Your nails can indicate how healthy you are. Brittle nails are common in many people. Nails become dry and thin with age. It could also happen if your body is deficient in those nutrients which are needed for healthy and strong nails. Using oil massage on nails improves blood circulation and hydration of nails, and help in reducing their brittleness. But, to keep your nails healthy from inside, you should take nutritional diet. Some of the nutrients needed for nail health are:
Vitamin A: it is a fat-soluble vitamin that is needed for healthy nails, strengthening of bones, teeth, and tissues.
Zinc: deficiency of Zinc can lead to abnormal colouration and slow growth of nails.
Folic Acid: Vitamin B9 or folic acid is an essential component for healthy growth of nails. Nails are the fastest growing cells in human body, so enough folic acid is needed to provide moisture and health to growing nails.
Biotin: It is also known as Vitamin H. It promotes nail growth. This vitamin helps in proper metabolism of proteins and fats thus needed for healthy nails, hair, and skin.
Protein: Nails, like most body parts are made up of proteins. Our body need sufficient amount of proteins for healthy growth of skin, hair, and nails.
Here is the list of foods that you should include in your daily diet to get rid of brittle nails
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Eggs
Eggs are considered as a whole food as they contain minerals, vitamins, and proteins. Eggs are rich in folic acids too. The egg yolk contains biotin which is an important component for promoting healthy growth of nails. You can consume eggs in various forms. Daily consumption of eggs helps in reducing brittleness of nail.
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Almonds
Almonds are also good source of biotin. They are also good source of fibre and protein and helps in weight loss. We can get 49% of Required Daily Protein from Almonds. Almonds are also good source of Vitamin E, which is required for hydrating the nail cuticles and prevent brittleness of nails.
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Flaxseeds
Flaxseeds are rich in Essential Fatty Acids, which are required for overall health of your body. Essential Fatty Acids help in moisturizing the nail bed thus are able to keep nails healthy and prevent drying and breaking of nails. Flaxseeds are also rich in zinc and dietary fibres. You can eat flaxseeds in the form of oil, roasted seeds, salad dressing, or in smoothies.
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Citrus fruits
You must include citrus fruits, such as orange, lemon, etc. in your daily diet to have shiny and healthy nails. These citrus fruits are rich sources of folic acid , Vitamin A, and Vitamin C. They are needed for healthy growth of nails and keep them hydrated.
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Spinach
Another food that you must include in your daily diet is the green leafy vegetable Spinach. Spinach is rich in Vitamin A and folic acid. These two are important component to get healthy skin, hair, and nails. You can consume spinach in many forms, such as salads, smoothies, or some recipe.
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Lentils
When it comes to protein, no one can beat lentils. Lentils contain nine essential minerals, vitamins, and biotin. Consume lentils in soups or in boiled forms and help your nails grow healthy and shiny. Daily consumption of lentils will prevent formation of dry and brittle nails.
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Strawberries
Strawberries are good source of Vitamin C, which help in formation of collagen. Collagen not only maintains the tightness of skin but also adds resilience to our nails. Consumption of strawberries as part of our daily diet will help in making our nails healthy thus it can prevent formation of brittle nails.
