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Nutrition and Food for Strong and Healthy Nails

To create strong nails, it turns out that you don't just need to be treated from the outside. Strong nails will be created from the success or failure of you to meet the needs of the nutrients below, you know!

When these nutrients are fulfilled, you will automatically have strong, healthy nails that don't break easily. If it's not fulfilled, aka it's still lacking, of course don't expect more that your nails will look beautiful and strong.

What Nutrients Are Needed to Have Strong And Healthy Nails?


To have strong nails and not break easily, here are the nutrients from the food that you need to consume:

1. Egg yolks, milk and salmon as a source of vitamin B7

Biotin, also known as vitamin B7, is a B complex vitamin which is essential for maintaining nail strength. Basically, vitamin B7 increases and helps accelerate the metabolism of amino acids for the formation of proteins needed in nail cell regeneration.

With adequate amino acids, strong nail-forming cells will be created. Several studies have shown that taking biotin supplements can help strengthen the growth of brittle nails.

Biotin can be found in organs such as the liver. In addition, there are also in egg yolks, milk and its by-products, salmon, avocado, sweet potatoes, nuts, seeds, cauliflower.

2. Meat, liver and seafood as sources of iron

Iron is a major component of red blood cells. These red blood cells carry oxygen to every cell of the body, including nail cells. Without enough iron, even enough oxygen won't get to your cells. In fact, the presence of oxygen is very necessary to promote healthy nail growth.

If you are deficient in iron, this can actually lead to the improper shape of your nails (spoon nails). Of course, these nails also tend to be brittle. Therefore, iron is indispensable for healthy and strong nails.

You can get iron from red meat, chicken or beef liver, poultry, seafood such as fish, squid, shellfish, green vegetables such as kale or spinach, peas, and other legumes.

3. Whole grains and green vegetables as a source of magnesium

Do you know how important the mineral magnesium is in the body? Not important anymore, more than 300 chemical reactions in the body involve the mineral magnesium to smooth the process. These include reactions in protein synthesis to reactions for nail growth.

Therefore, if you want strong nails, meet your daily magnesium needs.

Sources of magnesium can be obtained from whole grains, green vegetables, almonds, cashews, ground nuts, edamame.

4. Eggs, meat and tofu for protein sources

If you want strong nails, never neglect your protein intake. The main component of nails is made of keratin. Keratin is a structure-forming protein in the body. Plus, protein also protects nails from damage.

The keratin in your nails is actually dead keratin. Nails are formed by dead cells that are collected by the body when many new cells are produced.

Therefore, consuming protein in your diet is very important to increase keratin production, and thus, to grow strong nails immediately.

Protein-rich foods you can find easily in several foods such as eggs, chicken, meat, milk, fish, tofu and nuts.

5. Soybeans, cashews and black beans as sources of zinc

Zinc is needed quite a lot in your body's reaction, including for the growth process.

Nails are made up of a type of cell that grows and divides rapidly. Due to this rapid production, an adequate supply of zinc in the body is necessary to promote the growth of strong and healthy nails.

Meanwhile, insufficient zinc intake will contribute to the imperfect nail plate. For example, white spots appear, and definitely the strength of the nails will decrease from those who have enough zinc.

You can get zinc from most animal proteins, such as beef, poultry, fish and eggs. Apart from that, you can also find zinc in plant foods such as soybeans, chickpeas, black beans, almonds, cashews, and seeds.

6. Various fruits and vegetables for vitamin C sources

Vitamin C is essential for the production of collagen, a protein that is responsible for giving shape and strength to many body tissues, including the tissues of the nails, hair and teeth.

Lack of zinc and vitamin C together will make your nails brittle, and nail growth slows down. Therefore, your daily vitamin C needs must be met in order to create healthy and strong nails.

You can find vitamin C from a variety of fruits, such as oranges, kiwi, strawberries, and so on. Apart from fruit you can also meet the protein needs of vegetables.

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