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Everyone wants beautiful and shiny nails. For this, it is necessary to have good nail health. Our nails go through a lot every day. Like face and hands and feet, our nails also bear the brunt of weather, pollution and dirt. It is very disappointing that we pay least attention to these. If you are short of time and want your nails to be healthy (how to strengthen nails), then include some plant-based foods (foods to strengthen nails) in your regular diet. Due to this they will not break and will also be shiny to look at. For this, we talked to Dr. Neelam Ali, a nutritionist and associated with a medical university.
What is the nail and foods connection?
Nutritionist Dr. Neelam Ali explains, nails are healthy due to the presence of biotin. This makes the nails long, thick. Along with this, nails also start falling due to anemia. Iron deficiency causes anemia. Apart from these, micronutrients like vitamin B, vitamin C, magnesium, omega-3 fatty acids, zinc make nails healthy. Plant based food pulses, beans, nuts, seeds all supply nutrients. That’s why it is necessary to eat plant based food to keep the nails healthy.
Here are 5 foods that are beneficial for the health of your nails
1 Green Leafy Vegetables
Vitamin E helps in making nails harder. Leafy green vegetables including kale, spinach, broccoli, provide enough iron, folate and calcium to the body. This allows the nail to take the right shape. Sweet potatoes, carrots, tomatoes, capsicum and other vegetables are rich in vitamin C, iron, magnesium.
2 Nuts and Seeds
Snack on healthy fats, which can come from nuts and seeds, for nail health. Almonds are a great source of protein and magnesium. Lines on the nails may be a sign of insufficient magnesium. Apart from almonds, chia seeds, flax seeds, walnuts, also include sunflower seeds in the diet.
In addition to magnesium, it also contains the trace minerals manganese, vitamin B6, zinc, vitamin E and copper, which are essential for the synthesis and production of connective tissue in bones and cartilage. Thus they strengthen the nails.
3 Beans and Legumes
The best plant-based foods are beans and legumes. They are rich in protein and biotin. It is an energy generator for the health of nails. Beans and legumes are rich in protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus and zinc. This helps them grow taller and thicker over time.
4 Strawberries
Do you know that a cup of strawberries contains more Vitamin C than an orange. Vitamin C is essential for collagen production. Collagen is not only important for skin health, but is also essential for foods to strengthen nails (plant based food for nail health). So if you eat strawberries that are rich in vitamin C, your nails may not break as quickly. Most berry fruits especially strawberries, blueberries and sea berries also take care of nail health.
5 Avocado
Due to deficiency of Vitamin B12, the nails look discolored and break easily. B12 specifically enables iron to be absorbed by the body. This leads to the formation of enough red blood cells. Low iron levels can directly affect nail health.
Include avocado rich in vitamin B12 in your diet to strengthen nails. Avocados are rich in healthy fats, Vitamin A, Vitamin C, which promote nail and skin health.
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