Infobox: A deficiency in these essential nutrients can lead to a variety of nail problems, from brittleness to discoloration .
Can calcium deficiency really affect your nails?
Yes, calcium plays a crucial role in the strength of our nails. A deficiency can cause nails to become brittle and weak . It is therefore important to get enough calcium from your diet.
Calcium is contained, for example, in:
- Dairy products: A major source of calcium, which helps strengthen nails.
- Green leafy vegetables: Such as broccoli or kale, which contain calcium as well as other important nutrients.
- Nuts and seeds: Almonds and chia seeds in particular are rich in calcium.
This is how zinc deficiency can affect your nail health
Zinc is an important trace element that contributes to protein synthesis and cell division. A zinc deficiency can lead to white spots on the nails and brittle nails.
Zinc is contained, for example, in:
- Meat and poultry: Are excellent sources of zinc, which contribute to nail health.
- Pumpkin seeds: A delicious snack that is rich in zinc.
- Whole grain products: Such as oats or quinoa, which also provide zinc.
That’s why iron is essential for healthy nails
Iron helps transport oxygen throughout the body . A deficiency can lead to pale nails and, in some cases, brittle nails.
Iron is contained, for example, in:
- Red meat: One of the best sources of iron, which contributes to nail health.
- Lentils and beans: Plant-based sources of iron that are also suitable for vegetarians and vegans.
- Spinach: Another leafy green vegetable that contains iron and other important nutrients.
How can potassium promote healthy nails?
Potassium regulates fluid balance and nerve functions in the body. A balanced potassium level can help keep nails hydrated and less likely to break .
Potassium is contained, for example, in:
- Bananas: A well-known source of potassium that contributes to nail health.
- Sweet potatoes: In addition to vitamin A, they are also rich in potassium.
- Avocado: A superfood that contains folic acid and potassium.
Protein and nail growth: everything you need to know
Protein, also known as protein, is the building block of our nails . A deficiency can slow nail growth and weaken nails.
Protein is contained, for example, in:
- Fish: Like salmon or tuna, which are rich in protein and promote nail growth.
- Eggs: An excellent source of protein that also provides other nutrients for the nails.
- Legumes: Lentils or chickpeas are examples of plant sources that are rich in proteins.
Why is water so important for beautiful nails?
Water is the lifeblood of our body and plays a crucial role in our health, including the health of our fingernails.
Adequate fluid intake ensures that our cells are well hydrated , which in turn can promote the elasticity and strength of the nails .
Infobox: Dehydrated nails can become brittle and fragile. Therefore, it is important to drink enough water every day to nourish and strengthen not only the body but also the nails from the inside out.
The importance of proper care for healthy nails in addition to nutrition
In addition to a balanced diet, proper care is crucial for healthy and beautiful fingernails.
Regular filing, for example with a glass file , avoiding aggressive nail polish removers and applying nourishing oils can help to protect and strengthen the nails.
It is also advisable to regularly care for your hands and nails with a moisturizing hand cream , especially after washing your hands or coming into contact with cleaning products.
