Unhealthy nails can have slow growth, ridges, dents, white spots, rips and an unusual color. Minerals and vitamins found in certain foods can improve the health and appearance of nails. Although eating certain foods will not provide a quick fix for nails, eating foods for healthy nails can help to contribute to nail health when combined with proper care and maintenance, such as cleaning and moisturizing.
B Vitamins
A lack of B vitamins, specifically biotin and vitamin B12, can cause dryness of the nails. It can also cause the nails to become dark. Biotin can be found in carrots, tomatoes, leafy green lettuce, liver, peanut butter, nuts, peas, oatmeal and beans. Vitamin B12 can be found in meat, eggs and dairy products such as milk, yogurt and cheese.
Zinc and Iron
A zinc deficiency can cause white areas on the nails, similar to the marks that occur as a result of pressure on nails. Pumpkin seeds, beef, pork, lamb, dairy products and hard-boiled eggs are good sources of zinc. A lack of iron in foods can cause nails to grow with ridges rather than with a smooth surface. Iron can be found in leafy greens, prunes, grains, seeds, red meat, broccoli and tofu.
Calcium and Protein
A lack of calcium can cause the nails to be brittle and dry. Calcium benefits the body most when it is absorbed along with vitamin D, so milk is a great source of calcium. Other calcium sources include yogurt, cheese and kale. Protein benefits nails as well, since nails are made of keratin, a type of protein. This important nutrient can be found in beans, legumes, meat, eggs and soy.
Vitamin A and Vitamin C
Vitamin A, which can be found in beet greens, collards, carrots, squash, sweet potatoes and liver, can prevent nails from becoming dull and dry. A lack of vitamin C can cause hang nails. Bell peppers, cauliflower, oranges, watermelon, mangoes, tomatoes, strawberries, kiwi, cantaloupe and grapefruit are all sources of vitamin C.
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