Nutrition deals with the biochemical phenomenon of acquiring food essential for survival. It involves different macronutrients and micronutrients that deal with specific functions in your body. Your fingernails and the vital organs require specific vitamins to grow and flourish.
This is because vitamins are vital in developing nail-building proteins and related constituents. Several vitamins like biotin, B Complex vitamins, and vitamin C are crucial for the growth and development of your nails.
Keep reading to know the list of vitamins, their effects on your fingernails, and their parts.
1. Biotin
One of the most important vitamins for your nail and skin healing is one of the B vitamins, i.e., biotin. Vitamin B7 or Biotin potentially affects different organs, including skin and hair. Also, it may nourish your nails and nail beds to elevate the texture and quality of your nails. You can get rich sources of biotin through various foods like fish, meat, and eggs. Moreover, get plant-based sources like sweet potatoes and soya beans for maximum nourishment. The vitamin enhances the nail texture and promotes the synthesis of amino acids required for nail growth.
Research suggests that biotin works on your nails to increase nail firmness and hardness. It helps increase the production of essential amino acids, aiding in nail firmness. Moreover, you can invest in a high-quality builder gel to strengthen your nails and amplify the effects of biotin. It contributes to more substantial, healthy, and attractive nails. Hence, it’s about time you get your share of biotin-rich foods to nurture your mind and body.
2. Vitamin B12
Did you know vitamin B12 is essential for DNA synthesis and cellular recovery? Apart from these functions, cyanocobalamin also helps tackle nail-related disorders as well. This is due to its effect on nail development and collagen synthesis. Vitamin B12 may enhance the release of iron, which is essential for the formation of red blood cells.
As the levels of red blood cells increase, your chances of developing anemia decrease. One of the effects of anemia lies in your nail development and the quality of nail growth. Therefore, Vitamin B12 is essential for the overall development of your body, including the skin and nails.
Experts reveal that a diet deficient in vitamin B12 may cause bluish pigmentation in your nails. Furthermore, it can resolve other issues related to anemia, muscle weakness, and bone strengthening.
3. Vitamin B9
Folate, or vitamin B9, is yet another vitamin required for the proper growth of your nails and nail beds. It increases the synthesis of DNA and red blood cells in your body. Also, a folate deficiency may contribute to anemia and associated effects on your nails. Long-term lack in your body’s folate levels can cause your nails to become brittle and weak.
Moreover, it might break down some toxic substances in your body, like homocysteine. Such effects can add up to a healthy body and attractive skin in the long run. All you need to do is include the foods rich in folate in your daily diet for maximum benefits.
While talking about the potential sources of folate, many plant and animal-based foods exist. Some foods like leafy vegetables, beans, peas, and lentils contain ample folate. Other than this, it is also present in animal sources like meat, fish, and eggs.
4. Vitamin C
Another vitamin, i.e., Vitamin C, is essential to maintain the integrity of various tissues in your body. It may help maintain the quality of collagen, which, in turn, affects the texture of your nails. Moreover, the vitamin also contributes to the shape, strength, and appeal of your nail development. Research reveals that a diet deficient in vitamin C can transform your nails into brittle ones. Not to forget, it might predispose you to certain nail-related conditions as well. Some reliable sources of vitamin C, like citrus fruits and strawberries, may help maintain the levels of vitamin C.
5. Vitamin A
Most people think Vitamin A is essential for your vision in the dim light only. But there’s more to it than a better vision or immune system. Vitamin A helps in your body’s growth, development, and immune regulation. Also, it may impart more moisture to your skin and your nails. With a high moisture level, your nails are less likely to break or experience other nail-related issues.
For this purpose, you may consider rich sources of vitamin A, like carrots, spinach, and other leafy vegetables. However, take the vitamin in moderation and stick to the ideal quantity.
Bottom Line
Immune mechanisms belong to various categories depending upon their functions in your body. One form of physical protection, i.e., your skin and fingernails, are quite important for the first line of defense. It’s pretty essential to adapt to the ideal measures for preserving your nail health. That’s where the role of certain vitamins and minerals creeps in to nurture your skin and nails.
You must include vitamins like vitamin B complex to ensure proper cellular repair and nail development. Also, vitamin C and vitamin A are essential to maintain the moisture and water content of your skin or nail bed.
References
- The role of biotin in nail health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/
- Vitamin B12 and nail disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3647709/
- Folate (vitamin B9) and nail growth: https://pubmed.ncbi.nlm.nih.gov/24470089/
- Vitamin C deficiency and brittle nails: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
- Vitamin A and nail moisture: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699641/
- B vitamins and nail health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
- Vitamin D and nail disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566832/
- Zinc and nail growth: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/
- Iron deficiency and nails: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
- Selenium and nail health: https://pubmed.ncbi.nlm.nih.gov/15549797/
