Nails are made up of a special kind of protein called keratin, which can be found in your skin and hair. Many vitamin substances can help to promote healthy nails, but unfortunately, a deficiency of these vitamins can lead to weak nails. Therefore, it's important to have an adequate supply of these vitamins in your diet.
Vitamin C (Ascorbic acid)
Vitamin C is beneficial for your nails as it acts as an antioxidant, protecting your nails from free radicals -- unstable molecules that may harm your nails, causing them to become brittle and susceptible to infections. Low vitamin C intake can contribute to hangnails and may also cause your fingernails to become dry. Good dietary sources of vitamin C include oranges, tomatoes, winter squash and cranberries.
Vitamin B12 (cobalamin)
Vitamin B-12, also called cobalamin, is one of the eight B vitamins. Vitamin B12 can only be found in animal foods such as fish, organ meats, pork and dairy produce. According to the website ChetDay.com, nails that are brittle and break easily could be an indication of low vitamin B-12 levels in your body. In addition, a vitamin B-12 deficiency may discolor your nails.
Vitamin H (Biotin)
Vitamin H, or biotin, is also part of the B group of essential vitamins. Vitamin H is important for nail health, as it is efficient in strengthening your nails and also helps to improve nails that are splitting, thin or dry, according to the University of Maryland Medical Center. A low intake of vitamin H may result in brittle nails. Good sources of vitamin H include mushrooms, cooked eggs, soybeans, walnuts and bananas.
Zinc
Similar to vitamin C, zinc is also an antioxidant vitamin -- neutralizing free radicals, which may harm your nails. Low intake of zinc can result in white spots forming on your fingernails, which is unattractive and can cause your nails to become brittle. Zinc can be found in foods like oysters, shellfish, whole gains, mushrooms and tahini.
Member Comments