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 Voici ce qu'il faut include dans votre nourishment si vous voulez des ongles plus lisses et plus forts.

1. The proteins: the base of the forts

The nails are mainly composed of keratin, a protein. An insufficient contribution to proteins that weaken bones, thin ends, stretches and cassants.

Consommez des sources de protéines de high qualité, comme:

The vertical stripes on the angles are frequent, surtout avec l'âge. In the plupart of these cases, they are sans gravité and font simply part of the old natural process. Cependant, si ces stries become more visible, que les ongles sont cassants ou s'accompagnent d'autres changes de texture ou de couleur, cela peut parfois révéler des déséquilibres nutritionalnels. The bonne nouvelle? Votre nourishment joue un rôle majeur dans la force et l'apparence de vos ongles.

Testing includes a protein source for review. Cela favorise une production continue de kératine et la résistance générale des ongles.

2. Biotine (Vitamin B7) : A fortifying nutrient for ongles

Biotine is one of the most beneficial nutrients for its health in terms of health. Des études suggest qu'une supplémentation en biotine peut améliorer les ongles cassants, mais la plupart des gens peuvent en obtenir suffisamment par l'alimentation.

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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