Six Diet Tips for Strong and Healthy Nails

When your nails are healthy and strong, their stunning appearance will immediately be noticeable, to you and others alike. Gorgeous claws and tootsies begin with a healthy diet, as your nails convey a surprising amount of information about your overall health and a balanced diet is one of the best ways to remain as healthy as possible. We have listed some top tips for you to follow that will have your nails looking healthy in no time.
   

Nail Issue No. 1 - Protein Problems

If you don’t get enough protein in your diet, your nails will be thin and brittle and the rate of nail growth will slow down greatly. You see, nails are made from a fibrous protein called keratin and inadequate intake of protein slows the production of this substance. It is easy to tell if you are not eating enough protein because your nails will not have ‘half moons’ near the cuticle area. At the same time, your hair will likely grow slowly and lack shine.

The good news is, protein is abundant in a wide range of foods. If you are a vegan or vegetarian, you can still find protein to help make your nails strong and healthy. The typical Western diet typically allows sufficient protein but sometimes people who are dieting or too busy to eat healthy develop nail growth issues from this.

Most meats are good sources of protein. These include beef, poultry, fish, venison, lamb, and pork. You can eat beans and lentils, too, to increase your protein consumption. Nuts and peanut butter are two other sources for protein.

   

Nail Issue No. 2 - Vitamin C Challenges

A deficiency of the C vitamin contributes to ingrown toenails and developing hang nails. Vitamin C is a nutrient that is necessary to increase iron absorption from the foods you eat. Remember to get the much-needed benefits of this vitamin, it is best to combine foods that are rich in iron with those that are loaded with Vitamin C.

Good sources of Vitamin C include oranges, cherries, kiwi, guavas, spinach, black currant berries, strawberries, and red bell peppers. It is important to note that anyone who suspects they have a deficiency in the C Vitamin should see a doctor immediately.
   

Nail Issue No. 3 - Vitamin E Essentials

Another vitamin that enhances nail growth and health is Vitamin E. The E vitamin, which universally promotes healthy skin, hair, and nails, works along with Vitamin C to promote the circulation of the blood that delivers oxygen to the nail beds. This boosts nail growth and helps strengthen the actual nail materials.

To get more Vitamin E in your diet eat nuts, sunflower seeds, fortified cereals, turnip greens, tomatoes, and avocado.

Nail Issue No. 4 - B Vitamin Boosts

There are many different B vitamins out there and they are all important for strong and healthy nails. The B Vitamin (known as biotin) has been used for years to strengthen horses’ and pigs’ hooves. Hooves are also made of keratin which is the same substance that human nails are made of. To increase nail plate thickness, you should consider taking biotin supplements. Another one of these B vitamins that has been linked to nail health is B12 or Cobalamin. A deficiency in this B vitamin can lead to excessive nail dryness, dark nails, and overly curved nail ends. What’s more, ridges will develop when you have a Vitamin B12 deficiency.

Good dietary sources of B12 include beef, pork, clams, trout, salmon, yogurt, tuna, and milk. If you think you may have a Vitamin B12 deficiency, you should go to a doctor for testing to confirm, as the condition is pretty serious.
   

Nail Issue No. 5 - Zinc Zest

Not a lot of media attention is given to the mineral zinc, but it is a very important nutritional compound when it comes to maintaining healthy and strong fingernails and toenails. This mineral is essential for protein synthesis and tissue growth. If you are low in zinc, your nails will tend to have white spots and washboard ridges on them.

There are many foods that are loaded with zinc, including meat and vegetarian options. These include oysters, red meats, poultry, nuts, legumes, and grains.

Nail Issue No. 6 – Iron Impediments

A chronic iron deficiency will, over time, lead to dry, brittle nails and washboard ridges. The shape of the nail becomes odd when you don’t get enough iron in your diet, too. The nail will be flat or slightly elevated, curling away from the skin, and this is the most common nutritional deficiency in teenage girls, young adult women, and menopausal women due to menstruation. Vegans and vegetarians are vulnerable to low iron levels, as well.

To prevent or fix this problem, eat lots of eggs, liver meats, red meats, poultry, salmon, tuna, whole grains, and spinach. These iron rich foods will improve your general health as well as making your nails look strong and beautiful.