When we talk about beautiful, strong, and healthy nails, we often forget that the key to this lies in our diet and care. Nails are not just an aesthetic addition, but also reflect our general health. If they are brittle, break easily, or grow slowly, this can be a sign that something is missing in our body. So how to speed up nail growth and keep them strong? Let's look at proven tips backed by numerous studies.
Right diet for healthy nails

1. Proteins are crucial: Nails are mainly made of keratin - a type of protein that gives nails strength. If we don't consume enough proteins, it affects slower growth and brittleness of nails. Experts recommend at least 1.2 g of protein per kilogram of body weight daily. Excellent sources include chicken, fish, eggs, legumes, and nuts.
   
2. Biotin - the vitamin for beautiful nails: Biotin is a vitamin from the B group, also known as vitamin B7, which helps strengthen nails. A study published in the Journal of the American Academy of Dermatology showed that 63% of participants who took 2.5 mg of biotin daily saw improvement in nail strength after a few months.
   
3. Minerals that nails love:
   
   • Iron: Iron deficiency often leads to brittle and breakable nails. A good indicator is the appearance of white spots. Red meat, spinach, and lentils are excellent sources.
     
   • Zinc: It helps cell renewal and accelerates nail growth. It can be found in pumpkin seeds, meat, and seafood.
     
   • Selenium: This powerful antioxidant protects nails from damage. Brazil nuts are an excellent source of selenium.
     
   • Calcium for strength: Although we often associate calcium with bone health, it also plays an important role in nail health. Dairy products, broccoli, and almonds are rich in this mineral.

Proper nail care

1. Moisturizing is essential: Dry nails tend to break and split faster. Regular use of moisturizing cream, especially after hand washing, prevents dehydration.
   
2. Protection from water: Prolonged contact with water can weaken nails. Use rubber gloves during household chores.
   
3. Cuticle massage: Herbal oils, such as almond or jojoba oil, nourish and strengthen nails. Gentle massage improves circulation and promotes faster growth.
   
4. Avoiding harsh nail polish removers: Acetone dries out and weakens nails. Opt for acetone-free removers instead.
   
5. Proper filing: Nails grow faster if filed correctly - always in one direction to prevent splitting.

Additional tips for faster growth

1. Ample water intake: Dehydration affects nail dryness and brittleness. It is recommended to drink at least 2 liters of water daily.
   
2. Omega-3 fatty acids: Found in salmon, flaxseed, and walnuts. They help maintain nail elasticity and moisture.
   
3. Regular care: A manicure at least once every two weeks removes dead skin and allows nails to breathe.
   
4. Dietary supplements: If your diet is not diverse enough, dietary supplements containing biotin, zinc, and collagen can help.

By following these tips, your nails will quickly become stronger, more beautiful, and healthier. Take care of the right diet, regular care, and sufficient hydration, and avoid harmful habits. Your nails will thank you!