A well-balanced diet can aid in the growth of healthy nails. Brittleness, cracks, ridges, discoloring and poor growth can indicate a nutritional deficiency or another health condition. Changes in diet or adding a vitamin supplement can help to correct some problems with nail growth and appearance. Consult your physician if you suspect that nail problems are a symptom of an underlying health issue.
Calcium
The University of Maryland Medical Center recommends including calcium-rich foods in your diet to improve nail growth and prevent nail disorders. Dairy products such as milk, cheese and yogurt are high in calcium. Other food sources include beans, nuts and dark green leafy vegetables such as spinach. Calcium supplements are available for individuals who do not consume calcium-rich foods.
Iron
Anemia is a common condition that is caused by low levels of iron in the body. A low iron diet, excessive bleeding or issues with iron absorption can all result in anemia. According to the National Institutes of Health, pale-colored nails are a symptom of iron deficiency. Other symptoms include pale skin, fatigue, weakness, poor circulation and cold hands. To boost iron levels, add lean meat and fish, spinach, peanuts, eggs and peas to your diet. Check with a health care provider to learn whether you might benefit from an iron supplement.
Biotin
Biotin is a water-soluble vitamin also known as vitamin H or vitamin B-7. The Linus Pauling Institute at Oregon State University reports that several small-scale clinical studies have shown that brittle nails can be improved by biotin supplementation. MayoClinic.com recommends that adults take 2.5 mg of biotin daily to increase nail thickness.
Antioxidants
Antioxidants include the essential vitamins A, C and E. The University of Maryland Medical Center advises eating a variety of fruits and vegetables to promote good nail health. Citrus fruits, berries, tomatoes, peppers, and green vegetables are good dietary sources of antioxidants. A multivitamin can be useful in preventing deficiencies in any of these vitamins.
Other Health Considerations
Some problems with poor nail growth cannot be corrected by diet because they indicate a more serious underlying condition. For example, pale nails can indicate a respiratory disease. Nail pitting and crumbling is a symptom of psoriasis, an autoimmune disorder. In these cases, fingernail problems can be an early warning sign so consult a physician if you notice severe abnormalities in nail growth and appearance.
Member Comments