8 Vitamins and Minerals For Healthy Nails
By Zoe Greenwood, January 11 2019
Let’s be honest, there’s nothing worse than removing that gorgeous nail polish and facing your bare, natural nails. Especially if you discover some brittleness and discolouration. While you may disregard it and think that you can just cover it with some polish, it can also be a cause for concern in terms of your health. When it comes to proper nail care, there are a lot of vitamins and minerals which play a huge role in the overall health of your nails. A lack of these vitamins will cause them to chip and break easily (ouch).
Rather than hiding them with a new colour, think about taking some daily supplements and/or eating a balanced diet. We’ve listed out 8 key vitamins and minerals that will take your nail health from zero to hero in no time.
Biotin is known for treating conditions such as eczema, acne and even nails. It’s found in many food sources (e.g. nuts, avocados, salmon, eggs) but is also available as supplements which are perfect if you find that you’re not getting enough nutrients from your meals. Start by taking biotin daily to help encourage cell growth and strengthen your nails. It also encourages hair growth which is a plus!
You need iron for your body to carry oxygen to your organs and cells. Having an iron deficiency means that your cells won’t be getting enough oxygen and, as a result, your nails along with other parts of your body will start feeling weak and dull. Iron food sources include beans, tofu, whole-grains. (suggest iron food sources)
Protein is important for your nails and your overall health. Whether you’re a vegetarian or a meat-lover, everyone needs protein in their diet. Essentially, nails are made up of keratin and protein will boost your keratin production which encourages the nail bed to grow and strengthen. While protein is typically found in meats and fish, it can also be found in eggs, dairy, legumes and whole grains, so whatever your diet is, you’ll be able to add in some protein-rich foods!
Omega-3 Fatty Acids
Not only do you want your nails to be strong, but ideally, they want to be moisturised enough to give off a healthy shine. Omega-3 fatty acids will nourish and replenish the cells that affect your nails. Without these acids, your nails will feel brittle and weak – not a good look. Food sources include fish, flaxseeds, and walnuts. (include food sources)
Want to be forever youthful? Then you’re going to need some vitamin C. This mineral is essential for the production of collagen (which helps keeps us young) and, more importantly, promotes cell growth. Citrus fruits are the best way to up your vitamin C intake, but it can also be found in green vegetables and bell peppers. It’s the perfect excuse to have 1 of your 5 a day and will do wonders for your immune system!
Folic acid works miracles for your nails. Honestly, if you want shinier, healthier and stronger nails then having more of this vitamin will seriously help. Folic acid essentially helps generate cell production which encourages nail growth. You can up your folic acid intake with foods such as oranges, lettuce, milk, eggs.
A common problem people find with their nails is discolouration and weak tips. This is usually a result of a zinc deficiency which is essential for the reproduction of your cells. Taking zinc supplements will replenish the cells that directly impact your nail bed. Foods high in zinc include meats, shellfish, legumes, whole grains, nuts.
Not only for strong bones and teeth but very important for your nails. Calcium is one of the most vital minerals to ensure an overall healthy lifestyle and fresh nails. Without it, your nails will brittle easily and feel weak – not a good look. Start eating cheese, seeds, yoghurt, beans etc. to increase your calcium intake.
Fashion trends come and go, but you know what stays? Sleek and healthy nails – there’s nothing a good manicure can’t fix. Looking to freshen your nails? Why not book a manicure with LeSalon – our therapists come straight to you within London zones 1 – 5!