5 vitamins and minerals for shiny and smooth nails

Strong, shiny and smooth nails? If that's what you want, try these vitamins and nutrients for nails that can help them grow stronger and faster.

How to take care of your nails
Maintain the strength of your manicure by consuming these vitamins. Image courtesy: Shutterstock
Aayushi Gupta Updated on: 23 June 2022, 16:03 pm IST
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Do you want pink, shiny, and strong nails? But daily activities such as handwashing, dishwashing, and constant exposure to soaps, detergents, or water can wreak havoc on your nails, resulting in brittle nails, cracking, frequent breaking, and other problems. But that is something external! If you have cracked and slow nail growth, this could be a sign of vitamin or nutrient deficiency. Yes, deficiencies in the body can also affect nail health. However, consuming certain vitamins and nutrients for nails, on the other hand, can help them stay in shape.

Your nails’ strength and appearance can reveal a lot about your health. One issue they mention is nutrient deficiencies. And eating those nutrients can help keep your nails healthy. Remember that there is no specific nail vitamin, but vitamins and minerals play a variety of roles in the body. In other words, nutrients that are beneficial to your overall health are also required by your nails.

Health Shots spoke to Neha Pathania, Chief Dietitian, Paras Hospitals, Gurugram, to understand which nutrients can help grow nails faster.

Here are 5 most important nutrients for nails:

1. Zinc

Zinc is a mineral that is found in a variety of foods. Zinc is required for a range of body functions, including cell division and development. Nails are made up of a type of cell that swiftly splits and develops. Due to the high rate of production, a steady supply of zinc is essential to maintain good nail growth. A lack of zinc in your diet can cause your nail plate to deteriorate, resulting in white spots on your nails. Male and female recommended dietary allowances (RDAs) for zinc are 11 mg and 8 mg per day, respectively.

2. Omega-3 fatty acids

Your nails can be lubricated and moisturized with omega-3 fatty acids to give them a shiny appearance. These fatty acids may also help reduce inflammation in our nail bed, which nourishes and promotes the health of cells that give rise to our nail plate. A lack of omega-3 fatty acids can lead to dry and brittle nails.

nutrients for nails
Omega-3 is essential for a good nails. Image courtesy: Shutterstock

3. Biotin

Biotin is a water-soluble vitamin that is required by the body. Biotin, also known as vitamin B-7, aids in the conversion of food into fuel for the body. According to the Office of Dietary Supplements (ODS), a lack of biotin can cause problems with the nervous system, skin, hair, and nails. Consuming them on a regular basis, on the other hand, can keep nails looking their best.

4. Protein

The major component of nails is keratin, a fibrous structural protein. Because of this, nails are extremely strong and resilient. It also protects your nails from damage. Keratin is a protein that has died. Dead cells create the base of your nails, which your body loses as new cells push up from beneath. In order to stimulate keratin production and so create strong nails, we must consume adequate protein in our diet, whereas a low protein diet may result in weaker nails.

nutrients for nails
Up your protein intake to boost your nail growth. Image courtesy: Shutterstock

5. Iron

Iron dominates the center of red blood cells, which transport oxygen to our organs and every cell in our body, including our nails. If you don’t have enough iron, your cells won’t get enough oxygen. Because healthy nails require oxygen, an iron deficiency or anaemia can cause vertical ridges in your nails, as well as concave or “spoon” nails.

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About the Author
Aayushi Gupta Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information.

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