Eat These Foods For Strong And Healthy Nails

your lifestyle and diet plays an important role in determining your overall health. And your nails are no exception. They are made up of keratin, which is a tough protein important for hard and strong nails. Some important nutrients for healthy and strong nails include protein, iron, biotin, zinc etc. and here are some foods that will ensure your nails will remain their strongest ever!

Grains

Wheat Germ

It is the best source of pyridoxine (vitamin B6) vitamin E, protein, dietary zinc. It can be added to smoothies, cereals, bread dough, muesli, yogurt, salads or pancakes. However, it should be stored in an airtight container to prevent it from getting rancid.

Vegetables

Green Peas

These are nutrient rich and contain a good amount of proteins, beta – carotene, vitamin C, vitamin K, B complex, omega 3 fatty acids and iron. Green peas can be bought fresh, dried, frozen. or canned.

Beans

These are rich in proteins, iron, zinc, biotin, calcium, magnesium, manganese, copper. potassium, phosphorous, vitamin K and B complex.

Fruits

Fruits are loaded with vitamins and minerals that help in making your nails stronger. But seasonal fruits are the best option. Some good sources for essential vitamins are dried apricots, kiwis and bananas. Blueberries, blackberries and grapes are also high in antioxidants, which promote good nail health.

Oat meal

It is an excellent source of B vitamins, manganese, silicon copper and zinc, all needed for maintaining healthy nails. But before eating it,soak it to break down the enzymes and to neutralize phytic acid, thus improving its nutritional value.

Meat Products

Eggs

These are high in biological value, thus promoting good nail health. Other nutrients include iron, vitamin B7, vitamin B12, vitamin A, vitamin E and biotin. It can be consumed boiled, poached, or scrambled.

Fish

Salmon is loaded with proteins, vitamin B12 and omega fatty acids.

Seeds

Sunflower Seeds

These are mild, nutty-tasting seeds packed with nutrients like magnesium, vitamin B 6, zinc, iron, copper and vitamin E.

Paprika Seeds

These seeds are packed with beta carotene, vitamin E, and B vitamins. This spice is also rich in vitamin C and iron.

Dos And Don’ts

Always eat a well-balanced diet consisting of good proteins, minerals, vitamins etc.
Be well hydrated
Do not cut the cuticles, as these act as a barrier for bacteria activity
Do not saw nails back and forth as it might weaken them
Do not peel off old nail polish, as it can damage the nails
Get manicures done on a weekly basis
Do not use nails as tools, as it can cause damage to the nails and weaken them
Keep your nail and hands hydrated and moisturized with coconut oil
Do not overuse hand sanitizers as they can make your nails dry
Be very cautious about chemicals in the nail products you use
Always keep a nail filer handy
Never bite your nails
Always keep your fingernails clean and dry. Avoid prolonged contact with water as it is responsible for split fingernails
Wear gloves when cleaning or washing or dealing with chemicals
Maintain nail hygiene by regularly clipping your nails and keeping them trimmed and neatly rounded at the edges
Use a nail hardener as a protective layer as it serves in strengthening your nails
Never pick around the cuticles as these habits lead to infection when fungi bacteria enter the damaged nail bed
Don’t rip the hangnails or the live tissue around your fingernails, gently clip it off
Never ignore any nail related issue and consult a doctor at the earliest sign of a nail problem
Avoid using harsh nail products and limit their usage to the minimum