Your nails require a well-balanced, nutrient-rich diet in order to grow and be healthy. Nail disorders may present as brittle nails, splitting nails, pale nails, or chipped nails. In order to avoid problems with growth and maintenance of your nails, consume a healthy diet. Taking specific vitamins may be helpful in promoting growth and maintenance of healthy, strong nails.
Vitamin B-2
Vitamin B-2, also called riboflavin, plays an important role in increasing your energy levels, and maintaining healthy skin, mucuous membranes, hair, and nails. To benefit from this vitamin, you can increase your intake of vitamin B-2-rich foods. Good sources include eggs, milk, meat, nuts, green vegetables and enriched flour. You can also find this vitamin in a supplement.
Vitamin H
Vitamin H, or biotin, is a B vitamin that plays an important role in energy metabolism and the maintenance of a healthy liver, skin, hair, eyes, and nails. According to the University of Maryland Medical Center, research suggests that consuming biotin supplements may help improve toes and fingernails that are thin, brittle, or splitting. You can find this vitamin in a supplement or in many foods. Good dietary choices include eggs, sardines, nuts, brewer's yeast, soybeans, whole grains, cauliflower, bananas and mushrooms.
Vitamin B-12
Vitamin B-12 can play an important role in your nail growth and health. According to MayoClinic.com, a deficiency in vitamin B-12 can lead to anemia. Anemia is a condition in which you do not have a sufficient amount of red blood cells to carry oxygen and nutrients to your major organs. Vitamin B-12 plays an important role in forming red blood cells, therefore, a deficiency can lead to anemic symptoms including fatigue, weakness, pale skin, and pale, unhealthy nails. You can find vitamin B-12 in animal-based foods such as poultry, eggs, meat, fish, and dairy products. If you do not consume animal products, you may need to supplement your diet with supplements or fortified foods. Fortified foods include some whole grain breads and cereals.
Folate
Folate, a B vitamin, can help grow and maintain healthy nails. According to the Centers for Disease Control and Prevention, every woman requires folate daily to help our bodies make new cells daily. This include the cells of the skin, hair, and nails, that are produced on a daily basis. You can find this vitamin in a supplement, called folic acid, or in dietary sources. Good choices include beans, legumes, chicken, shellfish, pork, liver, dark leafy vegetables, and fortified breads and cereals.
Member Comments