Diet for healthy nails: what to eat

Diet for healthy nails: what to eat

I. Fundamentals of healthy nails and their nutrition

The beauty and health of nails is not only the result of external care, but also a reflection of the internal state of the body. Durable, brilliant and even nails indicate a sufficient receipt of the necessary nutrients. Breaking, relaxation, slow growth, color change or the appearance of white spots can signal the deficiency of vitamins and minerals. Understanding the structure of the nail plate and its nutrition needs is the first step to developing an effective diet to strengthen and maintain nail health.

A. The structure of the nail and its components

The nail plate, the visible part of the nail, consists mainly of keratin – a solid protein, which is also the main component of hair and skin. Keratin is formed by keratinocytes, cells located in the matrix of the nail – the zone under the nail fold, where the nail is growth. The growth rate of nails depends on many factors, including age, general health and nutrition. On average, the nails on the hands grow about 3 mm per month, and on the legs – much slower. In addition to keratin, the nail plate includes:

1. Water: The content of water in the nail plate affects its flexibility and elasticity. The lack of water can lead to brittleness and dryness.
2. Lipids (fats): Lipids form a protective barrier that prevents moisture and providing the smoothness of the surface of the nail.
3. Minerals: Various minerals, such as calcium, zinc, iron, selenium and silicon, play an important role in the formation and strengthening of the nail plate.

B. The role of nutrition in the health of the nails

Proper nutrition is a key factor in the health of nails. The receipt of a sufficient amount of necessary vitamins, minerals and other nutrients provides:

1. Normal nail growth: The feed of nutrients can slow down the growth of nails.
2. Strength and resistance to damage: A sufficient amount of keratin and the necessary minerals strengthens the nail plate, making it less susceptible to brittle and relaxation.
3. Healthy color and shine: Some vitamins and minerals, such as iron and vitamin B12, are necessary to maintain a healthy nail color.
4. Infections protection: A balanced diet strengthens the immune system, helping the body fight fungal and other infections that can affect nails.

II. Key nutrients for healthy nails

To maintain the health of nails, it is necessary to provide the body with a sufficient amount of certain vitamins, minerals and other nutrients. Below is a list of the most important nutrients and products in which they are contained.

A. Protein (protein)

As already mentioned, keratin is the main component of nails, and it consists of amino acids, which are the construction blocks of protein. The lack of protein in the diet can lead to a slowdown in the growth of nails, their fragility and the appearance of white spots.

1. Protein functions in nail health:

   • Construction material for keratin.
   • Participates in the formation of a strong and elastic nail plate.
   • Promotes the rapid restoration of damaged nails.

2. Springs of protein:

   • Animal sources: Meat (beef, pork, poultry), fish (salmon, tuna, sardines), eggs, dairy products (milk, yogurt, cheese).
   • Plant sources: Legumes (beans, lentils, chickpeas), nuts (almonds, walnuts, cashews), seeds (chia, flax, pumpkin), tofu, film, spirulina.

3. Recommended daily norm: The recommended daily protein norm is about 0.8 grams per kilogram of body weight. However, the need for protein can be higher for people involved in sports, pregnant and lactating women, as well as for those who are restored after illness.

B. Biotin (Vitamin B7)

Biotin, also known as vitamin H, plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of hair, skin and nails. Biotin deficiency can lead to fragility of nails, relaxation and slow growth.

1. Functions of biotin in nail health:

   • Improves the structure of keratin.
   • Strengthens the nail plate.
   • Increases the thickness of the nails.
   • Reduces brittleness and relaxation.

2. Sources of biotin:

   • Brewer’s yeast: One of the richest sources of biotin.
   • Eggs: Especially egg yolk.
   • Liver: The rich source of biotin, but you should use moderately.
   • Nuts and seeds: Almonds, peanuts, walnuts, sunflower seeds.
   • Fish: Salmon, tuna, sardines.
   • Sweet potatoes (battting): Good source of biotin.
   • Avocado: Contains biotin in small quantities.
   • Color cabbage and broccoli: Contain biotin.

3. Recommended daily norm: The recommended daily biotin norm is 30-100 μg. Before taking additives with biotin, you need to consult a doctor, since high doses of biotin can distort the results of some laboratory tests.

C. Jelly

Iron is necessary for transporting oxygen throughout the body, including a nail bed. Iron deficiency (iron deficiency anemia) can lead to pallor of nails, their brittleness, the appearance of spoon -shaped nails (coilonichia) and a deceleration of growth.

