Splendid is our nails for they can tell the current state of our health by the change of their color, shape and appearance.

Vitamins and minerals aid in their growth and development, allowing nails bed to give rise to cell growth, which is the division of cells, leading to an increase length in nails. However, a change in their appearance can indicate that there’s a deficiency of nutrients.

Here’s 8 vital vitamins that  keep your nails healthy;

Vitamin C

L-ascorbic acid another name known for vitamin C, plays an important role in the production of collagen which is a protein that forms nail, skin and teeth.

Vitamin C also aids in iron absorption, which is necessary for the proper development of healthy nails. Inadequacy of vitamin C can lead to poor nails growth and as well, brittle nails.

Vitamin C Rich Foods

Oranges, strawberries, guavas and kale.



A haemoglobin  forming element that is important for the production of red blood cells.

It helps to carry oxygen to cells and keeps the nails bed pink  and nourished with the adequate  supply of blood. A change in color of nails such as dark bluish or purplish color  indicates that there ‘s an  inadequacy of iron in the blood. In addition, an adequate supply of iron keeps the nails in a healthy state as for iron renders oxygen to cells.

Iron rich foods

Green leafy vegetables, beets, legumes and whole grains.


Biotin also known as co-enzyme R or B7, plays an important role in metabolism processes and protein synthesis, which are important for nails development. Nails rely on these processes to take shape and growth which makes biotin vital for their growth and development.

Biotin rich foods

Eggs, whole grains, legumes and citrus fruits.


B vitamins

B12 and folate are two essential vitamins for keeping nails healthy.

B12 aids in iron absorption which both b12 and iron make nails strong and healthy.

Whilst folate or B9 contributes to the formation of red blood cells, making  B9 vital for nails growth and health.

Signs of deficiency of  folate, show a pigment change  in nails and the appearance of brittle nails.

Folate and B12 rich foods

Legumes(b9), green vegetables(b9), citrus fruits(b9), beef, chicken’s liver(b12), fish(b12) and eggs(b12).



An element that is involved in over 300 reactions in the body which include protein synthesis. This process is crucial for the development of nails as nails are made up of protein. A withdraw or prevention of protein synthesis process, nails would not be able to form or develop. However, vertical ridges in your nails may be a sign of magnesium deficiency.

Food rich in magnesium

Whole grains, legumes and nuts.



Protein is the building block for our nails as nails are made up of mainly proteins called keratin. It is in fact what gives your nails its strength,  and thus protects it from damage and stress.

Brittle or weaken nails could indicate that there may be a deficiency of protein.

The RDA amount for protein is 0.36 g per pound of body weight per day.

Protein rich food

Legumes, nuts, meats and fish.


Zinc is vital for keeping healthy nails.

It is important for cell division and cell growth which make it important for the health of nails. Nails are consisted of cells that divide and multiple, and zinc covers these processes, making zinc a vital element for the growth and development of nails.

Appearance of white spots on nails could suggest that there may be a deficiency of zinc in the blood.

Zinc rich foods

Beef, fish, eggs, nuts and legumes.


Omega- 3 Fatty Acid

Omega 3 can help to keep your nails moistured, and prevents dry and brittle nails.

It also helps in reducing inflammation in the body and as well in the nails bed, promoting and nourishing cells which in turn promote growth and strength to nails. Dryness and brittles nails can be the results of inadequacy of omega 3 fatty acid.

Omega-3 rich foods

Walnuts, soy, flaxseed chia seeds, eggs and fish.



An adequate intake  of all these vitamin in their rightness prospective amount can aid in the health  and proper development of your nails, rendering strong, vibrant and brittle-free nails.


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