To keep your nails healthy and strong, you need to provide your body with the required amounts of essential nutrients. Essential nutrients, such as protein, vitamins and minerals, help in preventing nail infections as well as other nail issues. Vitamins are considered beneficial in increasing nail strength as well as growth. Given below is a list of essential vitamins required to grow nails. Prior to starting any supplementation program, consult your physician regarding its safety.
5 Vitamins For Grow Healthy Nails
1. Vitamin A
Vitamin A is a fat-soluble vitamin that is considered effective for growing nails. Apart from that, vitamin A is also required for increasing strength of bones, tissues and teeth. This vitamin is an antioxidant, which means that it helps in deterring free radicals from causing damage inside the body.
You can find this vitamin in several foods such as yam, cantaloupe, pink grapefruit, spinach, apricots, apple, and citrus fruits. While these foods are vegetarian sources of vitamin A, you can also obtain this vitamin from non-vegetarian food sources such as eggs, liver, cod, and milk. Seek medical help if you develop symptoms such as vomiting and nausea, as a result of vitamin A overdose.
2. Vitamin C
Vitamin C is another vitamin that is considered beneficial in promoting growth of nails. This vitamin helps in growth and recovery inside the body, and exhibit strong anti-oxidant properties, which prevent harm to the human body, caused by free radicals.
It is important to note that the body itself does not manufacture this vitamin; you need to obtain it from foods or multivitamin supplements. You can obtain vitamin C from strawberries, blueberries, leafy greens, tomatoes, oranges and papaya. You should not consume more than 2000 mg of this vitamin each day, as it can result in toxicity and symptoms of diarhhea.
3. Vitamin H (Biotin)
Biotin is a vitamin that is a part of the B vitamin family and is helpful in increasing nail growth. This vitamin is responsible for strengthening as well as promoting growth of hair, nails and skin. You can obtain biotin from food or supplements, to meet your daily requirements. Foods containing biotin include whole grains, mushrooms, cauliflower and bananas.
4. Vitamin B12
Vitamin B12 is another B vitamin that is considered beneficial in increasing nail growth. This vitamin plays a crucial role in keeping red blood cells healthy and prevents damage to nerve cells. Health experts note that deficiency of vitamin B12 is associated with brittle and abnormally shaped nails. Therefore, it is important that you increase amounts of this vitamin in your diet by consuming foods such as beef liver, egg and fish.
5. Folic Acid (Vitamin B9)
Folic Acid is another vitamin that is considered effective in promoting nail growth. This vitamin helps in creating cells, as well as increase growth of nails and hair. You can obtain folic acid from numerous foods such as leafy greens, legumes, broccoli, avocado, eggs, beets, seeds, and citrus fruits. The recommended intake of folic acid is around 400-500 mcg, to promote nail growth. If you desire to take folic acid supplements, speak to your doctor regarding the appropriate dosage.