1. Iron functions in nail health:

   • Provides oxygen delivery to the cells of the nail bed.
   • Participates in the synthesis of keratin.
   • Supports healthy nail color.

2. Iron sources:

   • Hem iron (animal sources): Easily absorbed by the body. Contained in red meat (beef, lamb), poultry (chicken, turkey), fish (salmon, tuna, sardines).
   • Neghemian iron (plant springs): It is absorbed worse than hemic iron. Contained in legumes (beans, lentils, chickpeas), dark green leafy vegetables (spinach, cabbage), nuts and seeds (pumpkin seeds, sesame seeds, almonds), dried fruits (kuraga, raisins), iron-enriched products (breakfast flakes).

3. Recommended daily norm: The recommended daily iron rate is 8 mg for men and 18 mg for women. The need for iron can be higher for pregnant women. To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C (citrus fruits, pepper, tomatoes).

D. Zinc

Zinc is an important trace element that is involved in many biochemical processes in the body, including protein synthesis, cell division and immune function. Zinc deficiency can lead to the appearance of white spots on the nails (leakonichia), their fragility, slow growth and inflammation of the periolous roller.

1. Functions of zinc in the health of the nails:

   • Participates in the synthesis of keratin.
   • Promotes the growth and strengthening of nails.
   • Supports the health of the periolological roller.
   • Participates in immune defense.

2. Sources of zinc:

   • Seafood: Oysters (one of the richest sources of zinc), crabs, lobsters.
   • Meat: Beef, pork, lamb.
   • Bird: Chicken, turkey.
   • Nuts and seeds: Pumpkin seeds, cashews, almonds, sunflower seeds.
   • Legumes: Beans, lentils, chickpeas.
   • Whole grain products: Oatmeal, brown rice, whole grain bread.
   • Dairy products: Milk, cheese, yogurt (in smaller quantities).

3. Recommended daily norm: The recommended daily zinc rate is 11 mg for men and 8 mg for women. Excessive use of zinc should be avoided, as this can violate the absorption of other minerals, such as copper.

E. Magnesium

Magnesium is involved in hundreds of enzymatic reactions in the body, including protein synthesis and bone tissue formation. Magnesium deficiency can lead to fragility of nails, the appearance of vertical strips and deceleration of growth.

1. Magnesium functions in nails:

   • Participates in protein synthesis.
   • Promotes to strengthen the nail plate.
   • Supports the normal function of the nervous system, which affects the general state of health.

2. Sources of magnesium:

   • Dark green leafy vegetables: Spinach, Kale, chapter.
   • Nuts and seeds: Pumpkin seeds, almonds, cashews, chia seeds, flax seeds.
   • Legumes: Beans, lentils, chickpeas.
   • Whole grain products: Brown rice, oatmeal, film.
   • Avocado: A good source of magnesium.
   • Black chocolate: Contains magnesium, but it should be consumed moderately.
   • Bananas: Contain magnesium.

3. Recommended daily norm: The recommended daily magnesium rate is 400-420 mg for men and 310-320 mg for women.

F. Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant, which plays an important role in the synthesis of collagen, protein necessary for the health of the skin, hair and nails. It also helps to absorb iron. Vitamin C deficiency can lead to fragility of nails, relaxation and slow growth.

1. Vitamin C functions in nail health:

   • Participates in collagen synthesis.
   • Improves the absorption of iron.
   • Protects cells from damage by free radicals.

2. Sources of vitamin C:

   • Citrus fruit: Orange, lemons, grapefruit.
   • Berries: Strawberries, blueberries, raspberries, currants.
   • Pepper: Red, yellow and green bell pepper.
   • Kiwi: The rich source of vitamin C.
   • Broccoli and cauliflower: Contain vitamin C.
   • Tomatoes: Contain vitamin C.
   • Spinach: Contains vitamin C.

3. Recommended daily norm: The recommended daily vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to increase the daily dose of vitamin C.

G. Omega-3 fatty acids

Omega-3 fatty acids are indispensable fats that are necessary for the health of the heart, brain and skin. They can also contribute to the health of nails, moisturizing them and preventing brittleness.

1. Omega-3 omega functions in the health of the nails:

   • Moisturize the nail plate.
   • Prevent brittleness and relaxation.
   • Improve the elasticity of nails.
   • Have anti -inflammatory properties.

