The outward appearance of your nails can actually be a reflection of the health of your body on the inside. According to the American Academy of Dermatology, the rate of growth for fingernails is two to three millimeters a month and toenails is one millimeter a month. Nutrient deficiencies can affect nail growth, as well as leave nails brittle, dry, discolored, split and broken. Fortunately, this can usually be corrected by taking several vitamins and minerals to improve the appearance of nails and promote nail growth.
Iron
Signs of iron deficiency include nails that are pale in color, brittle, thin, curved (clubbing) or flattened in shape, ridged, split or broken. Good sources of iron include beef, poultry, fish, clams, shrimp, crab, liver, beans, lentils, spinach, raisins and whole wheat bread.
Zinc
Low levels of zinc can cause nails to be brittle, crescent shaped and have white spots or white lines. Foods rich in zinc include beef, pork, chicken, flounder, oysters, crab, lobster, baked beans, chickpeas, kidney beans, peas, almonds, cashews, oatmeal, cheese, milk and yogurt.
Fatty Acids
Nails that flake and split could be a sign that the body needs more of a type of omega 6 fatty acid known as linoleic acid. LA is found in meat and vegetable oils. Bacterial and fungal infections of the nail may indicate an alpha linolenic acid deficiency, an omega 3 fatty acid. Good sources of ALA include cod, salmon, bass, vegetable oils, nuts, seeds and broccoli.
Vitamins
A deficiency of vitamin A can lead to nails that break and split. Foods rich in vitamin A include liver, cheese, milk, carrots, spinach, apricots, mangos, peaches, tomatoes and oatmeal. Low levels of vitamin B12 may manifest as flattened, thinned nails as well as discoloration and decreased nail growth. Good sources of vitamin B12 are liver, beef, ham, chicken, clams, salmon, trout, trout, tuna, yogurt, cheese, milk and eggs. Signs that the body is lacking vitamin C include brownish-red spots on the nails, swelling and hangnails. Good sources of vitamin C include orange juice, grapefruit juice, green and red peppers, broccoli, tomato juice, kiwi, strawberries, Brussels sprouts, spinach, potatoes and peas. A biotin deficiency may result in brittle nails. Biotin is found in salmon, pork, liver, bread, yeast, eggs, cheese, avocado, cauliflower and raspberries. Studies have revealed that supplementation with 2.5 mg of biotin a day for six months resulted in a 67 to 91 percent improvement in brittle nails and an increase in thickness by 25 percent.
Expert Insight
The Mayo Clinic notes that you should visit your doctor if you see changes in the nails such as pitting, white or yellow discoloration, ridges, curved shape or if the nail separates from the nail bed.
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