Not only protecting fingers and toes, but also about body condition! 5 foods that help nail health

Have you ever carefully observed your nails? Nails not only protect the softer structure of your fingers and toes, but the health of your nails can also reveal the overall health of your body.

Experts point out that the overall health of your nails can reflect your dietary habits. If you do not take enough iron, biotin, ozone, tin or vitamin C in your diet, these deficiencies may be reflected in your nails. For example, insufficient nutrition may cause the nail to appear grooved or spoon-shaped, or the nails become more fragile and easier to fold or fall off.

Fortunately, there are several nutrients that can help you grow stronger nails, especially those from whole foods. The following 6 foods are very helpful for healthy nails:

1. Sheila Eagle

experts say that healthy nails require protein. Because nails are made of a protein called keratin, which is also the protein contained in your hair. Enough protein extraction is necessary for the production of keratin, which is responsible for maintaining the strength and flexibility of the nails.

Each cup contains 21 grams of high-quality protein, which is a simple way for nails to obtain the desired protein.

2. Beef

Experts point out that beef is also a source of many important nutrients, especially iron quality. For example, every 3 ounces of sirloin steak contains nearly 2 grams of iron. Iron quality not only provides enough oxygen to your cells, but this is necessary to keep your nails healthy.

If you lack iron, the shape and appearance of your nails may be affected. In fact, when people suffer from iron-deficient blood, they are prone to symptoms of depression in their nails.

3. Bell pepper

Vitamin C helps the body to make gelatin, a protein that helps the body build strong nails.

When vitamin C is mentioned generally, you may think of lydine and other citrus fruits. But in fact, many vegetables are also rich in vitamin C, especially bell peppers. Just one medium-sized bell pepper will provide the vitamin C you need for a day.

4. Chicken Eggs

Everyone knows that chicken eggs are an excellent source of protein, but they are also rich in biotin, a vitamin that helps strengthen nails.

One chicken egg can provide about one-third of your daily needs. If you are worried about citrus problems, the new study believes that as long as chicken eggs are part of a healthy diet in their overall care, the citrus in chicken eggs is not a problem.

5.Fished Fish

Fished Fish is rich in Omega-3 fatty acids, which is not only good for your heart and brain health, but also for your nails, helping to prevent dry and fragile nails.

In addition to providing 18 grams of protein per 3 ounces of fish, it is also rich in biotin (17% of daily demand per 3 ounces). In addition to fish, fish with rich fatty fish, such as fish, sardine and sardine, are all excellent sources of Omega-3 fatty acids.