Healthy nails begin with a healthy and well-balanced diet. Although many people approach nail care from the outside, buying lotions and moisturizers, the kitchen may actually be the right place to start for strong and hearty nails. If nails are brittle or have deep lines and ridges, it can sometimes be a sign that certain nutrients are missing or inadequately ingested. Certain nutritious foods can help to promote and maintain healthy nails.
Protein
Nails that crack or break easily, notes Care Fair, may be an indication that not enough protein is being consumed. Eating protein rich foods like lean meats, poultry, eggs, fish, dairy, nuts, legumes and seeds can go a long way to building stronger nails. Nails, as well as hair, are made from keratin, which is a fibrous protein. A diet deficient in protein can result in nails that are brittle and vulnerable to breaks and tears, notes the UK magazine "Delicious."
Water
Not drinking enough water causes problems for many of the delicate and complex systems of the body and the nails are no exception. Drinking six to eight glasses of water each day can go a long way in preventing dry cuticles, according to Delicious. Additionally, consuming copious amounts of juicy fruits and vegetables, some of which are made of up to 90 percent water, can increase hydration as well as providing essential nutrients, vitamins and minerals.
Zinc
White spots on nails can be indicative of nail damage, but may also mean an insufficient dietary intake of zinc, notes Care Fair. Zinc is an immune boosting mineral that is found in dairy, meat, poultry, seafood, eggs, seeds and nuts. Zinc is of paramount importance to healthy nails, notes Delicious. Zinc can also be found in supplement form if zinc-rich foods are not ingested frequently.
Iron
Brittle nails, nails with pronounced vertical ridges, nail beds that are pale, rather than pink, may be indicative of low iron, notes Care Fair. Lean red meat and oily fish are some of the best iron sources, notes Delicious, and iron from meat is more readily absorbed than iron from plants. Other sources of iron include whole grains, leafy green vegetables, prunes and wheat germ. Vitamin C can help the body to absorb iron from plant sources, according to Delicious. Therefore, eating foods rich in vitamin C like berries, kiwi, citrus fruits, tomatoes and peppers with foods high in iron can help to maximize iron absorption.
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