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Nail beds produce tissues that improve in formation, growth, and strength on the new ones when provided with sufficient minerals, vitamins, and other nutrients.

The body’s nutritional deficiencies affect the health of nails and inhibit them from lengthening. People are not careful in ensuring their nails are healthy always. Sometimes dishwashing, handwashing, and sanitizing might still affect your nails. Regular exposure to detergents, alcohol, water, and soap causes dryness to your nails, increasing their vulnerability to breaking or cracking. Essentially, your overall body health determines nail health. Incorporating vitamins and other nutrients boost the wellness of your nails. Foods rich in biotin, B vitamins, iron, omega-3 fatty acids, and protein are essential in nail health. Therefore, this blog will explain various vitamins and nutrients that promote strong and healthy nails.

Selenium and zinc

Selenium and zinc are vital supplements required to maintain healthy and strong nails. Dermatologists have approved these vitamins to be important in strengthening nails. Further, these nutrients fight dangerous conditions such as dermatitis and psoriasis and substitute worn-out tissues. Selenium and zinc are contained in nuts, chicken, turkey, yellowfin tuna, legumes, and shellfish, which can easily be incorporated into your diet. Research shows that zinc is needed in different body reactions, including the division and growth of cells. Nails comprise a cell that divides and grows quickly, and thus, a regular zinc supply is required to enhance their growth.

Vitamin C

Vitamin C makes an individual more youthful. This rich mineral is vital regarding collagen synthesis (which maintains a person’s youthfulness) and improves cell growth. Vitamin C is obtained from citrus fruits, bell peppers, and green vegetables. The collagen provides nails’ shape, strength, and rigidity, among others. Nutritionists explain that vitamin C inadequacy leads to brittle nails or delayed nail growth. Surprisingly, the body does not synthesize vitamin C or D. They should be sourced from food consumed. Other reliable sources of vitamin C include strawberries, tomatoes, and kiwi fruit; hence should be availed in all multivitamin supplements.

Omega-3 fatty acids

Large amounts of omega-3 fatty acids are found in certain flaxseeds, walnuts, chia seeds, fish, eggs, and soy which provides the shiny appearance of the nails. This shiny appearance emanates from food oils, leaving the skin smacking and bouncy of a healthy look. Additionally, these fatty acids function as nails’ moisturizers and lubricants. Further, they lower inflammation in the nail bed, promoting healthy development and growth. Without this oil, your nails become dull-looking, brittle, and dry. Salmon, mackerel, sardines, tuna, and trout are the best-known sources of omega-3 fatty acids.


The protein intake determines the strength of your nails. Notably, your snacks and meals should contain protein contents always because it helps in keratin creation which is the substance that makes nails.Some strategies for improving your keratin production increase certain diets, including dairy, nuts, legumes, meat, and eggs. Consumption of enough protein ensures that the body cells are fed with whole-body fueled up and healthy. Other protein sources are seeds, lentils, soy, and whole grains.


Magnesium plays an important role in the body, especially in main processes like providing vitamins to unhealthy fingernails and protein synthesis. The body cannot utilize iron effectively in the absence of magnesium. Magnesium is obtained from green leafy vegetables like spinach, black beans, quinoa or wheat, and nuts such as peanuts, cashews, almonds, and edamame. Magnesium is a mineral that enhances the proper functioning of different body processes. Dermatologists show that magnesium supports cell growth and protein synthesis.The vertical ridges appear in the nails as a result of magnesium deficiency. Men deserve higher magnesium amounts than women because of their size differences, although it is important for both.


Iron has the highest percentage composition in red blood cells and serves especially in transporting oxygen via the bloodstream. Iron deficiency leads to spoon-shaped or sloping nails curving inwards. This condition is serious and requires quick help from the top nail vitamins. Its deficiency causes nails to have vertical ridges and might curl upwards, such as spoons and concave shape. At the finger ends. Nutritionists show that women require more iron than men and thus, should take a sufficient amount even without being pregnant. Iron is sourced from fish, beef, chicken, dairy products, and eggs. However, some seeds like peanuts, beans, and green vegetables are reliable sources. Consumption of vegetables is important because it has vitamin C, which promotes iron absorption.


Folate occurs naturally and should not be confused with folic acid. This nutrient helps in purifying or oxygenating blood. This explains why pregnant women are recommended to take folate and B-complex to avoid nutrient deficiency. Folate is found in citrus, lentils, green vegetables, avocado, peas, nuts, and seeds. Therefore, people should incorporate these foods into their diets to increase body health.

Other B vitamins

B complex proteins are vital for nail growth and health. Further, vitamin B12 participates in developing red blood cells, which transport oxygen in the entire body and absorption of iron, including extremities like toenails and fingernails. This absorption is important in maintaining the nails strong and healthy. In case your nails have a blue color, brown discoloration, and wavy streaks in them, consult a medical doctor. The reliablevitamin B12 are poultry, dairy, eggs, fish, and meat products. Many vegans or vegetarians have their foods fortified with this vitamin. Similarly, folate or vitamin B9 supports nail health, growth, red blood cell development, and formation. B12 deficiency results in brittle, discolored, or rigid nails. Pregnant women are vulnerable to this condition because their bodies demand cell-forming processes and components.


Although taking different types of nutrients, minerals, and vitamins via meals promotes growth and maintenance of healthy nails. Apart from boosting nails, overall body health is more important. Therefore, people should take nutritional foods like vegetables, fruits, seeds, nuts, omega-3 fatty acids, and protein. The nails will also be strong and healthy whenever the body health is maintained. In case you notice some symptoms of deficiency of any nutrient, consult the dietitian for advice. Notably, avoid dish washing, hand washing, and sanitizing because they will interfere with the health and strength of your nails. Therefore, do not mishandle nails that might come with other complications.

Barbara is a freelance writer and a sex and relationships adviser at Dimepiece LA and Peaches and Screams. Barbara is involved in various educational initiatives aimed at making sex advice more accessible to everyone and breaking stigmas around sex across various cultural communities. In her spare time, Barbara enjoys trawling through vintage markets in Brick Lane, exploring new places, painting and reading.

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