Nutrition is an important factor in the condition of your nails. Fingernails that are weak, brittle, splitting, or peeling can be cause by deficiencies in a number of vitamins and minerals. While heredity does play a role in nail health, eating a well balanced diet that includes vitamins that promote nails can make a real difference their appearance, strength, and rate of growth.
Vitamin A
Vitamin A is a fat soluble vitamin that plays an important role in the growth and maintenance of healthy nails, skin, and hair. Thin, brittle, or peeling nails can be a sign of vitamin A deficiency. Foods rich in vitamin A include sweet potatoes, carrots, mangoes, turnip greens, spinach, papaya, cantaloupe, eggs and dairy products.
B Complex Vitamins
The B complex vitamins are necessary for healthy nail growth. B12 deficiency can cause nails to curve and become discolored, as well as making them thin an brittle, breaking easily. Folic acid deficiency can contribute to hangnails, which can be painful and unsightly. Since biotin helps to regenerate cells as well as playing a crucial role in the metabolism of fats, carbohydrates and proteins, deficiency can show itself in weak, slow growing nails. The B complex vitamins can be found in foods that include meats, poultry, shellfish, dairy products, whole grains, beans, nuts and leafy green vegetables.
Vitamin C
Vitamin C is essential in the production of skin oil and helps to enhance blood circulation. Those who are deficient in vitamin C may have dry, fragile nails or frequent hangnails. Vitamin C rich foods include citrus fruits and juices, Kiwi, strawberries, tomatoes, sweet red peppers and broccoli.
Iron
Iron is necessary to many essential functions of the body, so it is no surprise that a deficiency in this mineral can be the source of nail troubles. Low iron levels can cause vertical ridges in nails, as well as making them pale and fragile. Nails can take on a malformed spoon like shape with iron deficiency as well. Foods rich in iron include liver, lean red meats, poultry, seafood, beans, green leafy vegetables, broccoli, brussel sprouts and molasses.
Zinc
Zinc is a mineral that aids in nail, skin, and hair health, as well as supporting the immune system. Zinc deficiency can show itself in the nails, producing while spots and pale nail beds. Among the many dietary sources of zinc are oysters, crab, beef, pork, poultry, dairy products, nuts and beans.
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