The right nutrients can make your nails stronger
Your nails reflect your overall health, so it’s important to nourish them from the inside out. Make sure you’re getting enough essential nutrients, such as protein, biotin, vitamin E, and omega-3 fatty acids. Incorporate foods like eggs, nuts, salmon, and leafy greens into your diet to support nail health.
Protein
Protein is a building block for nails, as well as hair and skin. Including an adequate amount of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, beans, and nuts, can help support nail strength and growth. Lots of women swear by collagen supplements, which give the body the right protein building blocks for growing nails.
Biotin
Also known as vitamin B7 or vitamin H, biotin is crucial for maintaining healthy nails. Biotin deficiency has been associated with brittle nails and hair loss. Foods rich in biotin include eggs, nuts, seeds, whole grains, and leafy greens.
Vitamin E
Vitamin E is an antioxidant that helps protect the nails from damage and supports their overall health. It also aids in moisturising the nails and cuticles. Foods high in vitamin E include nuts, seeds, avocado, and vegetable oils.
Iron
Iron deficiency can lead to brittle nails and increased susceptibility to infections. Consuming iron-rich foods, such as red meat, poultry, fish, lentils, beans, and fortified cereals, can help maintain healthy nails.
Omega-3 fatty acids
Omega-3 fatty acids help keep the nails hydrated and flexible, reducing the risk of brittleness and breakage. Fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts, are excellent sources of omega-3s.
Zinc
Zinc is involved in the production of keratin, a protein that makes up the nails. Adequate zinc intake supports nail growth and strength. Foods rich in zinc include meat, shellfish, legumes, seeds, and dairy products.
Vitamin C
Vitamin C is important for collagen production, which is essential for maintaining the structure and strength of the nails. Citrus fruits, strawberries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C.
Calcium
Calcium is necessary for nail formation and strength. Incorporating calcium-rich foods like dairy products, leafy greens, tofu, and almonds into your diet can help support healthy nails.
Keep your hands hydrated for stronger Nails
Just like your skin, nails can become dry and brittle if they’re not properly hydrated. To prevent this, make sure to moisturise your nails and cuticles regularly with a nourishing oil or cream. Look for products containing ingredients like jojoba oil, shea butter, and vitamin E to keep nails hydrated and flexible.
Protect Nails from Damage
Avoid exposing your nails to harsh chemicals and excessive moisture, as these can weaken the nails and make them more prone to breakage. Wear gloves when doing household chores or working with chemicals, and try to limit the use of nail polish removers containing acetone, which can strip the nails of moisture.
Practice Gentle Nail Care
Cut back on gels, nail gloss and false nails. The solvents and harsh chemicals will directly eat into your nail structure. Overzealous trimming can also damage the nails and inhibit growth. Instead of cutting or filing your nails too aggressively, opt for a gentle approach. Use a fine-grit nail file to shape nails, and avoid using metal tools to push back cuticles, as these can cause damage and inflammation.
Use Nail Strengthening Treatments
Consider incorporating nail strengthening treatments into your beauty routine to give your nails an extra boost. Look for products containing ingredients like keratin, calcium, and hydrolysed protein, which can help fortify the nails and promote growth. Apply these treatments regularly for best results.
How soon will I get better nails?
By following these five simple tips, you can strengthen your nails and promote healthy growth. Remember to be patient, as it may take some time to see results. On average, it takes 5 months for the nails that are growing in your nails beds today to reach the tips of your fingers. With consistent care and attention, you can achieve the strong, beautiful nails you’ve always wanted.
