Nutrition for Healthy Nails
Ensuring we are consuming the correct nutrition is the foundation for healthy nails. Although taking care of our nails by trimming and filing them correctly and avoiding bad habits like biting and picking them are important too; eating the right foods helps build healthy strong nails from the onset. Having healthy nails will also ensure that we have pretty toes and pretty feet. So which nutrients do we need to consume for our nails on a daily basis?
Protein
Proteins matter because protein is matter! Every solid thing in out body is made up of protein and nails are no exception. Nails are made up of laminated layers of a protein called keratin. Protein deficiency is rare in the developed world but it can occur. White lines across the nails are a sign of inadequate protein in the diet. To ensure we are consuming enough protein we need to eat foods like lean meats, fish, beans, pulses, whole grains and eggs at least twice a day.
Sulfer
Sulfer helps to produce stronger nails by increasing nail flexibility. This helps to prevent nail cracks from occuring. Fish, egg yolks, cabbage, broccoli, kale garlic and onions are great sources of sulfer.
Vitamin C
Collagen cannot be created without vitamin C. Although collagen is actually made up of amino acids, vitamin C is required as a chemical co-factor in its creation. Collagen is essential to healthy skin hair and nails. It is basically a glue that holds the proteins in skin hair and nails together. Without collagen the nails can become weakened and brittle. In severe cases of vitamin C deficiency a condition called scurvy can result in which the skin actually begins to fall apart and nails fall off. This can eventually lead to death! Now a very rare condition, scurvy was once a problem for sailors on long journeys without fresh fruits and vegetables. So ensuring that we have an adequate intake of vitamin C daily is very important for overall health and avoiding weak nails. Oranges, papayas, mangoes, tomatoes, kale, spinach and broccoli are all great sources of vitamin C.
Zinc
Low levels of zinc in the body leads to white spots in the nails. Zinc is an essential mineral which is needed for 100′s of important chemical reactions in the body and is found in almost every one of our cells. Blackberries, cashews and avocadoes are good sources of zinc, while oysters are an exceptionally high source of this mineral.
You can tell these are healthy nails.
Go for a Juice or a Smoothie
Daily homemade juice recipes or smoothies is a great way to get an abundance of sulfer, vitamin C, protein and zinc into your diet.
Healthy Toenails Juice
2 cups of blackberries
2 kiwis
Peel kiwis and wash blackberries thoroughly before juicing. This juice is especially high in vitamins C and zinc.
Healthy Nails Green Smoothie
1 scoop of vanilla whey protein powder
2 cups of kale
1 cup of spinach
1 cup of water
Blend everything together and serve. This is the ultimate healthy nails smoothie. It provides protein, zinc, sulfer and vitamin C benefits.
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