7 vitamins and minerals for he althy nails

7 vitamins and minerals for he althy nails
7 vitamins and minerals for he althy nails
Anonim

Beautiful and he althy nails are an advantage. Their good appearance depends not only on the external care of them, but also on what we do to nourish and protect them from the inside. If your nails have recently lost their shine and strength, see which vitamins they need to make your manicure and pedicure look impressive.

Biotin

Biotin is one of the best vitamins for strong and he althy nails, hair, and skin, also called vitamin B7, vitamin H, or coenzyme R. Its intake acts as an enzyme or catalyst to aid in the production of amino acids. As a result, the nails are stronger, thicker and do not peel off. Some of the most beneficial food sources of biotin are almonds, sweet potatoes, eggs, onions, tomatoes and others.

Vitamin D

Deficiency of fat-soluble vitamins such as vitamin D is a common cause of brittle nails. Unfortunately, many people do not suspect that they are deficient in the sunshine vitamin. In addition to exposure to direct sunlight and intake of food supplements, vitamin D can be obtained by consuming mushrooms, dairy products, eggs, oilier fish.

Vitamin B12

If you want to improve the condition of your nails, don't miss this vitamin. In addition to keeping them he althy, the vitamin takes care of red blood cells, which provide every part of the body with oxygen and iron. All this is important for the strength and growth of nails. In addition, the vitamin improves memory, sleep, mood. By consuming which foods you can get it, see here.

Iron

Nails are made up of a protein called keratin that protects the underlying tissue. Iron deficiency in the body can lead to the appearance of anemia, hair loss, brittle and brittle nails.Don't forget to include red meat, black pork or beef liver, spinach, legumes in your menu.

Omega-3 fatty acids

If your nails are breaking, consider whether there are enough foods in your menu that are rich in omega-3 fatty acids, such as flaxseed, olive oil, fish, nuts. These nutritional elements help to restore the body after sports, support the he alth and beauty of the skin, hair and nails.

Vitamin A

Effectively increases nail strength. Vitamin A is an antioxidant, helping to reduce free radical damage. Foods through which you can get it are spinach, apples, sweet potatoes, pink grapefruit, apricots, citrus fruits, tomatoes, melon, yellow vegetables, liver, fish, milk.

Folic acid (vitamin B9)

Vitamin B9 is usually recommended for pregnant women, but it is also essential for the he alth of those who are not expecting a baby and who want to have he althy nails.Folic acid helps repair the cells that make up nails. Add citrus fruits, beets, eggs, broccoli, avocados, legumes, green leafy vegetables to your menu.

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