To maintain healthy nails, it is important to follow a balanced and varied diet that provides the necessary nutrients. Here are some tips on diet and supplements to promote nail health:
1. Proteins: Nails are mainly composed of keratin, a protein. Make sure you get enough protein in your diet, including foods like lean meat, chicken, fish, eggs, legumes, dairy and milk products.
2. Omega-3 fatty acids: Omega-3 fatty acids can help strengthen nails and improve their appearance. Find these nutrients in foods like fatty fish (salmon, tuna), walnuts, chia seeds, and flax seeds.
3. Biotin: Biotin is a B vitamin that has been associated with healthy nail growth. You can get biotin from foods like eggs, nuts, seeds, avocados, bananas, spinach, and mushrooms. You can also consider taking a biotin supplement under the supervision of a health professional.
4. Vitamins and minerals: Adequate consumption of vitamins and minerals is essential for nail health. Make sure you get enough vitamin A, vitamin C, vitamin E, iron, zinc and calcium through a balanced diet that includes fruits, vegetables, lean meats, dairy products and fortified foods.
5. Hydration: Keep your body well hydrated by drinking enough water every day. Proper hydration helps keep nails hydrated and prevents them from becoming brittle and brittle.
Remember that each person is unique and may have different nutritional needs. If you have specific concerns about your nails or want to incorporate supplements into your diet, I recommend consulting a doctor or registered dietitian for a personalized evaluation and recommendations.