Most women believe that the health of nails is limited to the way they are treated and external attention only, which is not true.

The strength and good appearance of nails are influenced by the diet and the foods and vitamins we eat.

The health of nails is a reflection of what is happening inside the body, and this applies to the skin and hair as well.

Therefore, be sure to eat all important nutrients to ensure the health and appearance of nails.

vitamins are important for nail health

Here are the most important vitamins and minerals you should get to keep your nails healthy:

1 . Calcium

Calcium is known to aid bone growth, and is also important for healthy nails, preventing breakage and maintaining strength.

If there are white dots on the nails, this indicates a lack of calcium.
Calcium is available in many foods such as yogurt, milk, eggs, orange juice, kale, and broccoli.

2 . Iron

Iron deficiency is one of the main causes of weak nails and easy breakage.
Iron can be obtained from foods such as leafy vegetables, most notably spinach, as well as breakfast cereals, oysters, white beans, dark chocolate, and beef liver.
Iron deficiency may be associated with low protein, so attention should be paid to chickpeas, lentils, and almonds.

3 . Vitamin B12

In addition to helping with iron absorption, vitamin B12 is necessary to create red blood cells that help support cells and promote healthy nails.
It is also important to maintain its strength with age.
There are several sources of vitamin B12 such as oysters, beef liver, and salmon.

4 . Folic acid

Folate is an important source of red blood cell formation, which provides oxygen to support the formation of new cells and thus maintain healthy nails.
Be careful to eat cow's liver, spinach, black-eyed peas, asparagus, and Brussels sprouts, as they are foods rich in folic acid.

5 . Biotin

Biotin helps form keratin that is important for the health of nails, skin and hair.
Nails can look dry and breakable if biotin is deficient.
There are many sources of biotin, most notably beef liver, eggs, whole grains, soybeans, poultry, dairy, and salmon.

6 . Vitamin A

Vitamin A plays an important role in cell growth in various parts of the body.

Taking care to eat foods rich in vitamin A will ensure that nail strength is maintained and not easily broken.

Vitamin A is available in asparagus, fish oil, whale liver oil, beef liver, carrots, leafy vegetables, and egg yolks.

Oils important for nail health
There are also some oils that help protect nails from breakage and maintain their strength.

Bitter almond oil: Bitter almond oil helps nails grow better, as it is a natural moisturizer for the skin and protects it from drying out, thus reducing the chances of nails breaking.

Lemon oil: It is recommended to apply lemon oil to the nails to protect it from yellowing and maintain its shiny appearance, as it prevents breakage and helps to grow.

Lavender oil: An important oil to promote the growth of nails, it also helps fight bacteria and germs that can affect the area around the nails.

Olive oil: Olive oil is used to maintain the strength and shine of the nails, so it is recommended to apply it to the nails daily before bedtime.

Jojoba oil: Jojoba oil is one of the most important oils for the health of nails, helps in moisturizing and prevent breakage, and reduces the appearance of dry and cracked around.

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