The Healthy Nail Diet

10/16/2015 9:06 AM

As obsessed as we are with perfectly manicured hands, sometimes we can’t find the time for a mani/pedi. Or, we simply want our manicures to last longer. Easy enough, a key way for our tips to look good—with or without polish—is to take care of them from the inside with certain nutrients.

Comprised of layers of proteins called Keratin, our fingernails respond to certain foods that keep them strong, smooth and uniform in color. Here, our top four picks:

Raw Cashews

Cashews are an excellent source of zinc, a mineral The National Institute of Health states is essential for keeping brittle nails at bay. This nutrient is also touted for its ability to boost the immune system.

·      Other zinc-rich foods include: chickpeas, spinach, fresh oysters, flax seeds

Salmon

Of course we know this pink-fleshed fish is famous for it omega 3s that keep our hearts healthy, but these essential fats also bolster the follicles in our nails and hair, helping them to grow fast. Three active ingredients — alpha-linolenic acid (ALA, eicosapentaenoic acid (ELA) and docosahexaenoic acid (DHA)– also regulate regulate blood clotting and inflammation, as stated by the Harvard T.H. Chan School of Public Health.

·      Other foods rich in omega-3s: edamame, flax seeds, organic eggs, leafy green vegetables

Fresh Vegetables

Of course there’s a bevy of reasons to eat fresh, local, organic produce, but for our nails sake, it’s for the biotin. A B-complex vitamin, biotin is a “gold star” for its ability to banish brittle nails writes Alice Feinstein in NutriCures. Studies have shown its ability to help strengthen our tips and keep them strong.

·      Other biotin-rich foods include: free-range organic eggs, legumes, almonds and whole grains

Raw Almonds

Healthy proteins are vital in keeping the Keratin layers in our nails strong. Raw almonds are a nutrient dense food that offers an ample source of vegetarian protein. Added bonus: Almonds are a source of magnesium, a key mineral in combating stress, which can wreak havoc on our nails.  

·      Other protein rich foods: lentils, yogurt, free-range organic eggs, pumpkin seeds

And as always, if you do find abnormalities in the appearance of your nails, such as changes in thickness, shape or color, it could be fungus or the early onset of an underlying medical issue, so please don’t try to webMD it - consult your dermatologist or general practitioner!