These Vitamins and Minerals are must if you want "Healthy NAILS"

These are Must Have Vitamins and Minerals for “Healthy NAILS” | Pink & Shiny

You may think the quality of your nails comes from how you treat them. And while that’s true to some extent, your nails’ strength and appearance are also impacted by your diet and whether or not you take in these vitamins and minerals for healthy nails.

“Healthy hair, skin and nails come from within”

Our outward skin health—including our nails—is often a reflection of what is happening inside the body. This is why eating inflammatory foods, excess sugar and caffeine, and consuming toxins isn’t healthy for our nails.

Your deitarty choices effects a lot on the health of your nails. To get pink, soft and healthy nails naturally, these are some of the essential vitamins and minerals that you must have on daily basis. Along with these, for your easy reference..I have also included what foods to include in your diet to increase that particular vitamin or mineral in your body. So take notes and stay healthy 🙂

Must Have Vitamins and Minerals for “Healthy NAILS”


Vitamin A promotes healthy skin and nail growth among other benefits. It is found most in carrots, sweet potatoes, kale, spinach, eggs and other foods.

Biotin or vitamin B7 or vitamin H belongs to a group of vitamins necessary for the metabolism, functioning of nerve and cardiovascular system, as well as digestion. There is research that suggests biotin supplements help improve the condition of brittle nails that tend to split. Naturally biotin can be found in salmon, eggs, cheese, Dairy, nuts and Sweet potatoes.

Protein: Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress.Interestingly, the keratin you see is actually dead.

Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails. Protein can be found in animal foods like meat, poultry, fish, eggs and dairy, as well as plant foods, such as soy, legumes, beans, lentils, nuts, seeds and whole grains.

Vitamin C has powerful antioxidant properties and it plays a critical role in collagen production which is an important protein that makes up a large part of our skin, hair and nails. The body neither produces, nor stores vitamin C so it is essential to consume it daily with such foods as oranges, lemon, gooseberry, tomatoes, green and red peppers.

Vitamin E supplementation can prevent yellow nail syndrome, which causes peeling, cracked, and yellowing nails. Vitamin E oil’s moisturizing benefits may also support nail health by preventing cracked cuticles and dry skin around the nail bed. Many foods contain some vitamin E, but nuts, seeds, and some oils like wheat germ, sunflower and safflower tend to have the highest levels.

Vitamin D which is produced by the body when reacting to sunshine helps maintain the health of teeth and bones. It maintains calcium and phosphorus levels, supports the immune system and regulates cell growth in the body. Although the most efficient source of vitamin D is sunlight, for those people who are unable to expose your body enough to the sunlight on daily basis, several foods can come to aid, such as fish oil, fatty fish (herring, salmon, sardines, tuna etc.), eggs and milk, and as well as mushrooms.

Iron is needed to build and maintain red bloods cells. Brittle nails may indicate that you suffer from iron deficiency – Anaemia. After successful treatment of iron deficiency, the condition of your nails should improve. To ensure enough iron supply to your body, consume lentils, dark chocolate, spinach, sardines, raisins, black peas and other foods rich in iron like Pumpkin, Sesame, Hemp and Flaxseeds.

Magnesium is essential to the functioning of our bodies. A deficiency of the mineral can cause poor nail growth among other symptoms. To prevent this, pay attention to how much magnesium-rich foods are included in your diet. The best foods for sufficient magnesium intake are leafy greens, such as spinach, bananas, nuts, avocado or pumpkin seeds.

Zinc is vital for healthy skin, hair and nails. It ensures healthy cell division, fights free radicals and slows the aging process. Zinc deficiency can cause white spots on the fingernails. Legumes like lentils, beans and chickpeas contain substantial amounts of zinc. Apart from these, you can also include dry fruits like nuts, peanuts, cashews and almonds which can boost your intake of zinc.

While you take care of your nails externally with expensive nail serums and cuticle creams, don’t forget that your nails reflect your health. Any depletion of essential vitamins and minerals in your body shows its effect on your nail and cuticle health.

Always make your body’s internal care a priority to get long lasting benefits.

Are you missing any of these important vitamins in the daily intake of your food?

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