Strong, attractive-looking nails can be an indicator of your overall health, according to the Mayo Clinic. Although your nails do not need to be long to be healthy, your doctor or nutritionist may ask you about your diet if your nails break easily or have blemishes or ridges. If you experience problems with your nails, certain nutrients may help your nails grow and stay strong.
Causes
The causes of nails that grow poorly include nutrient deficiencies in your diet, a job that requires extensive use of your hands, improper fingernail care and certain medical conditions. Serious diseases such as thyroid diseases, kidney disorders or nail infections can cause your nails to grow slowly or frequently break, according to Medline Plus. You may also find your nails to be weak after a surgical procedure.
Biotin
Biotin can help your nail strength and growth, according to the National Institutes of Health. Biotin, which the U.S. Food and Drug Administration indicates as one of the 13 vitamins your body must have, plays a role in fingernail health because biotin falls within the group of B vitamins. B vitamins help not only your nails stay healthy, but also benefit your skin and eyes. Your multivitamin may contain biotin, or you can take a designated biotin supplement. Foods containing biotin include most nuts, legumes and eggs.
Vitamin E
Vitamin E, which is a fat-soluble vitamin, may help your nails grow. It also may reduce yellow nails by improving blood circulation when taking orally or when applied to the tops of your nails in liquid form. Natural sources of vitamin E include sunflower seeds, pine nuts, almonds, basil, dried apricots, olive oil and spinach. The U.S. Department of Agriculture recommends all adults consume about 15 mg of vitamin E each day.
Zinc and Iron
Zinc and iron, both important minerals for your body, may help your nails grow. If you experience brittle nails that break easily, ask your doctor to test for an iron deficiency, as brittle nails can be a sign of low iron levels. Some iron-rich foods include spinach, beef, chicken, tofu, beans, broccoli and dates. Zinc aids in cell growth, which can impact the growth patterns of your nails. Foods high in zinc include oysters, seafood and meat. Non-meat sources of zinc include nuts and beans; however, these foods contain small amounts of zinc when compared to the amount in meats and seafood.
References
- MayoClinic.com: How to Keep Your Fingernails Healthy and Strong
- Medline Plus; Nail Abnormalities; Michael Lehrer, et al.; April 2009
- U.S. Food and Drug Administration; Fortify Your Knowledge About Vitamins; February 2009
- DermNet NZ; Yellow Nail Syndrome; Vanessa Ngan; July 2009
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- University of New Mexico; Iron Deficiency Anemia; Irene Alton
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