How to strengthen nails: 10 essential foods

For many women and more and more men, nails are a beauty accessory and an important part of their look. But the nails can tell us much more about the person than her fashion tastes: nails can give us information about our health in general.

Some brittle nails, dull or with white dots indicate that something is happening in the body and probably that there is nutritional deficiencies. However, to solve nail problems, many people rely solely on cosmetic products such as creams, special oils and manicure treatments.

In the face of a nail problem, you have to go to the root and take deeper action. And that can be done without having to spend a lot of money or go to specialists. The easiest and most effective solution is simply change the diet and introduce foods that nourish the nails (and, actually, the whole body).

What foods are good for nails

Here are ten good foods for nails that you can introduce into your diet to improve their appearance, correct underlying problems, and strengthen brittle nails:

Eggs: If we don’t follow a plant-based diet, eggs have many benefits. the eggs are the best remedy against brittle nails, Because they are a source of protein, essential for the growth and maintenance of all our cells, they are rich in biotin and help the body manufacture keratin, the protein that forms nails and makes them stronger.almonds: Introducing a handful of this dry fruit every day ensures that we obtain the Vitamin E, also called the beauty vitamin. This antioxidant protects the body against free radicals and strengthens nails. Similar effects have sunflower seeds and brazil nuts.Swiss chard and other green leafy vegetablessuch as sprouts, spinach, kale or watercress, help against brittle nails, since they contain a good dose of vitamins and minerals such as calcium, iron, vitamin D and antioxidants. Include two handfuls of dark leafy greens in your menu daily.Sweet potato, pumpkin and carrot: They are vegetables rich in provitamin A and other minerals necessary to have shiny nails and take care of the health of the skin and hair in general.nutritional yeast: It is a source of group B vitamins and, above all, biotin. It also contains protein. All this makes it a perfect ally for glowing skin and strong hair and nails. Add a tablespoon to your vegetable purees, sauces, spreads and stewsLentils and other legumes: They are loaded with vitamins and minerals Necessary for strong nails. If you follow a plant-based diet, eat legumes daily to get the protein and nutrients you need. Combine the stews with salads, spreads, vegetable burgers and other recipes.Integral rice: Like other cereals, it is not only good for maintaining stable energy, but also contains biotin, the vitamin that strengthens nails and prevents them from breaking easily. It is also rich in other group B vitamins, zinc, silicon and cysteine, which are important for overall health and beauty. The oatmeal have similar benefits.Bananas: the most popular snack and express breakfast are actually loaded with good-for-nails vitamins. by containing potassium, manganese, biotin, vitamin C, and some vitamin A and Ehelp to have shiny nails.flax oil: The good quality fats They are a must for shiny nails. Flax oil in particular has many benefits and a tablespoon should be included every day, since the fatty acids it contains hydrate nails and skin. Also, include in your diet avocado, nuts and seeds, coconut oil and extra virgin olive oil.Cauliflower: It is very rich in biotin, which helps with the metabolism of the nails and the reproduction of their cells. Include this vegetable a couple of times a week.

Nutritious recipes for healthy and strong nails

In these recipes, foods that are good for the nails are mainly combined to provide the body with the nutrients it needs for proper regeneration.

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1. Chard detox salad

Preparation: 15 minutes

The chards are also rich in salads. Try this complete and nutritious salad for a light meal. It is ideal to make more and take a tupperware to work the next day. In that case, keep the vinaigrette aside and add the apple and avocado just before serving, so it doesn’t brown.

Ingredients (4 servings):

1 bunch chard 1 bunch parsley 2 red apples 1 cup cooked brown rice 1 cup cooked chickpeas 1 avocado 1 handful toasted sunflower seeds

For the vinaigrette:

1 orange 3 tablespoons of tahini 1 tablespoon of flax oil 1 tablespoon of apple cider vinegar 1 teaspoon of maple syrup or a couple of drops of stevia (optional) salt 4-8 tablespoons of water (depending on the density of the tahini)

Preparation:

Prepare the vinaigrette. Open the orange in half and squeeze the juice. In a bowl, mix the juice with the oil, salt, vinegar and a sweetener. Add water as needed until you get a sauce. GuardWash the vegetables and apples. Remove the stem from the chard and parsley. Chop the green leaves. Empty the center of the block. Open the avocado and remove the bone. Cut the apple and avocado into cubes.In a bowl, Mix the brown rice with the chickpeas and the vegetables. Season with salt and pepper and serve with the seeds and the vinaigrette. Stockfood

2. Sweet potato nests with egg

Preparation: 10 minutes – Cooking: 25 minutes

A quick breakfast or dinner and perfect. We can make more quantity for the days in a hurry. In this case, save the nests without the egg and finish cooking before serving.

Ingredients (6 units):

2 medium sweet potatoes2 tablespoons of olive oilhalf a teaspoon of garlic powderhalf a teaspoon of onion powderhalf a teaspoon of salt6 tablespoons of grated Parmesan (can be vegetable)1 handful of spinach6 eggs

Preparation:

Preheat the oven at 200 degrees.Peel and grate the sweet potatoes on the thickest part of grater. You can also use a food processor.In a bowl, Mix the grated sweet potato with the olive oil, salt, garlic, onion and cheese. Grease a baking tray with olive oil. Form 6 nests with the mixture, open a hole in each one to crack the egg later and press well. Take to the oven and bake 15 minutes until it is done and begins to caramelize. Wash and chop the spinach. Remove the nests from the oven and place a tablespoon of spinach on each nest and press.After crack an egg on top from each nest. Be careful not to break the yolk. Sprinkle with salt, take to the oven and bake about 10-12 more minutes until the egg is done to your liking. Serve with a green salad and, if you like, some avocado.

If you don’t have an oven, you can cook the nests in the pan. Simply sauté the grated sweet potatoes in a skillet, make nests and crack the eggs on top. Then cover with a lid and cook until done.

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3. Lentil meatballs with carrot sauce and cashew nuts

Preparation: 30 minutes – Cooking: 40 minutes

For the meatballs:

2 cups cooked lentils 4 tablespoons fine rolled oats 4 tablespoons almond flour 2 tablespoons chopped parsley 2 tablespoons nutritional yeast 2 tablespoons soy sauce 2 tablespoons olive oil 1/2 onion 2 garlic cloves 1/2 teaspoon smoked paprika, cumin

For the tomato and carrot sauce:

1 onion 4 tomatoes 4 carrots 2 garlic cloves 4 tablespoons olive oil 1 teaspoon Italian herbs black pepper salt

Preparation:

Preheat the oven at 200 degrees. Peel the onion, carrot and garlic for the sauce. Cut the tomatoes into pieces. Put the vegetables on a baking sheet, season with salt, herbs, drizzle with oil, mix well and bake for a few 30 minutes until the vegetables are ready. Prepare the meatballs. Peel and chop the onion and garlic. Chop the parsley.In a frying pan Heat the oil, add the onion and garlic and fry until translucent, about 7 minutes. Add the spices and give it a few turns in the pan.Put the lentils in a bowl and mash well with a fork. You can also chop them a few times with a food processor. Add the onion, rolled oats, almond flour, parsley, nutritional yeast, and soy sauce. Mix well until a compact mass is left. With the help of your wet hands, form meatballs. Place the meatballs on a baking tray, spray with a little oil and place in the oven along with the vegetables.Bake 20-25 minutes until they start to brown.To finish the dressing, when you take it out of the oven, grind it until you get a smooth sauce. Check the taste and add more water if necessary. Serve the meatballs with the sauce.