5 vitamins and minerals for bright, smooth nails

Strong, glossy, and smooth nails? If that's what you're looking for, try these vitamins and nutrients for nails that can help them grow stronger and faster.

Do you want pink, lustrous, and strong nails? However, daily activities such as handwashing, dishwashing, and regular contact to soaps, detergents, or water can wreak havoc on your nails, resulting in brittle nails, cracking, frequent breaking, and other issues. But that is something external! If your nails are broken and growing slowly, this could be an indication of a vitamin or nutritional shortage. Yes, inadequacies in the body can impair nail health. Consuming specific vitamins and nutrients for nails, on the other hand, might help them stay in shape.

The strength and look of your nails can disclose a lot about your health. They highlight nutritional deficits as one issue. Eating those nutrients can also help your nails stay healthy. Remember that there is no such thing as a nail vitamin, but vitamins and minerals serve a number of functions in the body. In other words, your nails require nutrients that are advantageous to your general health.

To find out which foods can help nails grow faster, Health Shots chatted with Neha Pathania, Chief Dietitian at Paras Hospitals in Gurugram.

Here are the top 5 nutrients for nails: 

1. Zinc 

Zinc is a mineral found in many different meals. Zinc is essential for many bodily functions, including cell division and development. Nails are formed up of a sort of cell that divides and grows quickly. Because of the high rate of production, a consistent supply of zinc is required to sustain healthy nail development. A lack of zinc in your diet can cause deterioration of your nail plate, resulting in white patches on your nails. The recommended dietary requirements (RDAs) for zinc for men and women are 11 mg and 8 mg per day, respectively.

2. Protein

Keratin, a fibrous structural protein, is the main component of nails. As a result, nails are exceptionally strong and robust. It also shields your nails from harm. Keratin is a defunct protein. The base of your nails is formed by dead cells, which your body sheds as new cells push up from beneath. We need protein in our diet to increase keratin formation and hence generate strong nails, but a low protein diet may result in weaker nails.

3. Biotin

Biotin is a water-soluble vitamin that the body need. Biotin, often known as vitamin B-7, helps the body convert food into fuel. According to the Office of Dietary Supplements (ODS), a lack of biotin can cause problems with the nervous system, skin, hair, and nails. Consuming them on a regular basis, on the other hand, can keep nails looking their best.

4. Fatty acids omega-3

To give your nails a lustrous appearance, lubricate and moisturize them using omega-3 fatty acids. These fatty acids may also aid in the reduction of inflammation in our nail bed, which feeds and encourages the health of the cells that give rise to our nail plate. Dry and brittle nails might result from a shortage of omega-3 fatty acids.

5. Iron

Iron predominates in the center of red blood cells, which transport oxygen to all of our organs and cells, including our nails. Your cells will not receive enough oxygen if you do not have enough iron. Because healthy nails require oxygen, an iron deficiency or anaemia can result in vertical ridges and concave or "spoon" nails.