2. Sources of omega-3 fatty acids:

   • Fat fish: Salmon, tuna, sardines, mackerel, herring. The best sources of EPA and DHA (Types of Omega-3).
   • Plant sources: Flax seeds, chia seeds, walnuts. They contain ALA (type Omega-3), which the body must transform into EPA and DHA, but the effectiveness of transformation can be low.
   • Enriched products: Some eggs, milk and yogurts are enriched with omega-3 fatty acids.

3. Recommended daily norm: There are no clear recommendations for the daily norm of omega-3 fatty acids. However, most experts recommend using at least 250-500 mg EPA and DHA per day.

H. Other important nutrients:

1. Vitamin A: It is necessary for the growth and development of cells, including cells of the nail bed. Sources: carrots, sweet potatoes, pumpkin, spinach, cabbage, liver.
2. B vitamins (except biotin): They participate in the metabolism of proteins, carbohydrates and fats, which affects the general health and health of the nails. Sources: whole grain products, meat, poultry, fish, eggs, legumes, nuts, seeds. Vitamin B12 is especially important, and its deficiency can lead to a change in nail color.
3. Silicon: It can help strengthen nails and improve their structure. Sources: oats, barley, rice, pepper, cucumbers.
4. Calcium: It is important for the health of bones and can affect the strength of the nails. Sources: dairy products, dark green leafy vegetables, enriched products.

III. Failure health products: examples of diet

To provide the body with all the necessary nutrients for the health of the nails, it is recommended to include various products rich in protein, vitamins, minerals and other useful substances in the diet. Below are examples of products and dishes that can be included in the daily diet.

A. Products that help strengthen nails:

1. Eggs: A rich source of protein, biotin and other vitamins and minerals. You can use boiled, fried, in the form of an omelet or add to other dishes.
2. Salmon: A great source of protein, omega-3 fatty acids, vitamin D and selenium. You can bake, fry, steam or add to salads.
3. Pumpkin seeds: A rich source of zinc, magnesium and iron. You can use it as a snack, add to salads, yogurts or pastries.
4. Spinach: An excellent source of iron, magnesium, vitamin C and vitamin A.
5. Carrot: The rich source of vitamin A, which is necessary for the growth and development of cells. You can eat raw, add to salads, soups or extinguish.
6. Nuts (almonds, walnuts, cashew): A good source of protein, magnesium, zinc and omega-3 fatty acids. You can use it as a snack, add to salads, yogurts or pastries.
7. Legumes (beans, lentils, chickpeas): A rich source of protein, iron, zinc, magnesium and fiber. It can be used for the preparation of soups, stew, salads or side dishes.
8. Avocado: Contains useful fats, vitamin E and biotin. You can add to salads, sandwiches or used for cooking guacamole.
9. Sweet potatoes (battting): The rich source of vitamin A and biotin. You can bake, cook or fry.
10. Grapefruit: An excellent source of vitamin C. can be consumed fresh or added to salads.

B. Examples of a diet for healthy nails:

1. Breakfast:
   • Oatmeal with berries and nuts (source of protein, fiber, vitamins and minerals).
   • Eggs with vegetables (source of protein, vitamins and minerals).
   • Smoothies from spinach, banana, avocado and chia seeds (the source of vitamins, minerals and omega-3 fatty acids).
2. Dinner:
   • Salad with salmon, spinach, avocados and pumpkin seeds (source of protein, omega-3 fatty acids, vitamins and minerals).
   • Lentil soup (source of protein, iron, zinc and fiber).
   • Chicken fillet with brown rice and broccoli (source of protein, vitamins and minerals).
3. Dinner:
   • Baked fish with vegetables (protein source, omega-3 fatty acids, vitamins and minerals).
   • Tofu with vegetables and films (source of protein, iron, zinc and fiber).
   • Salad with tuna, egg, avocado and olive oil (protein source, omega-3 fatty acids, vitamins and healthy fats).
4. Snacks:
   • Nuts and seeds (almonds, walnuts, pumpkin seeds) (source of protein, magnesium, zinc and omega-3 fatty acids).
   • Fruits (oranges, kiwi, berries) (source of vitamin C).
   • Yogurt with fruits (source of protein, calcium and vitamins).
   • Carrots with humus (source of vitamin A, protein and fiber).

