Adults should ensure a daily consumption of at least 30 micrograms of this vitamin to strengthen nail health.
The nails They need special care to prevent weaknesses and breaks. The deficiency of certain vitamins can also make the nails they become brittle. Keep a diet balanced and pay attention to the health In general, they are important practices to strengthen nails and keep them healthy.
What is the vitamin that is missing if the nail breaks?
If the nails tend to break, it means we have low levels of biotin (vitamin B7, B8 or H). It is present in various foodit’s a nutrient crucial for converting carbohydrates, fats and proteins into energy, according to United States National Institutes of Health.
Additionally, it stimulates the growth of nails and can increase its thickness by up to 25 percent. Keep a diet Balanced and rich in biotin is essential to strengthen them and improve their health.
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How much biotin should you consume?
The Adults must ensure a daily consumption of at least 30 micrograms of biotin. The deficiency of this nutrient can manifest itself not only with weak nailsbut also with symptoms such as hair loss, rashes, dermatitis, fatigue, conjunctivitis, depression, neuronal problems, loss of muscle tone, delayed development or abnormal fat distribution in the face.
Foods with high levels of biotin
The German pharmaceutical experts Bayer They point out what are the food richer in this vitamin:
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Meats: Pork and organ meats, such as kidneys or liver (especially beef), are good sources of biotin.
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Fish: Salmon are fish that offer a significant contribution of vitamin B7.
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Eggs: Egg yolk is rich in biotin. It is recommended to consume it alone, since the egg white contains avidin, a compound that can interfere with the absorption of the vitamin.
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Dairy: Milk and cheddar cheese are important sources of vitamin B7.
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Vegetables: Green leafy vegetables, such as spinach, broccoli, and cauliflower, are rich in biotin. It is advisable to consume them raw or lightly cooked to preserve their nutrients.
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Vegetables: Peas, soybeans, carrots, beans and tomatoes are vegetables that contain biotin.
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Fruit: Avocado, bananas, raspberries and strawberries are fruits that contribute to the daily intake of biotin.
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Nuts: Walnuts, pistachios, almonds and peanuts are good for obtaining biotin
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The other vitamins that strengthen nails
Although it is important to have a good amount of biotinit is necessary to have a feeding that the others contribute vitamins to strengthen nails and body:
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Vitamin A: Essential for cell renewal and the health of skin, nails and tissues. It is found in foods such as carrots, sweet potatoes, spinach, eggs, and dairy products.
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Vitamin C: Promotes the production of collagen, necessary for nail growth. Present in citrus fruits, strawberries, peppers and green leafy vegetables.
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Vitamin D: Helps in the absorption of calcium and strengthens nails. In addition to obtaining it through sun exposure, it is found in fatty fish and dairy products.
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Vitamin E: Contributes to hydration and prevents dryness of nails. Walnuts, almonds and vegetable oils are good sources.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
