The Best Foods For Healthy And Shiny Nails

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

In this article we present you the best foods for healthy, strong, shiny nails.

Your body needs to constantly regenerate the cells that make up your nails and needs a healthy supply of certain nutrients to balance the process, says Megan Wolf, a registered nutritionist in New York.

Include these foods in your regular diet and your body will be enriched with the necessary nutrients for healthy nails. If you consume them regularly, you will enjoy not only the strength and shine of your nails, but also your overall health.

1. Edamame - cysteine and folate

Edamame soybeans provide cysteine - an amino acid needed for the production of protein keratin, which is one of the main building blocks of your nails. What's more, edamame is also a good source of folate, needed to build and strengthen new nails.

Try:

Make your salsa by mixing boiled peeled walnuts, chopped garlic, diced tomatoes, sweet corn and lemon juice. Another option is a seasonal breakfast of stewed edamame with chili powder.

2. Eggs - biotin

Eggs are one of the best food sources of biotin, vitamin B, which stimulates the production of protein in the nail matrix, the tissue that supports your nails.

Biotin has been shown to increase the thickness of your nails and can also prevent them from being brittle and fragile. It is best to take biotin with food if possible, as in many supplements high levels of biotin can affect certain medical tests.

Try:

Make scrambled eggs with chopped smoked salmon and chopped broccoli (the other two good sources of biotin).

3. Cashews - zinc

The zinc in cashews is essential for cell division and protein synthesis - both of which are very important for your ever-developing nails. You need this vitamin every day because your body cannot store it for a long time. Maintaining enough in your diet will keep your nails shiny and strong. If they are dry and weak, this is a sign that your body lacks zinc.

Try:

Soak the cashews overnight in the refrigerator. The next day, blend it with sliced bananas, sliced dates and almond milk.

4. Sweet potatoes - vitamin A

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Just 1 potato provides you with a huge percentage of 561% of the daily dose of vitamin A, which helps nail cells to reproduce properly. When your diet does not provide you with enough vitamin A, your nails may begin to break and split into vertical strips.

Try:

Mash the boiled sweet potatoes. For a green aroma, add chopped sage, and if you want a sweet taste, add cinnamon and maple syrup.

5. Yellow peppers - vitamin C

We are sorry for the oranges, but the yellow peppers beat them in terms of vitamin C content, which is extremely necessary for the production of collagen / structural protein in your nails /. Collagen production decreases with age, which can lead to thinner and weaker nails, so it is very important to eat foods rich in vitamin C to keep them healthy and strong. 1 large yellow pepper provides 4 times the recommended daily dose of vitamin C.

Try:

Marinate chopped yellow peppers in a mixture of olive oil, wine vinegar, minced garlic and chopped rosemary for 2 hours. Cool before eating.