Here are some good food sources of biotine:
Eggs (well cooked)
Almonds and nuts
Sweet potatoes
Épinards
Salmon
Biotine supports the structure of kératine, which contributes to the recovery of hair plus hair and teeth that are subject to stress due to fragility.
3. Ferro: To avoid cracks or stretch marks.
Iron deficiency can lead to nail thinning and, in more serious cases, a nail deformity in the form of colher (coilonychia). The presence of vertical striae does not always indicate iron deficiency, weakness or persistent fatigue accompanied by alterations in the skin that may justify a medical consultation.
Ferro-rich foods include:
Lean red meats
Chicken legs
Glasses
Grão-de-bico
Pumpkin seeds
Dark-green, leafy vegetables:
For better iron absorption, combine vegetative sources of iron with foods rich in vitamin C, such as citrus fruits or peppers.
4. Zinco: Help not grow and repair.
It plays a vital role in cell growth and repair. Its deficiency can contribute to nail anomalies, such as stretch marks or white spots.
Eat foods rich in zinc, such as:
Oysters
Beef
cashew nut
Sunflower seeds
Whole grains
As the body does not store zinc efficiently, regular intake is important.
5. Omega-3 fatty acids: Improves skin hydration and elasticity.
Dry and brittle nails can accentuate stretch marks. Omega-3 fatty acids help hydrate the nail bed and reduce inflammation.
Eat these foods:
Oily fish (salmão, sardinha, cavala)
Chia seeds
Flax seeds
Nozes:
The fat content also improves blood circulation, allowing better absorption of nutrients from the matrix of the hair.
6. Stay hydrated
Dehydration can aggravate the drying of nails and accentuate stretch marks. Drink plenty of water every day and eat hydrating foods such as cucumber, orange and honeydew. Adequate hydration promotes skin and nail elasticity.
When to consult a doctor
The power supply may improve the health of your nails over a long period of time, sudden alterations, such as deep horizontal lines (Beau’s lines), dark stretch marks or the color of your nails, must be checked by a health professional. These symptoms may indicate underlying health problems, not just nutritional deficiencies.
In summary
Unhas smooth and saudáveis começam with a good food. Prioritize proteins, biotin, iron, zinc, omega-3 fatty acids and adequate hydration. On top of everything, be patient: as your hair grows slowly and the benefits you see can last for several months.
With a balanced diet and good lifestyle habits, your nails can naturally become stronger, smoother and more resistant.
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