Vitamins and supplements for healthy and strong nails

Did you know that the shape of your nails says a lot about you? Tired of trying to look after her? All you need to know is that vitamins, minerals and nutrients help support the growth and formation of new cells. In this regard, the site "healthline" with eight vitamins and supplements to maintain the health of your nails.

1 – BiotinBiotin is a complex of vitamin B, also called vitamin B7, enzyme R and vitamin E. This vitamin promotes the growth of healthy cells and helps the metabolism of amino acids to build the protein necessary for the growth of nails.

Biotin-rich foods help strengthen your fragile nails such as meat, egg yolks, dairy products, yeast, salmon, avocados, sweet potatoes, nuts, seeds and even cabbage -flower.

2. B vitaminsB vitamins and folic acid are important for nail health because they play a role in the absorption of iron, as well as in the development of red blood cells. This vitamin B12 deficiency results in blue nails, black pigments, brown nail pigmentation or a change in the shape of the fingernail. Folic acid can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocados. In addition, vitamin B12 is found mainly in foods of animal origin, such as meat, poultry, fish, eggs and dairy products.

3 – ironIron is the main center of red blood cells, which carry oxygen to organs and all body cells, including nails. Thus, iron deficiency or anemia causes fragility and changes the shape of the nail.

The iron body contained in foods of animal origin, such as beef, chicken, fish and eggs, is better than plant foods such as green leafy vegetables, peanuts, seeds, beans and other foods. Eating foods rich in vitamin C with an iron source also improves the absorption of iron.

MagnesiumMagnesium is a metal involved in more than 300 interactions in the body, including the promotion of protein growth, responsible for nail growth. Changing the shape of your nails may be a sign of magnesium deficiency. Whole grains, especially whole wheat, dark green leafy vegetables, quinoa, almonds, cashews and peanuts are good sources of magnesium.

5. ProteinsThe first roots of the protein are called keratin, responsible for the strength and elasticity of the nails, as well as protection against damage and stress.

Proteins are found in foods of animal origin such as meat, poultry, fish, eggs and dairy products, as well as in plant foods such as soybeans, legumes, beans, lentils , nuts, seeds and whole grains.

6. Omega-3 fatty acids

Omega-3 fatty acids help moisturize nails by giving them a shiny appearance. These acids reduce nail infections that nourish and improve the health of the cells that lead to its roots. The absence of these omega-3 fatty acids helps to make the nail dry and brittle.

Fatty acids are found in fish such as salmon, trout, mackerel, tuna and sardines, but also in nuts, soya, eggs, chia seeds, flaxseed, fish and linseed oil.

7. vitamin CVitamin C is an essential ingredient in the production of collagen, a protein that gives shape, strength and security to many tissues and is responsible for the formation of nails, hair and teeth. The lack of this vitamin leads to fragile nails as well as slow growth.

Vitamin C is an essential nutrient that can not be produced by the body. This vitamin is found in acidic fruits, such as oranges, strawberries, kiwis, peppers, green vegetables and tomatoes.

ZincZinc plays a key role in the growth and production of cells in the body, and because nails are a type of these cells. As a result, zinc is responsible for healthy nail growth and rapid reproduction. The absence of this metal causes the appearance of white spots on the fingernail.

Zinc is found in foods of animal origin such as meat, poultry, fish and eggs, while soy, nuts, chickpeas, beans and seeds are also high in zinc.