8 Foods to Feed your Nails

8 Foods to Feed your Nails

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Your nails need nutrition too! Here’s a list of  foods to incorporate into your diet that will benefit your nails.

#1:  Green Peas

Peas pack a protein punch, which is thought to improve nail strength and speed up the rate of nail growth. They also contain beta-carotene and vitamin C, as well as some iron. Green peas can be bought fresh in the pod, dried or frozen for best results.

#2:  Wheat Germ

It is one of the best dietary sources of vitamin E and an excellent source of protein and dietary zinc. It is also a fairly concentrated source of vitamin B6 (pyridoxine) which promotes the absorption of zinc from the intestines. You can add wheat germ to cereals, muesli, bread dough, smoothies, or pancakes.

#3:  Sunflower Seeds

These mild, nutty-tasting seeds are loaded with vitamins and minerals that contribute to healthy nails. They are packed with vitamin E, zinc, and iron. Furthermore, they an excellent source of vitamin B6 (pyridoxine), with one cup delivering a whopping 31% the recommended daily intake. Vitamin B6 is crucial for the proper absorption of zinc from the intestines.


#4:  Beans

Beans are packed with protein which promotes nail growth, but they are also a great source of nail friendly vitamins and minerals such as iron, zinc, and biotin. Supplementation with biotin (also known as vitamin B7) has been shown to significantly increase nail plate thickness and to reduce nails’ tendency to split.

#5:  Eggs

Eggs are considered the “gold standard” for protein quality. Eggs deliver plenty of protein which is vital for strong, healthy nails. Along with soy protein isolates and whey protein, egg whites have the highest possible PDCAAS of all foods. They also score 100 on the biological value, which means that all protein indigested from eggs is used by the body. In addition to providing an excellent source of nail health promoting protein, eggs pack a punch of nutrients needed for maintaining healthy nails. These include iron, vitamin B7, vitamin B12, vitamin A, and vitamin E.


#6:  Paprika Powder

The range of vitamins and minerals in paprika powder is so comprehensive that a few spoonfuls a day will provide you with more nail growth promoting nutrients than most vitamin pills. Paprika is packed with beta-carotene, vitamin E, and B vitamins. It is also one of most vitamin C rich spices and a great source of iron.

#7:  Salmon

Packed with vitamin B12, salmon helps prevent dry, overly curved, and darkened nails. Salmon is also a beauty food par excellence. Not only does it help keep the skin soft and smooth, but it can also help you grow strong nails. In addition to containing a substantial amount of protein, salmon is loaded with vitamin B12, with a 260-calorie serving packing more than 50 percent of the reference daily intake for this important vitamin. A deficiency of vitamin B12 can lead to excessive nail dryness, overly curved nail ends, and darkened nails.

#8:  Oatmeal


Eating a bowl of freshly cooked oatmeal for breakfast is a great way to start a day off right. Oats are highly nutritious and an excellent source of B vitamins, zinc and copper, some of the most important micronutrients for maintaining healthy nails. They are also a great vegetarian source of dietary protein.

Information Source: http://www.healwithfood.org/nails/foods.php#ixzz4IiCeWfRR



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