Healthy nails not only look attractive, but they also serve a basic purpose. Nails are made up of a strong protein known as keratin that protects the nerves in your fingertips and toes. The American Academy of Dermatology says the strength, color and texture of your nails say a lot about your overall health and nutrition. If you have problems with weak nails, your body is probably lacking some of the vitamins and minerals it needs. One way you can keep your nails healthy is by getting enough essential nutrients in your diet.
Step 1
Take in sufficient calcium in your diet to ensure healthy nail growth. Calcium is present in varying amounts in most foods, although dairy products and vegetables are main dietary sources. Consuming foods fortified with vitamin D is also needed to increase calcium absorption in the body. Dry and brittle nails are a sign of inadequate calcium in the diet.
Step 2
Get adequate amounts of protein in your diet by eating soy, low-fat dairy products, egg whites, lean red meats, turkey, chicken and coldwater fish. Like your hair and skin, nails are made of protein. Protein deficiency can affect nail growth and cause them to become dry and brittle. Opaque, white bands on the nails may be a sign of protein deficiency.
Step 3
Eat foods rich in iron. Lack of iron causes nails to become brittle and break easily. Signs of iron deficiency include nails that look pale or have vertical or horizontal ridges. Whole grain breads, pastas and cereals are good sources of the mineral. Legumes, meat, egg yolks, and dark green, leafy vegetables also contain iron.
Step 4
Prevent weak nails by eating a healthy diet that includes natural sources of zinc. White spots that appear on the fingernails or toenails could signal a lack of zinc in the diet. Good sources of zinc include seafood, poultry, eggs, nuts, brewer’s yeast and whole grains.
Step 5
Include omega-3 essential fatty acids in your diet. Walnuts and almonds are good sources of this nutrient, which helps keep nails strong and prevents them from splitting. Flaxseed is a food source loaded with protein and fiber, as well as omega-3 fatty acids.
Step 6
Increase dietary intake of foods that contain vitamins A and B if nails become dry, fragile and brittle. Biotin is another B vitamin that helps prevent nails from becoming brittle. Adequate intake of B complex vitamins is required for nail and skin health. Most vegetables, lean red meats and poultry are food sources high in vitamin A. Eggs, meat and dairy products are the main dietary sources of vitamin B12. Liver is one of the best natural sources of biotin. Soybeans, cooked oats, egg yolks, nuts and brewer’s yeast are other sources of biotin.
Member Comments