Our finger and toe nails have a job; to protect our fingertips and toes from injury. Of course, we often forget that and think their only purpose is to look pretty, which of course they should! Unhealthy nails are characteristically slow growing, ridged, dented, weak and littered with white spots. Daily life, general wear and tear, central heating and cold weather all take ther toll so now is the perfect time to eat your nails back into tip top condition.
It’s unsurpising that a healthy diet contributes to good nail health, but certain foods are the magic ingredient for super strong talons. Check out the top foods below and munch your way to beautiful nails.
A lack of B vitamins can make your nails dry and brittle. Make sure you eat lots of carrots, tomatoes, leafy greens, liver, peanut butter, nuts, peas, oatmeal and beans. Vitamin B12 is particularly beneficial for nails and 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 and marks on the 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. Eat leafy greens, prunes, grains, seeds, red meat, broccoli and tofu as brilliant sources of iron.
Calcium and Protein
Not consuming enough calcuim can leave nails dry and brittle. Calcium is best absorbed by the body when eaten with vitamin D so make sure there is plenty of milk, cheese and kale in your diet. Nails are made of a form of protein themselves, called Keratin, so a protein rich diet will go a long way to improving nail health and strength. Beans, legumes, meat, eggs and soy should be a regular part of your diet too.
Vitamin A and Vitamin C
Vitamin A can prevent nails from becoming dull and dry so you need lots of beet greens, carrots, squash, sweet potatoes and collards. Hang nails are often attributed to lack of Vitamin C so get plenty of strawberries, kiwi, caulif, oranges, mangoes and melon.
Don’t forget, these food will have a positive impact on your skin and hair too.