What health care products to eat to supplement nail nutrition and the changes of the five internal organs of the human body will be reflected on the nails accordingly. Therefore, if you want to have a strong body, it is also very important to maintain your nails. Eating some health care products is good for nails. What health care products should I take to repair my nails?
What health care products do you eat to supplement nail nutrition? 1 take 2 1 gemvita, and take multivitamins.
Are vitamins necessary for healthy nails?
1, iron
Nail fracture is a sign of iron deficiency.
You can buy some chelated iron supplements or eat more nuts, lean meat and green leafy vegetables. These foods all contain vitamins necessary for nail health.
2. Zinc
If there are more and more white spots on nails, slow growth of nails and inflammation of cuticle, these signs indicate that you need to take a proper amount of zinc in your diet.
If you don't want to eat health products supplemented with zinc, you can also choose some foods rich in zinc, such as dark chocolate, peanuts and turkey.
3. Vitamin B- 12
Too dry or too dark nails mean that you are not getting enough vitamins.
At this time, vitamin B 12 needs to be supplemented. You can take vitamin B 12 capsules, and you can also supplement them with foods such as cheese, eggs and crab meat.
Believe me, if you take enough of the above vitamins and minerals, your nails and skin health will be greatly improved.
At the same time, drinking plenty of water and keeping your hands moist will promote nail growth.
After learning about nail vitamins, you can do your own diet therapy.
Next time you make an appointment with your manicurist, you won't feel uneasy. Maybe you want to show off your healthy shiny nails!
What health care products do you eat to supplement nail nutrition? Vitamin A, vitamin B, vitamin C and vitamin E need to be supplemented properly for nail deficiency. Common foods and fruits that can help supplement these vitamins mainly include egg yolk, milk, banana, carrot, pumpkin, rice, mung bean, pig liver, fresh jujube, lemon, spinach, potato, bitter gourd, nut, kiwi fruit, strawberry, tomato, pepper, orange, peanut, rape and cabbage. In addition to properly supplementing the above vitamins, it is also necessary to pay attention to supplementing trace elements such as iron, calcium and potassium.
The best vitamins in nails are vitamins B2, B6, B 12, pantothenic acid and folic acid. These vitamins are also called riboflavin, pyridoxine, cobalamin, vitamin B3 and folic acid respectively. It should be remembered that the best vitamin for nails or other parts of the body is only part of good nutrition, and it needs enough all nutrients.
Riboflavin is necessary for the normal growth, maintenance and repair of all human tissues (including nails). It is one of the B vitamins and is rich in grains. Other foods rich in riboflavin and other vitamins include green leafy vegetables, such as kale, radish, mustard, nuts and so on. People with slow nail growth may lack riboflavin.
Pyridoxine plays an important role in the metabolism of protein. Metabolism refers to the process in which a substance is processed in the body. If there is an abnormality that affects protein's metabolism, it will affect the health of nails, making them stunted, fragile, weak and yellow in color. This nutrition also exists in all heirloom grains, seeds, yellow corn, nuts, bananas and green vegetables. One advantage of eating green leafy vegetables and ancestral grains is that all these vitamins are taken in one meal.
All parts of the body, including nails, are made up of some kind of cells. Cobalamin or vitamin B 12 is essential for the normal function of all human cells. It is also necessary for normal growth, that is, cell reproduction. When nail problems occur, especially vegetarians, the possibility of vitamin B 12 deficiency should be considered. This nutrient exists only in animal products, foods fortified with cobalamin and foods used as nutritional supplements.
Some vitamins used for nails may not be included in nutritional supplements for healthy nails. Pantothenic acid, such as pyridoxine, is necessary for protein metabolism and fat metabolism. Like cobalamin and riboflavin, folic acid must be in sufficient quantity to grow normally. All these nail vitamins are rich in organically grown ancestral grains, vegetables and fruits.
What health care products do you eat to supplement nail nutrition? 3.7 kinds of nutrients for strengthening nails.
1, biotin
Biotin is a B-complex vitamin, also known as vitamin B7, coenzyme R and vitamin H. It promotes the healthy growth of cells and helps protein to build amino acid metabolism, which is very important for nail growth. Biotin-rich foods and supplements may help strengthen your fragile nails. Some small studies support the use of biotin supplements. A study of 35 patients with brittle nail found that 2 or 5 milligrams of biotin a day for 6 weeks to 7 months can improve the symptoms of 63% participants. (2) This vitamin deficiency is rare. Although there is no recommended dietary allowance (RDA) for biotin, it is suggested that the appropriate intake (AI) for adults is 30 micrograms per day. Biotin is most concentrated in organs such as liver, but it also exists in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.
