Are your nails not shiny? Do you feel they are breaking or cracking all the time? Nails are the reflection of your body’s health. Maybe what you need is a nutrient boost.


  1. PROTEIN: It is the building material for nails structure, made of Keratin, being responsible for its growth. Lack of protein can be the reason for hang-nails on the edges, as well as low intake of VITAMIN C (citrus fruit, strawberries and peppers). Good sources of protein are lean meat (chicken, turkey, and beef), fish, eggs, cottage cheese and yogurt. Or plant based ones coming from beans and pulses such as soya, lentils, chickpeas or mung beans. Also from chia seeds and hemp seeds.
  2. ZINC: If you have white spots or deep groove lines from side to side this is a nutrient you may want to boost. If you have a plan for a dinner out choose sea food or oysters from the menu if you can. They are the most zinc rich foods in the world. Otherwise for your daily basis and more affordable meal plans eat more pumpkin seeds, brown rice and dark green vegetables. For meat eaters beef liver and pork are also good sources.
  3. ESSENTIAL FATTY ACIDS: Founded in walnuts, salmon, mackerel, sardines, hearing and anchovies. Also in flax seeds when are grounded or in its oil form. They are the key for your dry nails, been beneficial for dry skin and hair as well.
  4. BIOTIN: For brittle and fragile nails, increasing thickness of fingernails and toenails. It is founded in peanuts, almonds, tomatoes, sweet potatoes and egg yolks.
  5. IRON: The lack of this mineral can be the reason for brown-greyish or pale nails, also spoon shaped, and longitudinal ridges. If yours are any of these do not be worried. Iron is a very important mineral founded in lean meat and liver but also in lentils, parsley, apricot and spinaches.

What are your nail care tips?

For more information, please get in touch with Leandra Cardozo at Fuel PR (Leandra@fuelrefuel.com).