IV. Products that should be avoided or consumed in moderate quantities

Some products can negatively affect the health of the nails and worsen their condition. It is recommended to avoid the following products in moderate quantities:

A. Processed products and semi -finished products:

Processed foods and semi -finished products usually contain little nutrients and a lot of sugar, salt and trans fats. The use of these products can lead to a deficiency of vitamins and minerals, which negatively affects the health of nails.

B. Sweet drinks and foods with a high sugar content:

Sweet drinks and a high sugar content can prevent the absorption of vitamins and minerals, as well as contribute to the development of inflammation in the body. This can lead to fragility of nails and slowing down their growth.

C. Alcohol:

Excessive alcohol consumption can lead to a deficiency of B vitamins, zinc and magnesium, which are necessary for the health of nails.

D. Caffeine:

Excessive use of caffeine can prevent the absorption of calcium and other minerals, which can negatively affect the strength of the nails.

E. Products that cause allergic reactions:

In some people, certain products can cause allergic reactions, which can manifest themselves in the form of skin rashes, itching and inflammation of the periosaal roller. In this case, it is necessary to exclude these products from the diet.

V. Additional tips for nail care

In addition to proper nutrition, it is important to observe the rules for leaving nails in order to maintain their health and beauty.

A. Correct nail care:

1. Cut your nails regularly: Cut your nails straight to prevent a growing.
2. Use a soft nail file: Sprinkle your nails in one direction to prevent relaxation.
3. Moisturize your nails and cuticle: Use a moisturizer or cuticle oil to prevent dryness and brittleness.
4. Avoid the frequent use of nail polish and varnish removal: These products may contain aggressive chemicals that damage the nail plate. Use non -zaceton remedies to remove varnish.
5. Wear gloves when doing housework: Gloves will protect the nails from the effects of water and aggressive chemicals.

B. Protection against external factors:

1. Avoid prolonged contact with water: A long stay in water can weaken the nail plate.
2. Protect your nails from the exposure of the sun: A long stay in the sun can lead to dehydration.
3. Avoid nail injuries: Try to avoid blows and other nail injuries.

VI. When to see a doctor

In most cases, problems with nails can be solved with the help of proper nutrition and care. However, in some cases it is necessary to consult a doctor in order to exclude the presence of serious diseases.

A. Symptoms requiring a doctor:

1. Strong change in nail color: The appearance of black, green or blue spots on the nails may indicate a fungal infection or other diseases.
2. Changing the shape of the nails: The appearance of spoon -like nails (coilonichia) or thickening of nails can be a sign of iron deficiency or other diseases.
3. Inflammation and pain in the nail area: Inflammation and pain in the nail can be a sign of infection or inflammatory disease.
4. Fleep of the nail from the nail bed (onycholysis): It can be caused by injury, infection or other diseases.
5. The nails became very thin and brittle, despite proper nutrition and care.

B. Diagnostics and treatment:

The doctor can examine the nails and prescribe the necessary tests to determine the cause of problems with the nails. Depending on the cause, the doctor may recommend treatment with drugs, diet or other treatment methods.

VII. Food supplements: are they needed?

In some cases, taking food additives can be useful for improving the health of nails. However, before taking any additives, you need to consult a doctor in order to make sure of their safety and necessity.

A. additives that can be useful:

1. Biotin: It can help strengthen the nails and reduce their brittleness.
2. Collagen: It can improve the structure of the nails and accelerate their growth.
3. Multivitamins: They can provide the body with all the necessary vitamins and minerals.
4. Iron: It can help with iron deficiency anemia, which can lead to problems with nails.
5. Zinc: It can help strengthen your nails and improve their growth.
6. Omega-3 fatty acids: They can help moisturize the nails and prevent their brittleness.

B. Cautions:

1. Reception of additives does not replace proper nutrition: Additives should be used only as an addition to a healthy diet.
2. Excessive use of some vitamins and minerals can be harmful: Do not exceed the recommended dose.
3. Before taking additives, you need to consult a doctor: This is especially important for people with chronic diseases or taking medications.
4. Additives can interact with drugs: Tell the doctor about all the additives that you accept.

VIII. Conclusion

Nail health is a reflection of the general condition of the body. Proper nutrition, rich in protein, vitamins and minerals, is a key factor for strengthening and maintaining nail health. In addition to nutrition, the proper care of the nails and protection against external factors is important. In some cases, the intake of food additives can be useful, but before taking any additives, you need to consult a doctor. Following these recommendations, you can achieve strong, healthy and beautiful nails.