Nails is an area of the body that is made up of various layers of a protein called keratin, which is responsible for keeping them strong and healthy. When our body does not receive enough keratin, the nails become weak and brittle. Brittle nails are those that do not seem very thick, have little resistance and break very easily.
If your nails have these characteristics, it can surely be due to several reasons, such as bodily disorders, external aggressions or a deficient diet in some essential vitamins to keep nails in good condition. Therefore, in this article, we explain the six vitamins for brittle nails.
Biotin or vitamin B7
Biotin is a vitamin that is within the vitamin B complex and is a coenzyme that is responsible for multiple processes that occur in our body. Some of these processes in which biotin works are to help metabolize proteins and other nutrients, keep muscle cells in good condition and also ensure that hair, nails and skin remain healthy and strengthened.
That is why we include biotin in the list of vitamins for brittle nails since, thanks to its metabolizing and strengthening properties; it helps the nail principle (the whitest part) to improve and grow more durable and also helps the nails become thicker again.
This vitamin can be found in foods rich in biotin such as egg yolk, brewer’s yeast, wheat germ and oats, among others. Besides, you can also include it in your diet through vitamin supplements in the form of tablets or capsules.
Vitamin B9 or folic acid
Vitamin B9 also known as folic acid, also belongs to the vitamin B complex and is an essential nutrient for its regenerative properties that help accelerate the growth and renewal of many structures in our body.
Folic acid also influences the state of our nails as it is necessary for the production of cells and their structures. A deficiency of vitamin B9 would affect the health of our nails since it is essential for the regeneration and growth of new cells, so that, in the end, they would become brittle nails due to weak growth.
Among the foods rich in folic acid, we find asparagus, beets, spinach, avocados, hazelnuts, lentils and chickpeas, among others.
Vitamin B12 or cobalamin
Vitamin B12 or also known as cobalamin is also considered an essential nutrient within our body since it helps to synthesize haemoglobin and in the production of cells, including red blood cells that are responsible for transporting oxygen for the body to perform its functions correctly.
We include cobalamin in the list of the six vitamins for brittle nails for its essential role in the production of keratin. Low levels of vitamin B12 can cause, due to a lack of energy, that some of the functions that our body performs are not carried out correctly, including the production of keratin, which will ultimately lead to the formation of weak and brittle nails.
Vitamin A is also included in the group of vitamins to improve brittle nails as it has properties that repair many tissues in our body, including nails. It has also been shown that a deficiency of this vitamin can cause problems such as weak and natural to break nails and even slower growth, which is why it can be considered a necessary nutrient to maintain the excellent health of our nails.
In addition to its tissue repair function, vitamin A also contains antioxidant properties, which are ideal for protecting our nails from external agents that weaken their structure.
Vitamin C or ascorbic acid
Vitamin C, also known as ascorbic acid, can also prevent the appearance of brittle nails due to its following functions and properties:
- Vitamin C is a powerful antioxidant that protects and prevents both the skin and our nails from free radicals that damage cells.
- It has immunological properties that help increase our defences, thus preventing some diseases that can affect the state of our nails, making them brittle and weak.
- Vitamin C facilitates the absorption of iron in our body. This function is essential since a lack of iron can lead to brittle nails due to the lack of keratin production.
Lastly, vitamin E is also included in this list of vitamins for brittle nails due to its potent antioxidant property. It helps strengthen and increase the resistance of nails against free radicals and external agents that weaken the structure of the nails such as sunlight, air pollution, the pH of water and tobacco.
Also, vitamin E can combat other problems that can occur in the nails such as wounds that occur in the skin around the nails thanks to its repairing and healing properties; And it also helps make nails more reliable and more durable.
Vitamin E can be found in the following foods: wheat germ oil, sunflower seeds, almonds, bluefish and hazelnut oil.
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