The Mayo Clinic notes that nails give you a good overview of your overall health. White lines, spots or peeling nails are usually all signs of a dietary deficiency. To enhance the look of your nails and better your health in the process, consider having a major diet overhaul. Certain vitamins and nutrients are essential to nail health and will also improve your overall health.
Protein for Build-Up
Nails are basically build up of keratin, a type of protein that also makes up the basis of hair and skin. A lack of healthy protein in the diet will often lead to brittle, soft nails. The easiest options for proteins are lean meats, low-fat dairy and eggs, but protein can also be obtained from vegetable sources, such as soy, beans and legumes.
Vitamins for Strengthening Nails
While all vitamins are necessary for the health of nails, some play a more important role. Biotin is particularly important, but all the B vitamins have a direct impact on the health of nails. Other needed vitamins include D, E and A. Since not all vitamins can be stored in the body, iconsume a varied diet containing fruits, vegetables, whole grains and proteins on a daily basis to ensure a constant supply of needed vitamins. Illness or stress can interfere with the absorption of vitamins, so you may need a supplement if your body is undergoing a particularly difficult time.
Other Supplements and Nutrients
There are two main minerals that contribute to the health of nails: zinc and iron. Lack of either one will result in brittle nails that don't grow easily or that break or peel often. Zinc deficiencies are easy to recognize, as they usually show up as white spots on the nails. Dairy products and eggs are two excellent sources of zinc and should be added to your daily diet to provide enough of this nutrient. Supplements available at health food stores often combine zinc with other "beauty" supplements, such as vitamins and iron. Iron is more easily obtained from animal protein, but it can also be found in leafy green vegetables, wheat germ and prunes.
Calcium is also important to nail health, and since calcium is better absorbed when taking along with vitamin D, both should be consumed daily.
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