Fingernails are a type of modified skin, and often provide clues to your health status. The nails are made of keratin, a type of protein found the in the skin and hair. Nails help protect your fingers and toes. Chiropractor and holistic health consultant Loretta Standley, of DrStandley.com, notes that fingernails grow approximately .05 to 1.2 millimeters a week. They can grow more rapidly when you eat a healthy diet. Nail health relies on you eating nutritious foods and meeting daily recommended vitamin requirements. Your doctor or health care provider can tell you the correct values.
Vitamin A
Vitamin A, also called retinol, is an antioxidant your body requires. It has important functions such as supporting the immune system, vision, bone growth, reproduction and fighting off viral infections. Vitamin A also helps your body process protein, which supports healthy nails. The Linus Pauling Institute notes that vitamin A binds with particular metabolic proteins. Typically, vitamin A is obtained from animal sources such as liver, eggs and cow's milk. Your body can also convert vitamin A from fruits and vegetables that contain beta carotene, such as spinach, carrots and peaches.
B Vitamins
B vitamins play an essential role in your growth and development. These vitamins include vitamin B1, B2, B3, B5, B6, B7, B12 and folic acid. Some of the roles of B vitamins are to influence normal growth, produce energy, break down proteins and help nervous system functions. B vitamins also influence nail strength, and low intake of these important vitamins can result in fragile or brittle nails. A deficiency in vitamin B12, for example, may result in thin nails, dark nails or spoon-shaped nails. The Mayo Clinic also notes that vitamin B7, or biotin, helps strengthen and thicken fragile nails, and recommends speaking to your doctor about biotin supplements if your nails are weak. You can obtain many B vitamins from leafy green vegetables, peas, beans, eggs, fish and dairy products.
Vitamin C
Vitamin C, also called ascorbic acid, plays a role in many body functions. This powerful antioxidant is necessary for healthy skin, bones, cartilage, tendons and in healing wounds. Vitamin C also assists in promoting a healthy immune system, protecting cells from free radical damage and improving iron absorption. Vitamin C enhances nail strength and can reduce nail problems. Dr. Standley notes that frayed nails, split nails and nails with pitted spots can be indicative of folic acid, protein and/or vitamin C deficiencies. Rich sources of vitamin C include citrus fruits, tomatoes, broccoli, cabbage and strawberries.
Member Comments