Every cell in your body needs nutrients to stay healthy, and the cells that make up your fingernails are no different. Eating a balanced diet that includes plenty of protein and vitamins such as B-complex, C, A, E and D can help you achieve your goal of having beautiful, strong nails. Minerals such as calcium, zinc, sulphur, iodine and iron are also critical to nail health. Drinking plenty of water is important for all cells and cycles throughout the body. If you are consuming all these nutrients in abundance and still suffer from unhealthy nails, discuss this problem with your doctor, as there are certain illnesses that can cause problems with nutrient absorption and utilization.
Protein
Your nails are made up of a protein called keratin, which is also abundant in your skin and hair. So eating for healthy nails will positively affect your whole appearance from head to toe.
If you are seeing white bands on your nails, increasing your protein intake might be beneficial. Good sources of dietary protein include organic eggs, salmon, and organic lean chicken and turkey. For vegetarians, good choices include quinoa, tofu, brewer's yeast, algae, nuts and nut butters in moderation.
It might surprise you to know that vegetables and fruits are important in terms of protein, not because they contain large quantities of protein in and of themselves, but because they contain essential amino acids, which are the building blocks your body uses to make protein. You may even choose to add a protein powder to your smoothies.
Vitamins
Vitamin A deficiency can lead to problems with absorbing and processing protein efficiently. Foods abundant in this vitamin include liver, eggs, red, yellow and orange fruits and vegetables, and many dark green, leafy vegetables.
Lack of vitamin C can cause hangnails. Foods rich in Vitamin C include broccoli, red bell pepper, papaya, and Brussels sprouts.
Fragile nails, with horizontal and vertical ridges can indicate a deficiency of vitamins A and the B vitamins. Foods high in B vitamins include carrots or carrot juice, canned pumpkin, dark leafy greens, lentils and beans, asparagus and sweet potatoes.
If you are low in vitamin D, calcium cannot be utilized as efficiently. One important note is that Vitamin D does not occur in sufficient amounts in the foods we eat to meet your body's need for it. If you do not live in an area where you receive adequate daily sunlight, this may be the one nutrient you might want to consider taking as a supplement. Vitamin D3 can be purchased as a tasteless liquid and you need only add a couple of drops to your water each day.
Minerals
Weak nails may indicate that the body is low in silicon, zinc, iron, copper, iodine or selenium.
A white moon shape where the nail meets the cuticle can indicate a lack of iron and/or zinc. According to the American Dietetic Association, foods naturally rich in these minerals include pumpkin seeds,whole grains, dark green vegetables, dried beans like kidney, black and lentils, and meat, especially organ meats such as kidney and liver.
Some foods such as cereals are enriched with extra vitamins and minerals. The exception is iodine, which is found primarily in saltwater fish and foods grown in coastal areas. Table salt often has iodine added.
Vitamin D works in tandem with calcium, which is necessary for healthy and strong nails. Low intake of calcium or vitamin D can lead to brittle and dry nails.
Your nails contain sulphur, so sulphur containing foods such as broccoli, Brussels sprouts, cabbage, and onions can help fortify the nails.
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