Vitamins and minerals for he althy nails

Vitamins and minerals for he althy nails
Vitamins and minerals for he althy nails

Nails, just like skin and hair, can tell us if there is a deficiency of certain nutrients in our body (and not only). A change in their appearance, texture or shape should not be overlooked. What are some of the most important nutritional elements for their he alth and beauty? These are zinc, omega-3 fatty acids See which others your nails need. Important! Before taking nutritional supplements, consult a doctor.


It is in the B-complex group and is also known as vitamin B7, coenzyme R and vitamin H. Biotin not only strengthens hair, but also promotes cell growth, supports the metabolism of building proteins and amino acids, which are from essential for nail growth.The vitamin is found in good amounts in foods such as pork/beef liver, eggs, fish, avocados, seeds, and more.

Vitamin B12 and B9

More important vitamins for the he alth and beauty of our nails. Vitamin B12 plays an important role in the absorption of iron as well as in the synthesis of red blood cells. Iron, B12 and folic acid (vitamin B9) are necessary to maintain the strength of nails.

Deficiency of these two elements can lead to the appearance of nail pigmentation, brittleness, make nails too hard. You can get them through the consumption of red meat, poultry, fish, eggs, dairy products and more.


An important mineral that we know is involved in the synthesis of hemoglobin, which is responsible for carrying oxygen to every organ and every cell in the body, including the nails. When iron levels are low, cells are not getting enough oxygen.Deficiency of the mineral can lead to anemia, which can lead to a change in the condition of the nails. You can get iron by eating beef, pork, liver, chicken, fish, spinach, sesame seeds, beans. Adding foods that are rich in vitamin C to your diet will improve iron absorption.

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