December 10, 2021 2 min read

Are you nails dry, thin and easy to break? If yes, then you’re likely to have brittle nails, which is also known as Onychoschizia

Indeed, brittle nails is a very common problem that occur for a variety of reasons. They may be a normal sign of ageing or the result of too much or too little moisture. Weak nails can also be signs of underlying health conditions, for example anemia and hypothyroidism.

There’re many ways to improve the health of your nails, which often depend on the factors that originally cause your nails to become fragile.

However, the easiest, most accessible way to strengthen your nails is through mindful nutrient consumption. Read on for The Nail Bar list of 5 essential vitamins for stronger, healthier nails.

1. Biotin:

Biotin is a B-complex vitamin, also referred to as vitamin B7, coenzyme R and vitamin H.

Biotin helps promote keratin synthesis, which is a major building block of the cells in your nails, hair and skin.

Consuming biotin-rich food may help strengthen your brittle fingernails and toenails. Examples of biotin-rich food are organ meats, such as liver, and also egg-yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.

2. B Vitamins:

Vitamin B12 and B9 is two most important B Vitamins that play a key role in enhancing nail growth and health. Specifically, the two vitamins contribute to red blood cell formation, and the development of new cells, which help your nails grow faster, at the same time, appear stronger and luscious.

Folate, or vitamin B9, can be found in green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado. On the other side, B12 is primarily found in meat, poultry, fish, eggs and dairy.

3. Omega-3 Fatty Acids:

Omega-3s are healthy fats that are well known for improving your metabolism, immune system, brain performance and lowering the risks of heart disease. For nails, Omega-3s can help lubricate and moisturise your nails, giving them a shiny appearance.

Omega-3s are abundant in salmon, tuna, sardines, walnuts, soy, eggs, chia seeds, flaxseeds, fish and flaxseed oil.

4. Iron:

Iron helps formulate red blood cells, which transports oxygen to every cell in your body, including your nails. If your body is deficient in iron, oxygen won’t be adequately carried to your cells, and as a result, your nails can develop koilonychia, which leads to thin, soft and spoon-like nails.

To get healthy nails, intaking an adequate amount of iron on a daily basis is super essential. Animal foods, such as beef, chicken, fish and eggs carry a generous amount of iron. Iron can also be found in plant foods, like leafy greens, nuts and seeds.

To boost the absorption of iron, eating vitamin C-rich food, for example berries, oranges, would further help.

5. Magnesium:

Magnesium is a mineral that involved in over 300 reactions in your body, including protein synthesis, which is a crucial process required for nail growth. Magnesium deficiency could potentially give rise to vertical ridges in your nails, making them look damaged, and less attractive.

Consuming magnesium food sources would hugely improve the structure and appearance of your nails. Common sources of magnesium are green vegetables, quinoa, cashews, peanuts, edamame and black beans.


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