Here Are 10 Superfoods for Healthy Nails

Our nails are formed by layers of laminated protein called keratin. Our nail grows from the area below the base of the nail called the cuticle. When new cells grow the older cells will be pushed towards the fingertips. The healthy fingernails will be smooth and without any pits or grooves. They will have uniform color and will be free of any discoloration. To have healthy nails it is necessary that you eat healthy foods.

1. Beans

Here Are 10 Superfoods for Healthy Nails

Different types of beans are good sources of biotin, a kind of B vitamin that prevents nail breakage and is essential for overall nail health. Even a mild deficiency of biotin can cause dryness of the nails and slow down nail growth. It can also cause the nails to become dark.

Types of beans that you can eat regularly for healthy nails are green beans, kidney beans, white beans, pinto and navy beans. You can eat these beans baked, boiled, or as part of a salad or soup.

2. Pumpkin Seeds

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Pumpkin seeds contain zinc, a nutrient that helps the immune system function properly and plays an important role in forming connective tissues. Zinc also regulates the body’s ability to make new proteins that ultimately become building blocks of healthy nails.

Zinc deficiency can cause white areas on the nails, similar to the marks that occur when you put pressure on the nails. Try to eat a few pumpkin seeds daily to enjoy healthy and strong nails.

3. Broccoli

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Broccoli gives your body much needed iron, another essential component for healthy nails. Iron is a fortifying trace element that enriches red blood cells and increases the oxygen level of tissue, especially in nails that break easily and are pale in color. A lack of iron can cause nails to grow with ridges rather than a smooth surface. You can eat broccoli either raw or cooked.

4. Milk

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The high calcium content in milk strengthens nails and makes them grow faster. Try to drink at least one glass of milk daily. It has been found that lack of calcium in the body can cause the nails to be brittle and dry. To allow the body to fully absorb the calcium, have your milk with foods rich in vitamin D such as eggs, mushrooms and others.

5. Eggs

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It is well known that protein-based foods are highly essential for overall nail health. This is because nails are made of keratin, a type of protein, and you provide the body with building blocks for growing strong and healthy nails by eating protein-based foods. For example, eggs are high in protein. Have two servings of eggs daily for healthy nails. You can eat them boiled, poached or in any other form.

6. Carrots

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Consuming carrots regularly can improve the appearance of your nails, as well as skin and hair. The high vitamin A content in carrots prevents nails from becoming dull and dry.

You can eat either raw or cooked carrots or simply drink one glass of carrot juice daily to help your nails become strong and healthy. In addition, carrots contribute to better eye health and immune system functioning, which keeps you vital and strong from head to toe.

7. Tomatoes

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Tomatoes contain high amounts of biotin and lycopene, which can help your nails grow and thicken naturally for a healthy, shiny look. They are also full of vitamin A and contain even more vitamin C than an orange! Eat tomatoes raw if you can, as cooking them can destroy the vitamin C. Not only will tomatoes ensure you have strong nails, but an added bonus is they are great for skin health too.

With tomatoes, you can also make a fantastic nail soak to help your nails grow longer faster. Mix a bit of tomato juice and some rosemary essential oil. Soak your nails in this solution for five to 10 minutes. It will moisturize and enhance the natural color of your nails.

8. Bananas

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Bananas are packed full of potassium that boosts your energy level. Bananas are also loaded with mineral silica, which is thought to improve the look of your nails, and zinc, which will strengthen your nails. This fruit also contains B6, a vitamin well known for supporting healthy nails.

You can enjoy the health benefits of bananas by adding a banana to your morning cereal or oatmeal. You can also eat a banana as a mid-morning or mid-afternoon snack.

9. Water

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Dehydration has a huge impact on the overall health of your nails, just as it does on the rest of your body. Dehydration can cause cuticles and weak nails. To prevent dehydration, you need to drink eight to 10 glasses of water a day.

Also try to eat more fruits and vegetables that are high in water content. Avoid drinking tea, coffee, alcohol and carbonated drinks as they can cause more dehydration.

10. Sweet Potatoes

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Sweet potatoes can help boost immunity and promote stronger and healthy looking nails and skin. Sweet potatoes are packed full of the antioxidant beta-carotene, which the body converts to vitamin A. Vitamin A is essential for cell growth, which supports nail health. A lack of this vitamin can cause dry and brittle nails. You can enjoy sweet potatoes steamed, baked, sautéed, or roasted.

By including these superfoods in your diet plan, you can enjoy healthy and strong nails. Along with eating these superfoods, you also need to properly care for and maintain your nails.

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