Healthy nails reflect a healthy body. If your nails have a natural shine, are strong and free of ridges or other blemishes, this is a sign that your diet is providing you with the nutrients needed to keep your nails in optimum shape. If your nails are brittle, dry, dull and weak, this is a sign that essential vitamins may be missing from your diet. Because our health is reflected from the inside out, a balanced diet that focuses on nutrients that enrich the nails is an important key in allowing our fingers and toes to look as beautiful as they can.
What Nails Need
Nails are composed of keratin, the same protein found in the hair and skin. Nails require not only this protein, but key vitamins such as the B-complex, C, A, E (alpha tocopherol), D, calcium, zinc, iodine and iron. When our nails are not receiving enough of these vitamins, or when our body cannot absorb them properly due to illness, stress or other factors, they will begin to become brittle, dry, weak and dull.
Symptoms of Vitamin Deficiencies
Nails that are dry tend to break or peel easily. This can be a symptom of a deficiency in vitamins C, D and biotin. Weak nails signal that the body is low in vitamin B, silicon, zinc, iron, copper, iodine or selenium. When nails are fragile, it is also a sign that there is a lack of B vitamins as well as protein. A white moon shape at the base of the nail can indicate a lack of iron and/or zinc, and frequent hang nails are a sign of a C, folic acid and protein deficiency. Nails with vertical or horizontal ridges can mean a lack of B vitamins or iron. If you find that you are prone to fungus under your nails, this can be due to a lack of friendly bacteria in your system, something quite common if you are taking antibiotics on a regular basis. B vitamins and acidophilus can help clear this up quite easily. People who suffer vitamin A deficiencies find that the body will not absorb or process protein efficiently. When the body is low in vitamin D, calcium cannot be assimilated properly. Without attention to these vitamins, nails become compromised, causing them to become soft and weak.
Vitamin Rich Foods for Healthy Nails
If your diet is filled with the right kinds of foods, your nails will show it. Eating balanced meals filled with fruits and vegetables, along with whole grains, free range eggs, fish, seeds and nuts is an excellent way to ensure that your nails will get the nutrients they need. These foods all contain vitamins that assist in nurturing the nails, nail beds and cuticles. Additionally, a minimum of eight glasses of water a day will help to eliminate toxins in the body, allowing nutrients to do their job more efficiently.
Specific Fruits and Vegetables for Nail Care
Including the following fruits and vegetables in your daily diet will help to keep your nails in tip top shape: Avocado, apples, grapes, asparagus, cucumbers, garlic, green leafy vegetables, celery, onions and sweet potatoes.
Supplementing Your Diet
If you feel that you need to supplement your diet with extra vitamins, look for a good multivitamin that contains the essential nutrients for nail health. There are also formulas on the market that are specifically made for feeding the nails. These are specifically created to provide the right proportions of each vitamin to gain optimum results. Remember that supplements alone are not enough. Healthy, fresh foods are the best way to create a vibrant body that reflects itself in gleaming, strong, enviable nails.
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