Nails are important because they protect our hands from injury and provide us with a sense of security. They also play a role in maintaining good health. Nail problems such as brittle nails or discoloration can indicate underlying medical conditions.
Healthy nails are essential to good overall health. They act as a barrier against bacteria and infection, and their strength helps prevent injuries. Healthy nails are also important for cosmetic reasons. Brittle nails can cause discomfort and pain, and discolored nails can affect self-esteem.
Here are 20 foods for healthy and strong nails.
1. Salmon
Salmon contains high levels of omega-3 fatty acids that are great for your nails. Omega-3s help strengthens your nails and keeps them from breaking. Try eating salmon at least twice per week for stronger nails.
2. Avocado
Avocados contain vitamin E, which helps protect your nails against damage. They also have lots of fiber, which keeps your digestive system working well. Eat avocados regularly to keep your nails strong and healthy.
3. Nuts
Nuts are packed full of protein and healthy fats that can improve the health of your nails. Almonds, cashews, hazelnuts, pecans, and walnuts all contain healthy fats and protein that can help strengthen your nails.
4. Egg Yolk
Egg yolks contain choline, biotin, lutein, zeaxanthin, and vitamins A, D, E, and K. Choline is a water-soluble B-vitamin that helps maintain bone density and nerve function. Lutein and zeaxanthin are antioxidants that protect against free radical damage. Vitamin D promotes calcium absorption from food and assists with maintaining normal blood levels of calcium and phosphate. Vitamin E protects cells from oxidative stress and aids in the maintenance of skin and hair health.
3. Almonds
Almonds have lots of protein, which makes them great for strengthening nails. They’re also loaded with vitamin K, which helps keep your blood flowing smoothly and strengthens your bones.
5. Oatmeal
Oatmeal has been shown to be an effective treatment for brittle nails. It contains magnesium, which helps relax muscles and nerves, and manganese, which helps build strong nail beds.
6. Wheat Germ Oil
Wheat germ oil contains vitamin E, which helps strengthen your nails. Vitamin E also helps reduce inflammation and fight infections.
7. Spinach
Spinach contains iron, folate, potassium, and vitamin C. Iron is necessary for oxygen transport within the body, while folate and potassium support proper cell growth. Vitamin C supports collagen production, which helps keep your nails strong.
8. Broccoli
Broccoli contains indole-3 carbinol (I3C), which may help strengthen nails. I3C also increases the activity of enzymes that break down carcinogens in the body.
9. Yogurt
Yogurt contains probiotics, which promote gut health and strengthen your immune system. This includes your nails, so yogurt could be helpful for keeping your nails strong.
10. Pumpkin Seeds
Pumpkin seeds contain zinc, which helps strengthen your fingernails and cuticles. Zinc also promotes healing after cuts and scrapes, and it’s beneficial for wound repair.
11. Lentils
Lentils contain vitamin K, which helps maintain strong bones. They also contain copper, which promotes nail growth. Copper deficiency causes thinning of the nail bed, which weakens nails. making it more susceptible to injury.
12. Beans
Beans contain folate, which helps prevent neural tube defects such as spina bifida by increasing the amount of folic acid available to the baby during pregnancy. Folate also prevents heart disease and some cancers. Beans are also rich in fiber, helping with digestion. Fiber improves bowel movement and reduces cholesterol.
13. Berries
Berries contain anthocyanins, which have antioxidant properties that contribute to their anti-aging benefits. Anthocyanins also make berries colorful!
14. Bananas
Bananas contain potassium, which helps control muscle contractions and regulate fluid balance. Potassium also helps the body absorb nutrients like phosphorus, which contributes to strong nails.
15. Black Beans
Black beans contain fiber, which feeds good bacteria in your digestive tract. These bacteria feed on toxins and harmful substances that your body produces. Fiber also improves digestion and prevents constipation.
16. Apples
Apples contain quercetin, which has anti-inflammatory properties and strengthens nails. Quercetin also fights infection and reduces pain, swelling, and redness associated with minor injuries.
17. Green Tea
Green tea contains catechins, which prevent the oxidation of proteins and lipids. Oxidation leads to the formation of advanced glycation end products (AGEs), which cause unhealthy changes to connective tissue, including the weakening of nails. Drink green tea frequently throughout the day, and you produce. Fiber also keeps you feeling full longer, reducing cravings for unhealthy foods.
18. Sweet Potato
Sweet potatoes contain beta-carotene, which gives orange/yellow pigmentation to your nails. Beta-carotene also supports vision health and immune function.
19. Tomatoes
Tomatoes provide lycopene, which is an antioxidant that protects cells from damage caused by UV rays. Lycopene also helps maintain healthy skin and eyes.
20. Blueberries
Blueberries are high in anthocyanins, which can help boost memory and cognitive function. Blueberry extract has even been used to treat attention deficit disorder in children.
21. Olive Oil
Extra virgin olive oil contains oleic acid and gets a lot of antioxidants in one small cup.
22. Asparagus
Asparagus contains lutein, which protects your vision by reducing oxidative damage to the retina. Lutein also supports skin health, especially because it moisturizes and rejuvenates damaged or dry skin.
