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8 Amazing Nutrients for Growing Stronger Nails (found in your food!)

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Nutrient #1: Biotin for strong, fast nail growth

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Also known as vitamin B7, this nifty molecule promotes cell growth and strengthens brittle nails too! Include in your diet via egg yolk, dairy, yeast, fatty fish, avocadoes, nuts and seeds.

Nutrient #2: B Vitamins, especially B12 & B9 for pink healthy nails

B12 helps to absorb iron and B9 (also known as folate) contributes to red blood cell formation, essential for circulation and avoiding streaky discoloured nails!

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As if we ever needed another reason to add more avocadoes into your life!
Image Source: Unsplash

 

Folate can be found in green vegetables, citrus, pulses and avocado. B12 is found in meat, poultry, fish, eggs and dairy, fortified cereals and beverages.

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Image source: Unsplash

Nutrient #3: Iron for strong, smooth nails

Without iron, our red blood cells cannot carry oxygen to our extremities. This can result in vertical ridges or a concave shaped nail.

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Avoid that funky texture – take your iron.

Oranges, strawberries and spinach are all great sources of iron!
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Image source: link

Nutrient #4: Magnesium for smooth nails and fast growth

Vital for protein synthesis and nail formation, lack of magnesium leaves you prone to vertical ridges in your nail bed as well as slow nail growth.

 

 To avoid this, eat more almonds, cashews and peanuts. Thank you, nuts!

 

Nutrient #5: Protein for nail formation

Self-explanatory but we still need to include this major player! Obvious sources include meat, but vegan options include soy, legumes, beans and whole grains.

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Another reason to order the charcuterie board during #GirlsNight. We approve!

Image source: Pexels

Nutrient #6: Omega-3 Fatty Acids for shiny nails

For shiny nails, eat plenty of this! Omega-3 also hosts an entire bevy of benefits like brain and eye health so there is no reason to skimp on this nourishing nutrient.

Load up your plate with fatty fish like salmon! For vegetarians, be sure to chomp on walnuts, flaxseed, chia seeds and soy.

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Image source: link

Nutrient #7: Vitamin C for shape, strength and integrity for hair, skin and nails

We know this vitamin is great for building your immunity, but did you know that it plays an essential role for collagen production too? In turn, collagen forms the basis protein for many of our fast-growing cells, like hair, skin and nails! Fuel up on citruses, strawberries, bell peppers and tomatoes to inject strength and hasten nail growth.

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Do not talk to me until I’ve had my morning nail tonic!

Image source: Pexels

Nutrient #8: Zinc to rid this white marks on your nails

If you have white marks on your nail bed, it’s time to add a little zing to your diet with zinc!
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Beef, poultry, fish and eggs are rich sources. You can also consume more almonds and cashews, beans and soy to obtain zinc.

Think we #NailedIt in this article? 

Read more tips for your nails from us via this link or 

Shop our Emery & Co. designer nail stickers here!

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