If you have noticed changes in your nails, do not fret. Maybe you just need to fix your diet to fill in the nutrients your nails need. Vitamins
Biotin
Biotin, also known as vitamin H, helps in the breakdown of carbohydrates and protein to convert food into energy.
It is one of the most essential vitamins for keeping your nails, hair, and skin healthy.
Although there is no recommended daily allowance for biotin, they say that 30 to 100 mcg of biotin a day are ideal.
You can either take supplements for it or you can get it from egg yolk, dairy products, salmon, sweet potato, cauliflower, nuts, and seeds.
Iron
Around 70% of your iron is found in your red blood cells. And without enough iron, it becomes harder to deliver oxygen through your RBCs. And this can manifest with brittle nails.
The easiest way to gain iron is by eating animal meat, but it is also found in green leafy vegetables, beans, seeds, and peanuts.
Magnesium
Do you notice vertical ridges in your nails?
If yes, you might want to check if you’re eating enough magnesium. Surprisingly, less than 60% of the US population gets enough magnesium.
Magnesium helps in nail growth and in addressing vertical ridges. You can get it from whole grains, green leafy vegetables, almonds, cashew, black beans, etc.
Omega-3 Fatty Acids
Fatty acids moisturize and strengthen your nails. They make your nails look healthy and keep your nails from breaking.
Also Read: Pumice stone: A simple remedy to treat many skin conditions
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About the Author: Dr. Elli Reyes is a specialist of Aesthetic Medicine from the Philippines. With over four years of specialized training, her aesthetic practice has involved a variety of skin treatments involving Botox, fillers, and the like. As a licensed physician, she has been engaged by multiple clinics and is regularly interviewed by the local media as an expert in the science of the skin. Her research and writings to date have centered on nutrition, functional health, and general beauty.
