A Simple Guidance To Stronger And Healthier Nails: Foods To Include In Your Meals


Did you know that your fingernails grow an average of 3.5 millimeters per month and that nails on your dominant hand tend to grow faster? You might have known it just now, but that’s a fact. Aside from that, in contrast to what most people believe, your nails are neither considered skin nor bones, it’s actually cells that are made of a tough protective protein known as keratin. Yes, it’s closely connected to your bones but, it’s not part of it. However, your nails somehow reflect the condition of your bones, hence, in as much as food and nutrition works greatly in keeping your bones healthy, it works the same way with it.

Moreover, keeping your nails clean and perfectly-shaped on the outside is not enough if you really want to make it stronger and healthier. It’s going to take more than that and you also have to work on it by giving yourself the nutrition that it needs. You may have heard about “nail-growth supplements” on the news or read an article about in on the web, but, you organic and natural nourishment is way better. How to do that? You just have to incorporate healthy and nutrient-rich foods in your meal plan. To guide you, here are “nail foods” that you have to include in your daily meals.


  1. Green Peas

    green peas

Green peas are rich in vitamins and nutrients that support nail health. You can add it as a side dish, use it as one of the ingredients in your dish or you can simply eat it any way you want. Its protein helps strengthen your nails and speeds up the rate of nail growth. Aside from that, green peas contain beta-carotene and Vitamin C, as well as iron.


  1. Beans

    Source: www.seriouseats.com

Beans may be small in size but its benefits to the body are massive. It contains vitamins and minerals that have been proven to increase nail strength and integrity, such as biotin, iron, and zinc. It also contains protein that stimulates nail growth. Biotin, or also known as vitamin B7, significantly helps in reducing your nails’ tendency to split by increasing the thickness of the nail plate.


  1. Eggs


For strong and healthy nails, eggs should be part of your nail health promoting diet. Eggs are rich in protein which is relevant in strengthening the nails and it’s a great source of vitamin D. What’s amazing about eggs is that its protein content is highly digestible which makes it easier for the body to absorb and use it. Vitamins A, E, B12, iron, and biotin are also essential components found in eggs.


  1. Oats


Are you used to eating oatmeal every morning? If you are, then that’s good for you. Oats contain micronutrients that are paramount in maintaining nail and bone health such as copper and zinc. Not only that, oats also promote nail health, thanks to its components: manganese, silicon, and vitamin B-complex. It’s also considered as a great vegetarian source of dietary protein. To optimize nutritional content, you can add other nutritious foods to your oats, like fruits and vegetables.


  1. Salmon


Aside from being delicious, salmon also aids in growing strong nails. It contains a substantial amount of protein and it is packed with vitamin B-12, which prevents your nails from becoming dry and dark. Vitamin D, a vital vitamin for bone growth, is also a component found in salmon. On the other hand, consumption of salmon should be moderated in order to avoid excessive exposure to toxins that may be found in it.


  1. Sunflower Seeds


Sunflower seeds are small, but it can do wonders especially in promoting nail health. It is loaded with vitamin E, zinc, and iron which stimulates nail growth and strength. Vitamin B6, a crucial micronutrient required for proper absorption of zinc, is also one of the relevant components of sunflower seeds. If you’re looking for dietary sources of copper, then this would be perfect for you.


Consistent intake of these foods will certainly provide you amazing results and you don’t have to spend a lot of money just to achieve your goals in maintaining healthy and strong nails – both on your fingers and toes. Keeping yourself nourished from the inside will ultimately reflect on your nails. Remember, the more you consume bone-building foods, or foods rich in vitamins and minerals, you’re also boosting the health of nails as well as other body systems. See? It’s not that hard to promote your nail’s health, so, you have no reason at all to disregard this guide. Soon, you’ll be able to flash those healthy nails and say hello to the holiday season!

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