In addition to enhancing a person's appearance, healthy toenails also reflect the general health of the individual. Toenails, like all the other nails on the body, are composed of the strong protein keratin. Toenail abnormalities can take the form of changes in color, shape, thickness, or texture and can be brought on by trauma, infections, or underlying diseases such thyroidism, liver disease, or kidney disease. The maintenance of healthy nails may be aided by specific vitamins and organic supplements.
Our health and nutritional intake might be greatly affected by the appearance of our nails. As a result, a specific deficit may manifest as spots, dashes, or discoloration on the nails.
Key vitamins and nutrients
Biotin
One of the nutrients that is crucial for having good skin, hair, and nails is biotin. Sweet potatoes, almonds, seeds, and eggs are a few foods high in biotin.
Iron
Red blood cells, which carry oxygen to the body's cells, are made entirely of iron. Iron is also in charge of the oxygen's regular journey to the nails. As a result, iron is yet another essential component for the wellbeing and durability of nails. Legumes, eggs, tofu, almonds, spinach, and other foods can all be sources of iron in food. In order to increase the body's absorption of iron, it is advised to eat foods high in vitamin C when eating foods that contain iron.
Vitamin B
In addition to biotin, additional vitamins in the B vitamin family are crucial for the health of the nails. Iron must be absorbed for strong nails, and B12 helps with this. The B9 vitamin, often known as folate, is crucial for nail growth. Foods including cereals, peas, eggs, seeds, and others include the B group of vitamins. Since vitamin B12 is typically found in meat and dairy products, it might be difficult for vegans to get enough of it in their diets. In addition to food supplements, deli (food) yeast is another source of B12.
Vitamin C
For the synthesis of collagen, vitamin C is crucial. Nails include the protein collagen, which helps to maintain strong and healthy nails. Foods like citrus fruits, red or yellow peppers, kale, broccoli, etc. all contain vitamin C.
Omega-3
Nails shine because of omega-3 fatty acids; nevertheless, a deficiency in this nutrition can result in dry, brittle nails. Omega 3 fatty acids are found in foods including nuts, flax seeds, chia seeds, and others.
How to take vitamins necessary for healthy nails?
You can obtain vitamins through diet, that is, by eating food that are high in particular vitamins, as has already been mentioned for each individual nutrient required for nail health. Because vitamins are better absorbed in the body when consumed through food, this method is thought to be the best. You can frequently take nutritional supplements if you are unable to dedicate yourself to the careful ingestion of specific nutrients into your body. Since, for instance, a dietary supplement B complex contains a higher concentration of vitamin B compared to the concentration of vitamin B in a multivitamin formula, it is recommended to take multiple supplements rather than multivitamins. Additionally, there are specialized nutritional products designed to strengthen nails.
N.D.
29.11.2022.