How to get Thicker Nails

Your fingernails convey a lot about your health.

Nail beds persistently develop the nail tissue, to support this growth and strengthen new nail cells adequate vitamin, mineral and nutrient intake is necessary and you have to know how to get thicker nails. When supplements taken in adequate amounts make healthy, shiny and thicker nails, but when not causes your nails to be weak and peel in layers.

Any change in the appearance, texture or shape of your nails indicates nutrient deficiency. To find out what your nails say about your health.

Here are the 5 most important vitamins and nutrients to promote nail growth and flaunt thicker nails.

Five nutrients and vitamins for strengthen thicker nails

Biotin

Biotin a B-complex vitamin, familiar as vitamin B7, coenzyme R and vitamin H.

This vitamin promotes healthy cell growth and encourages the metabolism of protein-building amino acids, essential for the growth of nails.

Consumption of biotin-rich foods and supplements help in strengthening brittle fingernails and encourage their growth.

However, deficiency in this vitamin is rare, thus no Recommended Dietary Allowance (RDA) is there for biotin. For adults, 30 mcg per day is an adequate intake (AI).

Egg yolk, yeast, dairy products, salmon, avocado, sweet potato, nuts, and seeds are biotin-rich foods. Organ meat such as the liver is highly enriched with biotin.

Diet including these foods make your nails grow.

Other B- vitamins for nail growth

Other B vitamins are also essential for fingernail health.

Vitamin B12 plays an important role in the development of red blood cells as well as iron absorption. Iron and vitamin B12 both are essential to keep nails healthy and strong.

Blue nails, brownish pigmentation and bluish-black pigments with wavy longitudinal dark streaks are all due to vitamin B12 deficiency.

Further, folate or vitamin B9 contribute to nail growth and health as they help in red blood cell formation and the development of new cells.

So, any discoloration of nails indicates that there is vitamin B deficiency of any kind.

Iron

Without iron, oxygen cannot get carried to your cells properly as iron composes the center of red blood cells; responsible to carry oxygen to your organs and every cell in your body that includes your nails also.

Oxygen is necessary for healthy nails. Due to iron deficiency or anemia, there are visible vertical ridges in your nails or your nails get a concave shape.

Iron can be majorly found in beef, chicken, fish, and eggs than dark green leafy vegetables, peanuts, seeds, beans, and other fortified foods, while all are good sources of iron. This is how to make nails stronger and thicker by adding iron to your diet.

Magnesium

Magnesium is a mineral that is involved in approx 300 reactions in your body, including the protein synthesis process which is a must for nail growth.

Due to magnesium deficiency, vertical ridges in your nails can be observed.

Whole wheat and other whole grains are good sources of magnesium. Dark green leafy vegetables, quinoa, dry fruits, peanuts, edamame, and black beans, are also enriched sources. This is how to make nails stronger and thicker with magnesium enriched foods.

Protein

Nails are made up of keratin, a fibrous structural protein. Nails get their strength and resilience with keratin and also protect nails from damage.

But the interesting fact is, the keratin you see in the form of nails is dead. The nails are made up of dead cells, which your body discards while new cells are pushed from underneath.

Intake of enough protein through your diet is essential to raise keratin production. This intake helps create strong and thicker nails.

protein can be found in foods like whole grain meat, poultry, fish, soy, nuts, seeds, beans, eggs, lentils, and dairy.

Take an adequate amount of intake of protein to keep your nails strong and resilient.

In the main, if you desire strong, shiny , thicker nails, then make sure to include a variety of fruits, vegetables, nuts and seeds in your diet, together with adequate protein and omega-3 fatty acids.

Moisturize your nails and massage them with olive oil to help thicker nails grow.

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