I hope you’ve enjoyed Part 1 about beauty foods for healthy skin and Part 2 about beauty foods for healthy hair. Today, we’ll dive into Part 3: beauty foods for healthy nails.
The best thing about the beauty foods I’ve mentioned is that they benefit more than just one aspect of beauty — they overlap! For instance, nuts and seeds are fantastic for nail growth and also improve skin health because they are rich in zinc, especially seeds, and healthy fats.
You might have heard me say before, “Eat the food you want to look like!” This means choosing foods that are vibrant and full of life, energy, and beauty. The real foods I’ve discussed in parts 1, 2, and now 3, are whole foods brimming with vitamins, minerals, and antioxidants. These nutrients can reduce inflammation and bring numerous benefits.
A fast-food meal of burgers and fries isn’t very appealing in this context. It’s essentially “dead” food — lacking in nutrients. A diet full of such foods might result in soft, brittle nails that break easily. Your nails completely renew themselves every six months — but only if you’re eating plenty of fresh, whole foods.
Now, let’s focus on what this post is all about: beauty foods for healthy nails!
**Nuts and Seeds**
Eating a handful of nuts and seeds every day can do wonders for your beauty routine. They’re excellent sources of minerals like zinc and iron, which are crucial for healthy nails. If you notice white marks on your nails, this might indicate a zinc deficiency, while ridges could suggest a lack of iron. However, I advise against taking zinc or iron supplements unless a natural healthcare professional recommends it. The healthy fats in nuts and seeds also help balance blood sugar, making them an intelligent snack to protect against diabetes. Tired of hummus? Try my Sunny Punchy Sunflower Seed Spread!
**Beans and Lentils**
Rich in protein, beans and lentils support nail growth, as nails are made of keratin, a type of protein. They’re also a great source of biotin, which helps with nail thickness and prevents splitting. Plus, they offer easily digestible plant protein, fiber, and iron. If you experience bloating from beans and lentils, consider sprouting them or cooking them with kombu, a type of seaweed that softens the beans. Have you tried Ma McCarthy’s Baked Beans?
**Fresh Herbs**
Green foods, including fresh herbs and leafy greens, provide beta-carotene and vitamin C. A lack of these nutrients can lead to dry, dull nails and more frequent hangnails. Eating a variety of fresh herbs supplies multiple minerals, and deficiencies can lead to ridges on your nails. I love adding fresh parsley or cilantro to my salads or veggie burgers for a quick nutrient boost.
**Chia Seeds**
Among all the beauty foods I’ve discussed, chia seeds benefit skin, hair, and nails! They’re gluten-free, provide a complete protein source for nail growth, and offer more fiber than bran or flax. Chia seeds are rich in omega-3s, which keep your cuticles moisturized and are great for achieving healthy nails. Sprouted chia is even more digestible and protein-rich. Calcium, also found in chia, helps prevent dry, brittle nails. The easiest way to include chia in your diet is to add some to your smoothie.
**Always remember…**
Variety is key. Even if one food is beneficial for your nails, like when you’re dealing with brittle nails, you shouldn’t eat it every meal. You’ll find many recipes on Joyous Health, and my book “Joyous Health: Eat and Live Well Without dieting” has over 80 delicious and nourishing recipes.
I hope you’ve found the tips I’ve shared beneficial for maintaining healthy skin, hair, and nails. Feel free to comment below—I always love hearing from you!
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Here are some responses to comments and questions:
1. **Reader Comment**: “I definitely need to make those baked beans! I’m iron-deficient and probably missing minerals like zinc and magnesium. I enjoy beans, not sure why I don’t eat them more. Thanks for the recipe!”
2. **Response**: “A nutritious diet does wonders for the body, nails included. I’m glad you found the post helpful!”
3. **Reader Comment**: “I made your sunflower hummus, and it was delicious! I enjoyed trying something different. I also bought some heirloom carrots to go with the hummus. Are these types of carrots GMO?”
4. **Response**: “Hi Mary, glad you enjoyed the hummus! No, heirloom carrots aren’t GMO. However, ‘heirloom’ isn’t regulated, so for non-GMO assurance, look for organic labels.”
5. **Reader Comment**: “Thanks for sharing! My nails split painfully in the nail bed. I’m eating beans twice a day but will add more chia seeds and greens. I tried a supplement, but it made my urine bright yellow, which is concerning. Should I stop?”
6. **Response**: “Sorry to hear about your nails—that sounds painful! Do you consume any animal protein? If not, consider Genuine Health’s collagen, which is excellent for nails. Use code ‘joyous15’ for a 15% discount.”
7. **Reader Comment**: “I’ve always wanted fuller hair. Since menopause, I’ve noticed more thinning. I might be biotin-deficient.”
8. **Response**: “For fuller hair, consider adding protein powder to your diet. Genuine Health offers vegan, organic, and fermented options. Hope this helps!”
Feel free to share more thoughts or questions with us!
