Nails are made keratin, a protein mainly found in your hair and skin. Toenails and fingernails are responsible for supporting skin around your hand and toes. Weak nails are often the result of an infection or improper nail care; luckily, the health of your nails can improve with the proper nutritional support.
Magnesium
Magnesium is essential for every organ inside your body, particularly your kidneys, heart and muscles. Magnesium is also important for helping to activate enzymes, which enhances energy formation, providing your body with fuel. Rich sources of magnesium include green leafy vegetables, cashews, baked potatoes, oatmeal and peanuts. Low intake of magnesium can contribute to poor nail growth, causing nails to become brittle.
Zinc
Zinc is an antioxidant mineral, helping to protect your nails from free radicals -- unstable substances that can damage your nails, making them brittle and dry. Zinc neutralizes free radicals and prevents them from harming your nails. A zinc deficiency can result in white spots on your fingernails. The best sources of zinc include oysters, pinto beans, mushrooms, pumpkin and red meats.
Vitamin H
Vitamin H, or biotin, helps to strengthen nails, improving the health of nails that are dry, splitting or brittle. Vitamin H can be found in cooked eggs, soybeans, mushrooms and sardines.
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