Foods That Help Strengthen Nails After 40
From the age of 40, many people begin to notice changes in the appearance and resistance of their nails. They become more fragile, break easily, flake or grow more slowly. These changes do not happen by chance: they are related to natural aging, the decrease of certain nutrients, hormonal changes and, in some cases, unbalanced eating habits.
The good news is that diet plays a key role in nail health. Including certain foods on a regular basis can help strengthen them from the inside, improve their growth and restore a healthier and more resistant appearance.
Why Nails Weaken With Age
Over time, the body produces less keratin, the main protein that makes up nails. In addition, the absorption of vitamins and minerals may become less efficient. Added to this are factors such as stress, frequent use of chemicals, dehydration, and some common nutritional deficiencies after the age of 40.
Therefore, beyond external care, it is essential to pay attention to what is consumed on a daily basis.
Quality proteins: the basis of strong nails
Nails are largely made up of proteins. If the diet is poor in this nutrient, the nails tend to weaken.
Recommended foods:
- Eggs
- Fish
- Lean meats
- Legumes such as lentils and chickpeas
- Natural yogurt and fresh cheeses
Consuming good quality protein helps your nails grow firmer and less brittle.
Biotin: an essential ally
Biotin, also known as vitamin B7, is one of the most important vitamins for nail health. Its deficiency is associated with fragile nails with a tendency to break.
Foods rich in biotin:
- Egg
- Nuts
- Seeds
- Banana
- Oatmeal
Incorporating these foods on a regular basis can significantly improve the strength and thickness of your nails.
Iron: key to avoiding weak and pale nails
Iron deficiency is a common cause of brittle or dull-looking nails. After the age of 40, this deficit can appear more easily, especially in women.
Natural sources of iron:
- Lean red meats
- Spinach
- Swiss chard
- Lentils
- Chickpeas
Combinar estos alimentos con fuentes de vitamina C ayuda a mejorar la absorción del hierro.
Zinc: crecimiento y reparación
Zinc is involved in tissue formation and cell regeneration. When missing, nails may have white spots, grow slowly, or break easily.
Foods that provide zinc:
- Pumpkin seeds
- Nuts
- Meats
- Seafood
- Legumes
An adequate supply of zinc promotes stronger and healthier nails.
Healthy fatty acids: hydration from within
Dry, brittle nails can also result from a diet low in healthy fats. Fatty acids help maintain the hydration and flexibility of the nails.
Recommended sources:
- Fatty fish such as salmon and sardines
- Avocado
- Olive oil
- Chia and flax seeds
These foods contribute to shinier nails that are less likely to split.
Antioxidant vitamins: protection and health
Vitamins A, C and E protect nails from daily damage and promote their regeneration.
Where to find them:
- Vitamin A: carrot, pumpkin, sweet potato
- Vitamin C: citrus fruits, kiwi, strawberry, pepper
- Vitamin E: nuts, seeds, vegetable oils
Regular consumption helps to maintain more resistant and better-looking nails.
The importance of hydration
Drinking enough water is just as important as choosing food wisely. Dehydration is quickly reflected in the nails, which become dry and brittle. Maintaining good daily hydration promotes more flexible and healthy nails.
A Comprehensive Approach to Strong Nails After 40
Strengthening your nails after the age of 40 does not depend on a single food, but on a balanced and constant diet. Incorporating protein, vitamins, minerals, and healthy fats, along with good hydration, can make a big difference in your appearance and stamina.
If despite improving the diet the nails are still very weak, it is advisable to consult a health professional to rule out nutritional deficiencies or underlying problems.
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