Trimming your nails may not be enough if you wish to have strong, long, and healthy nails. It is also important to supplement your body with essential nutrients to maintain nail care. One of the most important nutrients that can shape how your nail forms is omega-3 fatty acids. These healthy fats not only promote glossy, hydrated nails but also prevent brittleness and other common nail issues.
Omega-3 fatty acids are not produced by your body and need to be added through diet. According to the Journal of Young Pharmacists, omega-3 fatty acids have various health benefits, such as maintaining heart, brain, eye, skin, hair, and nail health. This nutrient can also reduce inflammation, manage weight, and support infant development during pregnancy. They are available in three forms, including:
- ALA (Alpha-linolenic acid)
- EPA (Eicosapentaenoic acid)
- DHA (Docosahexaenoic acid)
Benefits of Omega-3 Fatty Acids For Nails
Helps In Strengthening
Omega-3 fatty acids can help in keratin production. These fats improve blood circulation to the nail matrix, delivering essential nutrients that aid keratin production. Keratin is a protein that forms nails, which can help in leading stronger and healthier nails. This results in stronger nails that are less prone to splitting or breaking.
Hydration
Omega-3s can help your nails stay hydrated and thus avoid splitting, peeling, or dry nails. This nutrient can help maintain nail hydration by supporting the natural lipid barrier of the nail bed. It reduces dryness and brittleness, ensuring your nails remain flexible and resilient. If you have dry nails, try massaging them with fish oil before bedtime.
Also Read: Naturally Strong Nails: Learn The Role Of Antioxidants In Repair And Growth
Nail Growth
If you wish to have longer nails, make sure to add omega-3s to your diet. They promote blood circulation, maintain healthy cell membranes, and help your nails receive more nutrients. This enhanced circulation stimulates nail growth, helping you achieve longer and healthier nails over time.
Reducing Inflammation
Inflammation in the nail bed can lead to conditions like nail psoriasis or infections that weaken the nails. The anti-inflammatory properties of omega-3s can help reduce swelling and irritation, creating a healthier environment for nail growth.
Also Read: What Is Yellow Nail Syndrome, The Deadly Condition That Causes Breathlessness
Tips To Add Omega-3 Fatty Acids To Your Diet
Here are some foods that contain omega-3s that can help in promoting nail health:
- Fatty Fish: Salmon, mackerel, tuna, sardines, and trout are some examples. You can also consume fish oil.
- Plant-based options: For vegetarians, some sources are algae oil, chia seeds, flaxseeds, and walnuts.
- Supplements: You can ask your doctor to provide omega-3 supplements if you are diagnosed with a deficiency. Fish oil, krill oil, and algae-based omega-3 supplements are some effective alternatives.
Things You Should Not Miss
Adding omega-3s to your diet is essential, however, you should follow certain measures to amplify its benefits:
- Drink water: You should maintain your hydration levels to keep your skin and nails hydrated.
- Moisturise your nails: Apply hand cream or cuticle oil to keep your nails soft and smooth.
- Avoid Harsh Chemicals: Nail polish removers, cleaning agents, and dues can weaken your nails. Hence, keep your nails away from them. Limit the use of nail polish removers to once a week.
- Maintain a Balanced Diet: Include biotin, zinc, and iron-rich foods to support overall nail health.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]