Your nail health is a reflection of your diet. The strength and appearance of your nails is directly impacted by the vitamins, minerals and proteins that you consume. This is why it is essential that you strive to eat a diet rich in vegetables, fruits, whole grains and lean meats. A deficiency in vitamin intake may reflect in your nail health, so strive for balance and variety in the foods you eat.
Vitamins for Nail Health
Vitamins A and E are important for nail health because they provide strength and durability to the nail. The B vitamin biotin is necessary for increasing nail thickness and promoting nail growth. MayoClinic.com suggests taking 2.5 mg of biotin daily if you have thin nails. Vitamin B12 gives the nail the "white moon" characteristic at the bottom of the nail plate and aids in shaping the nail. Vitamin C can help reduce hangnails and swelling of nail tissues. Vitamin D aids in the absorption of the mineral calcium, which is an essential part of nail structure, so incorporate vitamin D into your diet as well.
Nails and Vitamin Deficiency
Vitamin A and biotin deficiencies may be exhibited by nail discoloration or weakness and thinness of the nail plate. A sign of vitamin B12 malabsorption or deficiency may be the gradual loss of the white moon shape on the nail as the nail plate becomes flat. Reddish-brown spots on the nail may be a sign of folic acid or vitamin C deficiency. Frequent swelling of the nails tissues or hangnails may signal inadequate vitamin C intake.
Benefits of Good Nutrition
Healthy nails are directly related to good nutrition and adequate vitamin intake. As you strive to consume a diet rich in vitamins and minerals, you will observe the improvement of your fingernail health. Your fingernails will be strong and not tear easily, be free of discoloration or spots, smooth in texture and have a slight glossy appearance.
Improving Your Diet
A balanced and varied diet that emphasizes fresh fruits, vegetables, grains, nuts and lean meats is usually adequate for sufficient vitamin intake and can improve nail health. Choose snack foods that are rich in vitamins and minerals and avoid processed or refined foods. If you are rushed for time during the busy work week, take a few extra minutes during one day of the week to wash, cut, prepare and pack fruits and vegetables in snack bags or containers that are easy to grab when you are on-the-go.
Warning
If you are striving to maintain a healthy and varied diet but still show symptoms of ailing or weak nails, you may need to speak with your physician. Some nail conditions may be connected to other illnesses such as fungal or bacterial infections, kidney or liver disease or diabetes.
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