Weak nails? Here are some nutrients you lack

Nails are one of the important parts of your body because they reflect the beauty in your hands and your good health eventually. So here are some tips on nutrients you might lack if you have weaker nails in general.

“Protein is essential for the formation of strong and healthy nails. Nails are made up of a protein called keratin, so an inadequate protein intake can result in weak and brittle nails. Include lean sources of protein such as poultry, fish, eggs, legumes, and tofu in your diet to provide the necessary building blocks for nail growth and strength,” says Dr. Rohini Patil, MBBS & Certified Nutritionist.

Biotin is a crucial nutrient for maintaining the strength and integrity of nails. A biotin deficiency can lead to brittle nails that easily chip or break. You can increase your biotin intake by consuming foods like eggs, almonds, walnuts, salmon, avocados, sweet potatoes, and cauliflower. If you suspect a significant deficiency, consult with a healthcare professional who may recommend biotin supplements to support nail health.

“Iron deficiency can contribute to brittle nails and the development of vertical ridges on the nail surface. Iron plays a vital role in delivering oxygen to the nails and promoting their overall health. Include iron-rich foods such as lean meats, seafood, spinach, lentils, pumpkin seeds, and fortified cereals in your diet. To enhance iron absorption, pair these iron-rich foods with vitamin C-rich foods like citrus fruits, strawberries, and bell peppers, “ advises Dr. Patil.

Zinc is a mineral that plays a crucial role in nail growth and repair. A zinc deficiency can result in slow nail growth and increased susceptibility to breakage. Incorporation of zinc-rich foods such as lean meats, legumes, nuts, and seeds into your diet to support healthy nail development. If a zinc deficiency persists, consult with a healthcare professional who can advise on the appropriate use of zinc supplements.

According to Dr. Patil, “Omega-3 fatty acids offer numerous health benefits, including promoting nail health. These essential fats help prevent nail dryness and increase their strength and flexibility. Increase your omega-3 fatty acid intake by consuming fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts. These foods provide the necessary omega-3 fatty acids to support healthy nail growth.”