Your fingernails are a public, visible part of your body that give a picture of your overall health, according to MayoClinic.com. When your fingernails are healthy and strong, it may indicate you eat a well-balanced diet. However, if you experience problems with your fingernails' strength or appearance, the problems could indicate a deficiency in your diet or other medical conditions. There are nutrients in certain foods that benefit your fingernails appearance.
Problems
Ridges, unsightly white lines or spots, fingernails which peel or split easily, nail infections or pitting of your nails can be frustrating. While nutritional deficits or inadequate fingernail maintenance may exacerbate fingernail problems, the National Institutes of Health indicates that some fingernail problems come from medical conditions such as infections, kidney or liver disease, surgery, hyper or hypothyroidism or psoriasis. If you wash your hands frequently or work in an industry where you may injure your hands or nails, you may find it difficult to keep your nails strong and smooth.
Biotin
The vitamin biotin, or vitamin H, may help your fingernail health, according to NIH. Biotin helps your nails because the vitamin belongs to the vitamin B group, which all benefit your skin, nails, nervous system and eyes. You can take a vitamin supplement containing biotin on the advice of your doctor, or you can eat foods rich in biotin such beans and peas, eggs, almond or peanut butter, nuts and brewer's yeast.
Vitamins C, E and A
Adequate intake of foods rich in vitamins C, E and A may benefit your fingernail health, according to a study published in the August 2007 issue of the "Journal of Drugs in Dermatology." The study found that these vitamins and several other vitamins and minerals improved the health of the participants' fingernails in both properly nourished individuals and those individuals who suffered from a pathologic disease. Foods high in vitamin C include citrus fruits, kale, strawberries, tomatoes and broccoli. Nuts, olives, turnip and mustard greens and blueberries contain vitamin E, and red peppers, orange carrots and sweet potatoes, spinach and greens contain vitamin A.
Magnesium and Zinc
The minerals magnesium and zinc both play a role in your fingernail health, with an inadequate zinc intake often resulting in white spots, and inadequate magnesium affecting the rate of fingernail growth, according to the University of Maryland Medical Center. Many foods contain magnesium, with some common ones being dark greens, molasses, whole grains and cereals, white potatoes, a variety of nuts and the herb basil. Zinc-rich foods include edamame, beef, oysters and shellfish, Swiss cheese and some beans and peas.
References
- MayoClinic.com: How to Keep Your Fingernails Healthy and Strong
- National Institutes of Health; Nail Abnormalities; Michael Lehrer, et al.; April 2009
- University of Maryland Medical Center; Vitamin H (Biotin); Steven D. Ehrlich, et al.; June 2009
- "Journal of Drugs in Dermatology"; Vitamins and Minerals: Their Role in Nail Health and Disease; Noah Scheinfeld, et al.; August 2007
- University of Maryland Medical Center; Zinc; Steven D. Ehrlich, et al.; June 2009
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich, et al.; June 2009
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