The Best Diet Choices for Healthy Nails

Contrary to common belief, the structure of the nails is not related to the structure of bone, and taking extra calcium will not strengthen brittle nails. Neither will taking gelatin. A protein deficiency can cause opaque white bands to appear on the nails or cause them to become dry, brittle and very thin.

Vitamins A, B, C - Insufficient amounts of complete proteins and/or vitamin A slow down the rate of nail growth. A shortage of vitamin A in the diet may also cause dryness and brittleness. A lack of the B vitamins causes nails to become fragile, with horizontal or vertical ridges appearing. The B complex is also a factor in fungus infestation found underneath the nails. Frequent hangnails usually indicate an inadequate intake of vitamins C, folic acid, and protein.

Iron - Nails that are brittle or are characterized by vertical ridges may indicate that you are not getting enough of this important mineral in your diet. Opt for iron-rich foods like whole grains, leafy greens, liver and prunes. For the really heavy hitters in the iron family, break out the wheat germ to sprinkle on cereal and roasted pumpkin seeds for a yummy, iron-rich snacks. Your blood will thank you for the iron boost as much as your nails will!

Protein - Cracking nails or nails that break easily may be a sign that you are lacking protein in your diet. If you are a meat and eggs kind of type, feel free to indulge in these protein-rich foods – as long as you opt for the lean and low fat varieties whenever possible. If you are more of the vegetarian type, you can find great sources of protein in foods like beans and legumes. The fiber in these foods will make them friendly for your digestive tract as well as your nails.

Zinc - If a zinc deficiency is your problem, your nails may be sporting white spots on them. The best foods to replace necessary zinc in your system are a glass of milk or a hard-boiled egg. You can also find zinc supplements at your local pharmacy if you can’t find enough zinc-rich foods to add to your diet. Keep in mind that partaking in that glass of milk and egg will meet your protein needs as well, so you will be able to double up on whipping those pretty nails in shape!

Biotin - Biotin, from the vitamin B family, is a great supplement to take for more beautiful nails, and it will keep your hair healthy and shiny as well. Some studies have shown that more than half of the woman who took a biotin supplements ended up with stronger, less brittle nails. For best results, you can take 300 micrograms four to six times every day.

Calcium - Many people believe that calcium deficiency is responsible for white spots on the nails. This is a myth. However, a good calcium intake is important for strong nails.

Vitamin D - Vitamin D is needed for strong, healthy nails. Breakfast cereals and milk with added vitamin D are very good sources of vitamin D but the best source is sunlight so get outside!

Minerals - Other minerals such as manganese and selenium are important too. Wholegrains, nuts and seeds are good sources of selenium and manganese.

Herbs - For the naturalists of the bunch, we wanted to include a couple of herbs that are good for your nails as well. You can brew a tea out of nettle and oat straw that will leave your nails tough as nails. These herbs can be found at most health food stores, and will provide essential nutrients like calcium, iron and silica that nails simply love.

Enjoy these great foods for healthy nails:
- Apples
- Asparagus
- Brown rice
- Cucumbers
- Eggs
- Garlic
- Grapes
- Liver
- Nuts
- Onions
- Salmon
- Seeds
- Soy
- Tuna
- Whole grains

For great nails, follow these simple tips:
1. For dry and brittle nails eat food that is rich in vitamin A and calcium.
2. For hangnails eat food rich in protein, vitamin C and folic acid.
3. Eat protein rich food for white bands across the nails.
4. Deficiency of hydrochloric acid causes nails to split.
5. Deficiency of vitamin B 12 can lead to dryness, rounded and curved ends and darkening of nails.
6. Poor metabolism of essential fatty acids causes red skin around the cuticles.
7. Ensure that half of your diet is made up of fresh fruits and raw vegetables. This will supple your nails with vitamins, minerals and enzymes.
8. Eat food rich in sulfur and silicon like broccoli, fish, and onions.
9. Drink plenty of water and fresh fruit juices.
10. Supplement your diet with spirulina and kelp to make your nails strong.
11. Drink fresh carrot juice as often as possible as it is rich in calcium and phosphorus and good for strengthening your nails.

Your nails deserve the very best that you can give them, both inside and out. Feed them properly and you will enjoy the beautiful, problem free nails that you have always wanted. Any nail abnormality indicates that the diet is not adequate; a well-balanced diet supplying all essential nutrients is recommended.