Having strong, healthy nails is one potential sign of overall wellness. Although many nail conditions can be avoided through proper care, others indicate illnesses that need treatment, according to MayoClinic.com. Depending on the cause of your symptoms, improving your diet may boost your nails' strength, guarding against painful cracks and tearing. Other valuable lifestyle remedies include avoiding biting your nails, keeping them clean and dry and moisturizing them regularly. For best results, seek professional guidance before altering your diet.
Diet-Related Nail Conditions
Some causes of weak, brittle nails, like lung and liver diseases, have little to do with diet. Malnutrition, however, or severe nutrient deficiencies, can negatively impact your nails, according to the U.S. National Library of Medicine. Weak nails can also derive from thyroid diseases and iron-deficient anemia. When added to any necessary medical treatment, healthy dietary changes may help enhance your nails' health and appearance.
Helpful Foods
Although more research is needed, the vitamin biotin may help reduce thin, brittle and easy splitting of your nails, according to the University of Maryland Medical Center. Valuable sources of biotin include brewer's yeast, eggs, sardines, nuts, beans, black-eye peas, mushroom, cauliflower, bananas and whole grains. To guard against nutrient deficiencies, aim for a balanced diet, based on nutritious foods. All adults should consume at least 2 cups of fruit, 2.5 cups of vegetables and three servings of whole grains daily, according to the 2010 Dietary Guidelines for Americans, or DGA. Iron-rich foods, such as meats, seafood, fortified cereals and legumes are rich sources of iron. High-fiber foods, inclluding whole grains and lentils, and antioxidant-rich foods, including blueberries, bell peppers and squash, can help reduce thyroid disease symptoms.
Foods to Limit
Limiting low-nutrient foods can help ensure plentiful room in your diet for beneficial fare. The DGA recommends limiting refined grains, like white flour, added sugars and unhealthy fat sources, such as fatty meats, high-fat cheeses and fried foods, for overall wellness. If you have a thyroid disease, limit foods that can interfere with thyroid function, such as cauliflower, broccoli, Brussels sprouts, soybeans, peanuts and linseed.
Dietary Supplements
Dietary supplements may enhance the condition of your nails and your overall wellness, particularly if you have trouble meeting your nutrient needs through food alone. If you eat a low-calorie diet, follow a strict vegetarian or vegan diet, or have a medical condition that limits your food choices, you are a likely candidate for supplements, according to the American Dietetic Association. To avoid side effects and interactions with medications, seek guidance from your doctor prior to supplement use.
References
- MayoClinic.com; Nails: How to Keep Your Fingernails Healthy and Strong; Mayo Clinic Staff
- U.S. National Library of Medicine: Nail Abnormalities
- University of Maryland Medial Center: Vitamin H (Biotin)
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans; 2010
- University of Maryland Medical Center: Hypothyroidism
- American Dietetic Association: Dietary Supplements
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