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Foods you should eat for stronger nails

Admin 4 years ago 1451 lượt xem

Whether you realize it or not, nail health can be a pretty strong indicator of your overall health. Plenty of nutrients in food can help your nails, taking them from dry and brittle to healthy and strong. Foods that can improve your nails include fruits,

    Whether you realize it or not, nail health can be a pretty strong indicator of your overall health. Plenty of nutrients in food can help your nails, taking them from dry and brittle to healthy and strong. Foods that can improve your nails include fruits, lean meats, salmon, leafy greens, beans, eggs, nuts, and whole grains.

    Lean meats like turkey, chicken, and beef

    The same way that protein helps build strong muscles, it also does wonders for your fingernails. As Dr. Ava Shamban, dermatologist and author, told The Huffington Post, lean meats are great for nails.

    Fruits and berries — especially blueberries, strawberries, and bananas

    Eating plenty of fruit in is an easy and delicious way to get lots of nutrients and vitamins in your diet, but did you know these snack favorites are also great for your nails?

    In fact, there are lots of all-star fruits you can add to your diet for an easy nutritional boost, as well as for thicker, stronger tips. Some favorites include blueberries, which registered dietitian Erin Palinski-Wade recently discussed with Health magazine.

    Palinski-Wade explained, "Antioxidants help protect your body's cells against free radical damage. This damage increases stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails." Blueberries "have one of the highest antioxidant properties of all fruits." Livestrong also points out that blackberries and grapes are high in antioxidants as well, providing an equally sweet treat for your fingertips.

    Other top contenders? Strawberries, and kiwis, which have high levels of Vitamin C. Vitamin C helps produce collagen, which naturally makes nails more resilient. Dried apricots and bananas are also good choices as they're rich in vitamin A and B6 respectively, according to Livestrong.

    Dark leafy greens including spinach, broccoli, and kale

    We won't lecture you on the importance of eating greens on the regular, but here's one more huge reason: They help make your nails, well, tough as nails. Leafy green veggies, including kale, spinach, broccoli, and collard greens provide your body with enough iron, folate, and calcium to get nails back into fighting shape.

    Other veggies including sweet potatoes, carrots, tomatoes, and bell peppers

    If you like a little more color on your plate, worry not — there are tons of veggies that give equally strong staying power to nails without being totally boring.

    Tomatoes and bell peppers are chock full of Vitamin C, which is great for collagen levels, and sweet potatoes and carrots are high in Vitamin A, which provides necessary antioxidants to keep nails protected and strong.


    It may sound too good to be true, but wheat-based beer is rich in silicon, which is proven to strengthen your bones and, in turn, your nails. Of course, we're not suggesting you start drinking a keg's-worth of beer per day, but you can absolutely fit in a cold one from time to time and see the benefits when you glance down at your fingertips. We'll drink to that.

    Fortified milks

    The way that beer can help strengthen bones is, ironically, the same way that milk can, too. Milk is loaded with calcium and Vitamin D, both of which are crucial for building strong, healthy nails that can tackle all the abuse we put them through every day, from typing to trying to remove the batteries from your remote.


    Whether you like 'em scrambled, poached, fried, or in an omelet, eggs are a nutritional powerhouse that give your body so much good stuff, you'll feel and see the benefits from head to toe — including your nails.

    And even though that sulfur smell from rotten eggs makes you gag, it turns out that sulfur is actually an important nutrient for your nails


    Earlier, we called out lean meats for their high protein content, but we also have to show special love for salmon, a fatty fish rich in protein and also in biotin and omega-3 fatty acids, three essential nutrients for lush nails.

    Salmon is chock full of healthy fats and vitamins B6 and B12, which will keep nails from splitting, breaking, peeling, or otherwise falling apart.

    Beans and legumes like lentils and lima beans

    If you prefer a plant-based diet but want to keep your nails looking flawless, there are plenty of nutrient-rich sources of protein and biotin that aren't meat-based. Beans, for example, are packed with biotin, which is a proven powerhouse for nail health, helping them to grow longer and thicker in time.

    Whole grains like brown rice and oatmeal

    They're great for your energy levels and overall dietary health, but did you know that complex carbohydrates (read: not the kind in white breads and flour) are also killer for your nail health? Whole grains, like those in brown rice, are amazing sources of biotin, silicon, and cysteine, which all keep your tips in their healthiest state.

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