Your nails can be one of the greatest indicators of your health. Poor nutritional value in your diet can lead to brittle, cracking, slow-growing or yellowed nails. If you notice that your nails appear less healthy, it may be time to consider making improvements to your diet that can in turn better your nails' appearance, according to the Mayo Clinic.
Biotin
Biotin--a B-complex vitamin--can help to increase nail thickness in those with brittle nails, according to Life Extension. Taking a daily 2.5 mg supplement of this nutrient for three to six months can strengthen the nails, reducing splitting and breakage, according to the Mayo Clinic.
Protein
One of the building blocks of healthy fingernails is protein. The nails are made of keratin, which is a form of hardened protein that gives the nails their strength. If your nails are cracking or breaking, consuming more protein can help you to strengthen your nails, according to CareFair.com. Meat-based sources of protein include chicken, turkey, tuna and red meat, while vegetarian sources include legumes, beans and nuts, according to BeautyDen.com.
Zinc
Although a trace mineral found in your body, zinc is necessary for healthy fingernail development. Signs your body may not have enough zinc include frequent hangnails, hardness and inflamed cuticles, according to Life Extension. Dietary sources of zinc include milk, fortified cereals and hard-boiled eggs, according to CareFair.com.
Iron
Lack of this mineral can result in nails that have vertical ridges, according to CareFair.com. Anemia, a condition that affects 20 percent of women and 50 percent of pregnant women, can cause brittle nails, according to Life Extension. If you are unsure if you have an iron deficiency, a blood test can help you determine your iron levels. You can add a number of healthy foods to your diet to boost your iron intake. These include wheat germ, roasted pumpkin seeds, whole grains, leafy green vegetables, liver and prunes. However, you should consult your physician before taking an iron supplement, because supplementation can reduce the presence of other vitamins in the body.
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