2. Other B vitamins
Other B vitamins are also important for nail health. Vitamin B 12 plays a role in iron absorption and the development of red blood cells. Both iron and B 12 are necessary to keep nails strong and healthy. Lack of vitamin B 12 will lead to complete blue nails with wavy longitudinal dark stripes and brown pigmentation. Similarly, folic acid or vitamin B9 is very important for the growth and health of nails by promoting the formation of red blood cells and the development of new cells. Insufficient folic acid can lead to changes in the pigment in nails, making nails hard and fragile. In order to prevent defects, adults need 2 or 4 micrograms of vitamin B 12 and 400 micrograms of folic acid every day, although the demand of pregnant women is increasing. Dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocados can all be found. On the other hand, B 12 mainly exists in animal foods, such as meat, poultry, fish, eggs, dairy products, etc., but it can be strengthened in other foods and beverages.
Step 3 iron
Iron forms the center of red blood cells, bringing oxygen to your organs and every cell in your body-including your nails. Without iron, oxygen can't be completely delivered to your cells. Because healthy nails need oxygen, iron deficiency or anemia can lead to vertical uplift of nails or nails may be sunken or spoon-shaped. The ironing time varies with age and gender. The recommended dose for men is 8 mg per day, and the recommended dose for women aged 9-50 is 18 mg per day. When women reach the age of 50 or after menopause, their demand for iron is reduced to 8 mg per day. Your body absorbs iron from animal foods, such as beef, chicken, fish and eggs, which is better than plant foods such as darkness. Green leafy vegetables, peanuts, seeds, beans and other fortified foods. However, eating foods rich in vitamin C and vegetable iron food sources can improve absorption. For example, eating oranges and strawberries and eating spinach salad with beans and seeds can improve your iron absorption.
4. Magnesium
Magnesium is a mineral, which participates in more than 300 reactions in the body, including protein synthesis, and is necessary for nail growth (10). Vertical lines on nails may be a sign of magnesium deficiency. Although this mineral exists all over the world, the World Health Organization (WHO) reports that less than 60% of the American population has taken the recommended amount (1 1). The RDA of male and female were 400-420mg and 310-320mg respectively (9). Whole grains, especially whole wheat, are rich sources of magnesium. Dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame and black beans are also good sources.
5. protein
Nails are mainly composed of protein, and protein is a fibrous structure called keratin. This is why nails are endowed with strength and elasticity. It can also protect your nails from damage or stress. Interestingly, the keratin you see is actually dead. Nails are formed by dead cells. When new cells are pushed up from below, your body will fall off. Adequate intake of protein through diet is very important to promote the production of keratin, resulting in strong nails, while insufficient intake of protein may lead to fragile nails. Protein's RDA is 0.36 g/lb (0.8 g/kg) body weight per day. For a person of 150 lb (68kg), this is equivalent to taking about 55g of protein every day. However, the acceptable macro nutrient distribution range (AMDR) allows protein to account for 35% of your total daily calories, which is significantly higher than RDA. Protein can be found in animal foods, such as meat, poultry, fish and eggs. Dairy products, as well as plant foods, such as soybeans, beans, beans, lentils, nuts, seeds and whole grains.
6.ω-3 fatty acids
Omega-3 fatty acids help to lubricate and moisturize nails and make them shiny. These fatty acids can also reduce the inflammation of nail bed, thus nourishing and promoting the health of cells that produce nail plates. Lack of omega-3 fatty acids can lead to dry and fragile nails. Omega-3 fatty acids have no RDA, but the AI of men and women are 1, 6g, 1, 1g respectively. AMDR says that up to 1 and 6% of the total calories can come from omega -3 fatty acids. Fish, such as salmon, trout, mackerel, tuna and sardines rank first in the omega -3 fatty acid salt chart, but they can also be found in walnuts, soybeans, eggs, Zheng Da seeds, flaxseed and fish and flaxseed oil.
7. vitamin c
Vitamin C is essential to the production of collagen, which is a protein that endows many tissues with shape, strength and integrity, and is the cornerstone of nails, hair and teeth. Lack of vitamin C can lead to brittle nails and slow nail growth. Vitamin C is an essential nutrient and cannot be produced by your body. Men need 90 milligrams a day, and women need 75 milligrams. Although citrus fruits such as oranges, strawberries and kiwis are considered as the best sources of vitamin C, the contents of green peppers, green vegetables and tomatoes in this nutrient are very high. All right. In fact, the vitamin C content of red pepper is more than twice that of orange.