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4 Super foods for strong and healthy nails

The nails reflect your inner health to a great extent. But while taking care of our body, we often tend to neglect our nails. Hence it is important to look after your nails in order to keep them healthy and strong. Nails are made up of a protein called keratin. Body uses the protein in your food for the creation of this keratin.

Your nail beds are composed primarily of collagen. As collagen is most abundant protein in your body, it is affected profoundly by oxidative stress. The foods high in antioxidants promote collagen synthesis by reducing levels of free radicals in your cells. Hence food rich in antioxidant promote your proper nail growth.

Your nails also need micronutrients to stay healthy. Calcium, iron, zinc and vitamins are essential for healthy nails. Biotin also called vitamin H helps to fight brittle nails. If you are suffering from the problem of unhealthy, discoloured or chipped nails, then including these 4 super foods for strong nails in your diet can come to a great help.


Spinach contains vitamins A, B, and E which can help promote longer nails and help prevent breakage too.  Spinach especially contains calcium as well as folate which is one of numerous B-vitamins. Loaded with iron and antioxidants this green leafy vegetables is a powerhouse of nutrients. Eating spinach is a great idea for your overall health and your nail health. Spinach contains a lot of biotin, and it’s also a great source of iron, which prevents common signs of nutrient deficiency in fingernails and toenails.


These teardrop-shaped tree nuts contain lots of vitamin E and zinc, which both contribute to nail growth and health. Vitamin E, known as the beauty vitamin, obviously helps to protect cells from oxidative damage. One portion of almonds contains 60% of your daily needs of vitamin E. Almonds have high levels of biotin and are therefore a healthy choice. A quarter cup of roasted almonds has 1.5 mcg of biotin per serving. Hence handful of almonds per day is enough to boost the shine and strength of your nails.

Coconut oil

Coconut oil is rich in vitamins A, D, E, and K, which can help to strengthen nails and prevent breakage. Eating healthy fats like coconut oil enhance your body's ability to absorb nutrients. Coconut oil is antibacterial, anti-fungal, and incredibly moisturizing.  You can use it in your cooking to start getting the benefits from the inside out. Also you can apply it directly to your cuticles, nail beds and all over your hands so that you can absorb nutrients and moisturizing properties from the outside as well.


Eggs are a quick and easy source of protein, which is the key to strong nails. A whole egg can provide you with a good dose of vitamin D and vitamin A. Vitamin B12 and iron contents in an egg are known to increase finger nail growth and thickness. Eggs are one of the best food sources of biotin, a B vitamin that promotes protein production in the nail matrix to generate new cells. One whole cooked egg contains 10 mcg of biotin. Incorporating eggs into your diet boost biotin levels to grow nails fast.

For healthy fingernail maintenance and nourishment, it is important to load up on all these super foods in your diet. These micro-nutrient rich foods help in strengthening and nourishing your finger nails.

Along with healthy nourishment from within, it is also necessary to nourish the nail from outside with flaxseed oil, almond oil and kapurkachri as a part of nail care routine. moha; nail care cream with flaxseed oil and almond oil nourishes the nail, softens the cuticles and makes the nails soft and shiny. moha; products come from the house of Charak pharma, a well -known Ayurvedic medicine brand for over 70 years.

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