5 Foods for Strong, Healthy Nails

Healthy hair and nails aren’t just a matter of appearance; they also reflect proper keratin synthesis.  Healthy nails can be recognised by their smooth, even texture, free from prominent ridges, breaks, stains or splitting. They grow at a steady rate, feel firm to the touch and do not crack easily. Similarly, healthy hair is shiny, supple, strong and uniform along its entire length. It does not have split ends, and it is not dry or dull.

Nail health

Keratin, the main protein in the nail, occurs at various levels in its structure but is mainly concentrated in the nail plate, the visible part of the nail. This plate is made up of overlapping layers of compact keratin produced by the nail matrix, located at the root of the nail beneath the skin. It is this matrix that produces keratin cells: as they multiply, they are gradually pushed forwards, harden, and form the nail as we see it.

When nails are healthy, this keratinisation process proceeds smoothly, ensuring steady growth, a smooth surface and good strength. However, nutritional deficiencies or repeated damage can alter this structure and affect the appearance and strength of the nails.

Hair health

Hair, too, is mainly made up of keratin, distributed across its three layers: the cuticle, the cortex and the medulla.

The cuticle, the outermost layer, is made up of small, overlapping scales of dead keratin. It acts as a protective barrier for the hair. If these scales are properly aligned and firmly bonded, their surface is smooth, allowing the hair to reflect light and thus appear shiny. Conversely, if the cuticle is damaged (for example, due to overly vigorous brushing, heat, or harsh products), the scales lift or break, giving the hair a dull, dry, or rough appearance.

The cortex, located just beneath the cuticle, is the central and most substantial layer of the hair. It accounts for around 80 percent of the hair’s mass and contains up to 90 percent keratin, organised into compact layers held together by an intercellular cement rich in lipids and proteins. It is this area that gives the hair its strength, elasticity and resilience. It is also in the cortex that the melanin pigments are found, which are responsible for the natural colour of our hair.

Healthy hair therefore has a cortex rich in keratin and protected by an intact cuticle. When it is well-hydrated, nourished, and the structure of the cuticle scales is preserved, the hair remains strong, shiny, and soft to the touch.

Keratin is a protein composed of 18 amino acids, synthesised by keratinocytes. Keratinocytes are specialised cells found in the epidermis and hair follicles. During keratin synthesis, they activate the genes that code for these proteins. Keratin proteins are thus formed from a sequence of amino acids. These consist mainly of cysteine. The keratin fibres are then assembled into a strong yet flexible structure, reinforced by disulphide bonds. This synthesis also requires various enzymatic cofactors and micronutrients (zinc, iron, B vitamins, etc.), which are essential for cell division and the translation of proteins.

Hair Complex – 60 capsules

For thicker, fuller and shinier hair, discover our Hair Complex dietary supplement. Formulated with the active ingredient Beaulixir®, which has been clinically proven to reduce hair loss and improve the appearance of the hair. It contains oily extracts of saw palmetto, borage, linseed, wheat and rye, as well as pine bark phytosterols, which work in synergy with zinc and natural biotin (vitamin B8) to strengthen the hair fibre.

Keratin – 60 capsules – Dietary supplement

Strong, radiant hair guaranteed with our innovative Keratin supplement, containing the patented Cynatine HNS®, clinically proven to strengthen every hair fibre, improve the quality of your skin and strengthen your nails. Treat your beauty routine to the effectiveness of cutting-edge hydrolysed keratin, maximising the absorption of essential nutrients for visible, long-lasting results.

Enriched brewer’s yeast, 120 capsules – Dietary supplement

This dietary supplement, made from brewer’s yeast, yeast enriched with B vitamins and selenite yeast, is ideal for supplementation: taking two capsules a day is enough to meet the recommended daily intake of B vitamins and selenium. These nutrients are important for maintaining the health of the nails and skin, and combining them with brewer’s yeast helps optimise their absorption by the body. 

A good diet plays an important role in nail health. A balanced diet is essential, as it provides the nutrients needed for strong, healthy nails. Protein, for example, promotes nail growth and strength, while vitamins such as biotin help prevent brittleness and breakage.

Minerals such as zinc and iron also support nail health by promoting growth and appearance. Therefore, eat a varied diet, including foods such as eggs, green vegetables, oily fish, and dried fruit, to maintain strong, healthy nails.

1. Eggs: Eggs are rich in biotin, a vitamin essential for nail health. They also contain protein, which promotes nail and hair growth.

2. Leafy green vegetables: Leafy green vegetables such as spinach and kale are rich in vitamins and minerals, such as vitamin E, vitamin C, and iron, which are necessary for healthy nails. They help to strengthen them and prevent them from breaking.

3. Oily fish: Oily fish such as salmon, tuna and sardines are rich in omega-3 fatty acids. These fatty acids help to moisturise the nails and prevent them from becoming dry and brittle.

4. Linseeds: Linseeds are rich in omega-3 fatty acids and antioxidants. They help to strengthen nails and improve their overall appearance.

5. Walnuts: Walnuts are an excellent source of biotin, vitamin E, and zinc, all of which are beneficial for nail health. They help prevent brittle nails and breakage.

Poor nail or hair condition can also result from an underlying medical condition. If, after changing your skincare routine, adjusting your diet, and taking dietary supplements, you still don’t notice any changes, consider consulting a healthcare professional.

To achieve or maintain strong, resilient nails, it’s essential to be mindful of nutritional deficiencies, which are often the cause of brittle, soft, ridged or splitting nails. Deficiencies in zinc, iron, biotin (vitamin B8), and vitamin B12, can directly affect the quality of the keratin produced by the nail matrix.