Healthy nails are characterized by a smooth surface, absent of grooves or ridges, and consistent in color. If your nails are unhealthy, you may see signs of yellow discoloration, indentations, white nails, curled nails, or the displacement of nails. In order to grow and maintain healthy nails, a vitamin-rich, well-balanced diet is important. Including certain foods in your diet may specifically be helpful to grow and maintain strong and healthy nails.
Foods Rich In Iron
Iron is an important mineral for your body that aids in red blood cell formation. If you lack enough iron in your body, you cannot carry oxygen and nutrients to organs and the brain for efficient use. An iron deficiency can lead to fatigue, pale skin, shortness of breath, sore tongue and brittle nails. Brittle nails occurs as a rough surface, shape and texture. You can increase your intake of iron by taking a supplement. However, iron is also available in many food sources such as egg yolks, red meat, liver, fish, legumes, poultry and whole grains.
Animal-Based Proteins
Protein is important for the growth and maintenance of healthy hair and nails. Proteins are comprised of amino acids that you must consume in your diet in order to produce new proteins. Your body can also produce some amino acids naturally. Animal-based foods are sources of complete proteins because they contain all the essential amino acids that are needed for a healthy body. According to MayoClinic.com, your nails are composed of protein, and therefore including these complete proteins in your diet can help grow and maintain healthy nails. Good sources of animal proteins include poultry, red meat, fish, eggs and dairy products such as milk, cheese and yogurt.
Legumes
Legumes are another sources of protein in your diet. Legumes are incomplete proteins because they do not contain all of the essential amino acids. However, if you combine legumes with other incomplete proteins, you can form a complete protein. Sources of legumes include beans such as black beans, pinto beans, kidney beans, and navy beans. Other good choices include lentils, peas and soybeans. Combining these foods ith other incomplete proteins such as whole grains, nuts and seeds, and fruits and vegetables, can help supply your body with the protein it needs to form healthy nails.
Foods Rich In Biotin
Biotin, or vitamin H, is an important nutrient that can be used for hair loss, diabetes and brittle nails. According to MedlinePlus, biotin may help improve thickness of fingernails and toenails in people with brittle nails. In addition to a supplement, you can find biotin in foods such as yeast, eggs, cheese, liver, salmon, raspberries, avocado and cauliflower.
Member Comments