what do you need to eat to strengthen them?

If your nails become brittle, brittle or furrowed, you shouldn’t spend a lot of money on all kinds of medicated coatings. The condition of the nails is directly related to the human diet. What products can help make your nails perfect? You will find the answer in the article!

1. Nuts

What to eat for smooth and healthy nails

Nuts contain vitamin E, which is necessary to accelerate the growth of the nail plate. By the way, it also has a beneficial effect on the condition of the hair. 20-30 grams of nuts per day is enough for the result to become noticeable in a month.

Important ! People with a tendency to be overweight should consult a dietitian before introducing nuts into the diet, and when eating them, remove foods high in fat from the diet.

2. Salad with carrots and vegetable oil

Carrot salad

Carrots are rich in fat-soluble vitamin A. Therefore, they should be consumed in combination with vegetable oil. This salad will make your nails smooth and shiny.

3. Dairy products

Milk products
Dairy products contain calcium, without which nails become brittle and exfoliate.

Important to rememberthat calcium is absorbed only in combination with vitamins D.

In the summer, this vitamin is produced by exposure to sunlight. In winter, fish oil or preparations containing vitamin D and used to prevent rickets should be introduced into the diet.

Calcium deficiency will help to make up for special medications, for example, Calcium gluconate. Before using it, you should consult a doctor: people who have a high risk of forming kidney and bladder stones, a large amount of calcium is contraindicated.

4 eggs


Eggs contain biotin (a B vitamin), which increases the elasticity of the nail plate and helps to cope with its separation. Biotin is also found in nuts, liver, cabbage and soybeans.

5. Brewer’s yeast

Brewer's yeast

This dietary supplement is rich in B vitamins, which are essential for healthy skin, hair and nails.

6. Seaweed


For healthy nails, iodine is needed, the maximum amount of which is contained in seaweed salad. Such a salad is considered a low-calorie dish, therefore, regularly using it as a side dish, you can not only strengthen your nails, but also lose weight.

In addition, iodine is needed for the normal functioning of the thyroid gland.

7. Pumpkin seeds

Pumpkin seeds

Pumpkin seeds contain selenium: a trace element that protects nails from the negative effects of environmental factors. It’s also important to mention the antioxidant properties of selenium. With its deficiency, the body ages quickly, the risk of developing malignant neoplasms and diseases of the hematopoietic system increases.

It is not worth hiding nail defects with varnish or extensions. Nails allow us to judge the state of our body. Any changes in them are a signal that you should reconsider your diet or consult a doctor!

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