“Nails are indicators of an internal health of our body”. Imperfections can give clues about our overall health. The nails with discoloration, irregular shape and brittleness could be due to deficiency of nutrients. Some of the nutrients help to maintain nails healthy.
Iron is required for hemoglobin production, the substance in red blood cells that carries oxygen throughout the system.
- people with anemia are inefficient to produce enough hemoglobin resulting in poor nail growth.
- iron deficiency could also be due to poor absorption of iron from the digestive tract, excessive menstrual bleeding, or inadequate dietary iron intake.
- good sources include green leafy vegetables, beetroot, red meat, raisins, apricot, soybean, kidney beans, black beans, mushrooms, peas, fortified cereals, bread pasta, etc.
Zinc is an essential nutrient for providing immunity and nail growth thereby preventing its brittleness and dryness.
- is required for protein synthesis which helps normal growth of nails and in healing wounds.
- the deficiency can result in delayed wound healing, inflammation of nail cuticles, infections, splitting nails and white spots.
- improve your eating habits and include foods such as spinach, mushrooms, oyster, lean meat, zinc-fortified cereals, cashews, pumpkin seeds, chickpeas etc.
Protein is present in nails in the form of keratin.
- the inclusion of protein-rich foods like dairy products, soya, pulses, eggs, etc would help to prevent nails from becoming brittle and chipped.
Biotin is a component of the B-complex that helps metabolize amino acids that aids in the growth of nails.
- Studies have shown that biotin may improve the structure and thickness of nails.
- helps to maintain keratinized tissues.
- biotin supplementation helps to treat dry, brittle nails which include eggs, banana, lentils, beans, oats, cauliflower, peanuts, milk, mushroom, salmon, etc.
Vitamin C is important for maintaining our immune system.
- vitamin C is essential for collagen production which is a component of our nails.
- also helps in iron absorption. Hence, vitamin C rich foods to be consumed along with Iron.
- this needs to be consumed externally, as vitamin C is not metabolized in our body. The foods include citrus fruits like orange, sweet lime, berries, lemon, guava, grapes, pineapple, bell peppers, tomatoes, kiwi fruit, gooseberries, etc.
Vitamin B-9 & B-12 Both are essential for keeping nails strong and healthy.
- the deficiency of vitamin B12 shows longitudinal dark streaks.
- vitamin B-9 is important for the formation of new cells and the health of nails.
- their sources include green leafy vegetables, citrus fruits, avocado, peas, kidney beans, chickpeas, poultry, fish, eggs, dairy, etc.
Vitamin A is responsible for growing nails, strengthening teeth, tissues and bones.
- it also prevents cell damage from the free radicals.
- the foods include papaya, bell peppers, carrots, beetroot, tomato, mango etc.
Omega-3 fatty acids These may also reduce inflammation in the nail bed, it nourishes and promotes the health of cells that give rise to your nail plate.
The sources include salmon, chia seeds, flax seeds, walnuts, eggs, etc.
Keep your nails safe and healthy by avoiding the following practices;
Dehydration: Nails may become brittle if not consumed enough water, may become fragile and breaks easily. Hence, hydrating yourself has a direct connection with the nail’s health.
Avoid certain nail products: Certain chemicals (formaldehyde, toluene, etc) in the nail polish and remover may damage sensitive nails.
Keeping long nails: this is a bad idea to keep nails long, as these may break accidentally, crack/break/chip easily. Regular trimming of nails is always a good option.
Using nails as a tool: This is a bad option when it comes to maintaining nails healthy. Do not use nails to open a can or to clean the surface or clean the tooth. This may damage nails by causing pain.
Frequent sanitization of nails/hands: Try avoiding the use of sanitizer to the minimum on nails (rubbing it on nails over and over) and use the required amount only.
Unhealthy habits: Our lifestyle habits and poor nutrition can cause brittleness, breakage, or dullness in the nails. Poor dietary habits include the consumption of soda/soft drinks may cause dehydration.
Prevent weak nails by avoiding exposure to chemicals, nail polishes, nail polish removers and use of water excessively.