Healthy nails are one of the primary issues that bother a modern girl. Nails – a healthy look and trendy manicure – this is a sign of a well-groomed woman of any age and status.
There are many recipes of baths for nails, medical nail polishes and other special procedures. However, we shouldn’t forget that food is the first thing that affects our organism, including the nails, or rather their health, depends on the food we eat every day; especially, if you already have a problem and need treatment. So, if your nails are weak, brittle, fragile, white-stained, warped and dull – it is a serious problem and no nail salon is able to help in this case.
This issue should be solved radically, from the inside including into the ration a set of trace elements and vitamins necessary for nails. These substances affect not only health of nails, but also of the whole body. Particularly, it is important because the problems with nails are often a signal that the body feels the lack of necessary substances and serious diseases that can be avoided (such as malfunction of gastrointestinal tract).
Vitamins and minerals for the health of nails:
Vitamin A. White spots on the nail plate and delamination indicate the lack of vitamin A and zinc. Daily requirement – 1-2 mg.
Vitamin B5. Dull and uneven nails say about the lack of B group vitamins and selenium. Daily requirement – 2-5 mg.
Vitamin C. This vitamin is useful for the prevention of fungal nail diseases. Daily requirement – 70 – 150 mg.
Vitamin E – is one of the most required vitamins, which bring nourishment for nails. Daily requirement – 30-60 mg.
Vitamin PP. If the body has enough nicotinic acid, yellow spots on the nails won’t threaten you. Daily requirement – 20-50 mg.
Iron. The proper amount of this element prevents fragility of your nails. Daily requirement – 100 – 200 mg.
Calcium. Everyone knows how important calcium is for our health. This is a synonym for strength of bones, teeth and nails; as well as resistance to external influences. Do not forget that salt prevents the absorption of calcium, and even washes away it from the body. Try to reduce the amount of salty foods from the ration, or it is better to exclude such products at all. This also applies to spicy and fried dishes. Daily requirement – 800-1200 mg.
Zinc regulates the formation of proteins, so is necessary for nail growth. Daily requirement – 15-20 mg.
Silicon. With a shortage of silicon nails lose their elasticity. Daily requirement 20-30 mg.
Selenium. The lack of this substance threatens by major changes of the nail plate, even dystrophy. Daily requirement – 0,020-0,15 mg.
Sulfur. The shortage of sulfur can also cause nail deformation. Daily requirement – 500-3000 mg.
Fluorine, as well as calcium, is important for the strength of nails, teeth, bones and health of hair. Daily requirement – 2-3 mg.
Polyunsaturated fatty acids. They are necessary for the proper assimilation of vitamins A and E, as well as calcium and vitamin D. Daily requirement – 1000-2500 mg.
Products for prevention of the nail diseases:
Sesame. 100 g of sesame seeds contain the daily calcium requirement. And also, it is a source of phosphorus, magnesium, manganese, iron, zinc, copper, B group vitamins, A, E and PP.
Nettle – a source of calcium, selenium, zinc, iron, phosphorus, copper, chlorine, and B group vitamins, C, E, and K.
Raspberries – a good source of silicon.
Honey – a synonym for health! Honey contains iron, phosphorus, magnesium, calcium, sulfur, vitamin A and B group vitamins.
Coconut – easily compensates the shortage of selenium; in addition, it is rich in iron and zinc, vitamins C and E.
White mushrooms – contain selenium, sulfur, a large amount of riboflavin – vitamins of group B.
Cheese is required when sulfur deficiency. It is a source of zinc, vitamins A and B5.
Cod liver is useful due to the large amounts of vitamin A and polyunsaturated fatty acids.
Blueberries are useful not only for health of the nails, but also for eyes, thanks to the high content of zinc.
Pumpkin seeds contain B vitamins and vitamin PP, much iron and calcium.
Red pepper – known source of vitamin C, the content of which is superior to oranges and blackcurrant.
Coffee beans are rich in nicotinic acid (vitamin PP).
Sunflower oil – vitamin E.
Fresh sea fish – polyunsaturated fatty acids.