A healthy and balanced diet can also help to grow nails, which will grow long and healthy, without breaking or exfoliating, experts say.
A healthy and balanced diet can also help nail growth. Archive photo
Nails are mostly composed of keratin, a structural protein. Therefore, adequate protein consumption is essential for their health and growth.
Thus, it is advisable to eat lean meat: chicken, turkey; fish and seafood; eggs; legumes: beans, lentils, chickpeas; dairy products: milk, yogurt, cheese; nuts and seeds.
Biotin (Vitamin B7)
Biotin plays a crucial role in strengthening nails and can help speed up their growth if you eat: eggs, especially the yolk; nuts: almonds, cashews; green vegetables: spinach, broccoli; fruits: bananas, avocados.
Vitamin E
This vitamin supports blood circulation, protects nails from damage and promotes their overall health. It is recommended to consume: wheat germ oil; fruits: kiwi, avocado; nuts and seeds: sunflower seeds, almonds.
Vitamin C
Vitamin C is essential for the production of collagen, an important protein for healthy nails and skin. Recommended for consumption: citrus fruits: oranges, lemons, grapefruit; berries: strawberries, raspberries, blueberries; Vegetables: red pepper, broccoli, kale
Zinc
Lack of zinc can cause brittle nails and slow down the rate of growth. Include in the diet: lean red meat; seafood; pumpkin seeds; legumes, whole grains.
Iron
Iron prevents brittleness and brittleness of nails, contributing to their healthy growth. It is recommended to consume: red meat (consumed in moderation); green leafy vegetables: spinach, kale; legume; pumpkin seeds.
Omega-3 fatty acids
These nutrients contribute to the hydration of the nails and reduce the risk of splitting: fatty fish: salmon, sardines, mackerel; nuts; chia seeds and flax seeds.
The importance of hydration
Proper hydration is essential for overall nail health. Adequate water consumption helps to maintain the elasticity and hydration of the nails, writes Click.
Additional measures for nail protection
In addition to a healthy diet, it is important to:
- Avoid smoking, which can negatively affect nail health.
- You protect the nails from harmful external factors, such as harsh chemicals or mechanical shocks.
Adopting a diet rich in vitamins and minerals combined with a healthy lifestyle will help your nails grow fast, strong and healthy.
