It’s all fun and games until someone breaks a nail.
We come bearing good news: It doesn’t take a bunch of expensive products to get stronger, longer, healthier nails. Just like shiny hair and clear skin, healthy nails start from the inside, and what we eat plays a big role.
Ofc, there are many things that contribute to the health of our nails, like the type of polish we use, how often we use our nails instead of scissors to break open yet another package, and other environmental factors.
But in general, combinations of nutrients like B vitamins, calcium, iron, zinc, and selenium promote nail health, according to Tanya Mezher, MS, RDN, CDN, Lead Functional Practitioner at Malla.
“The foods listed below are just a few good sources of one or a couple of these nutrients,” she says.
Five foods to eat for healthier nails:
“Salmon is rich in biotin, a nutrient that helps promote healthy nail growth and prevents nails from becoming brittle and weak,” Tanya explains. “It is also a good source of essential fatty acids.”
“Lentils are a great source of iron, which is essential for healthy nails,” she says. “Iron helps keep nails strong and less likely to break.”
“Sweet potatoes are packed with beta-carotene, which the body converts to vitamin A. Vitamin A is essential for the growth and maintenance of all tissues in the body, including nails,” Tanya says. “It is also a good source of vitamin B
“Eggs are an excellent source of protein and biotin, which is essential for the growth and repair of nails,” Tanya explains.
“Brazil nuts are a great source of selenium, a mineral that helps keep nails strong and healthy. Selenium also helps prevent nail discoloration and ridges,” Tanya says.
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