Lack of proper nutrition can have a negative effect on the health of your hair and nails. According to MayoClinic.com, healthy nails are smooth and free of ridges. They also have flesh-colored nail beds and white tips, showing no signs of discoloration. Healthy hair has a smooth outer cuticle, which gives it a luminous appearance. When hair and nails begin to look and feel dry and brittle, issues with nutritional health is often the suspect, especially when dietary habits are questionable. If you are experiencing dry, brittle hair and nails, a healthy diet that replenishes trace minerals in your body may help.
Step 1
Increase your intake of iron-rich foods. Liver, lean beef, eggs, leafy greens, bran, soy products and dried beans are all high iron foods that can breathe new life into dry, brittle hair and nails.
Step 2
Snack on some raw carrots when you are looking for a snack. Carrots, tomatoes and romaine lettuce all contain biotin. A biotin deficiency can cause your hair and nails to look dry and brittle.
Step 3
Introduce vitamin C-rich foods into your daily diet. When your diet is deficient in vitamin C, your hair, nails and even your skin may appear dry and brittle. Foods high in vitamin C include papayas, strawberries, cabbage, broccoli, Brussels sprouts, turnips and spinach.
Step 4
Add some manganese to your diet. Without manganese, biotin and vitamin C cannot keep your hair and nails healthy. Foods that contain manganese are leafy greens, pineapples, raspberries, avocados and nuts.
Tips and Warnings
- If changes in your dietary habits do not solve your dry, brittle hair and nail problems, consult your physician. He may want to order a blood test, which can reveal underlying health conditions like hypothyroidism. If you receive a diagnosis of hypothyroidism, your physician may suggest increasing your dietary intake of iodine, which is necessary for the health of the thyroid gland. Foods that contain high amounts of iodine include seafood, shellfish, seaweed and sea kelp. He may also suggest adding selenium and copper containing foods. Dried beans and mushrooms contain copper. Nuts, along with freshwater and saltwater fish and shellfish all contain selenium.
- Dietary changes may not do the trick. Instead, the situation may require nutritional supplements. Consult your physician before taking any nutritional supplements.
Things You'll Need
- Iron-rich foods
- Biotin-rich foods
- Foods that contain vitamin C
- Foods that contain manganese
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