Fix your brittle nails with vitamins

It’s an old adage -healthy nails reflect a healthy body. We all love beautiful, shiny, well-shaped, well-kept nails. Every month nails grow about a millimeter and a lot depends on the diet we take. If poor nutrition makes them weaker, good food habits makes them strong and shiny. When brittle, nails get upturned and split. They are a sore to the eyes and sometimes painful for the fingers. With WTN let’s check out the nutrition that can help us get strong healthy nails.

Vitamin A
Helps grow healthy nails. Having apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach, sweet potatoes, dairy products, yam, pink grapefruit, apple, citrus fruits, etc adds to nail health.

Biotin/Vitamin B
Hailing from the Vitamin B family, biotin or Vitamin H plays a major role in strengthening weak nails. Developing the vitamin B deficiency increases with age leading to brittle nails. Biotin heIt is found in abundance in bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.

Folic Acid (Vitamin B9)
Folic Acid is helps create cells and grow nails. Folic acid is found in leafy greens, legumes, broccoli, avocado, eggs, beets, seeds, citrus fruits etc.

Vitamin B-12
Dry and darkened nails indicate lack of Vitamin B12. This is not available in plant based foods but only found in animal products like meat, liver fish, eggs, crab etc.

Vitamin C
Nails require collagen – a substance used by the body to grow healthy nails. Vitamin C is important for the production of collagen. Now since human body does not produce Vitamin C, its deficiency hampers growth of nails. Also, it is a strong anti-oxidant shielding the body from free radicals. Consumption of citrus fruits, berries, peppers and green vegetables fulfil the body’s need of Vitamin C – which is 2000 mg a day.

Vitamin E
An excellent antioxidant, Vitamin E aids blood circulation that improves nail growth. Even plain massaging of Vitamin E on the nails gives excellent results.

Iron
Deficiency of iron leads to concave-shaped brittle nails. It makes the nailbed thin with raised ridges. This problem can be overcome by eating dried fruits, such as raisins, beans, chickpeas, and dark leafy vegetables. You can also find iron in red meat, turkey, and egg yolks.

Zinc
Those white spots and poor growth of the nails are a clear indication that you are zinc deficient. Zinc helps regulate body’s ability to make new proteins to building healthy nails. It helps the body heal and grow. The best way to consume zinc is through cashews, green beans, lean beef, lobster, oysters, soybeans, mushrooms, sunflower seeds, egg yolks, meat, and fish. Over consumption of zinc could upset stomach and cause diarrhea.

Protein
Nails are made of structural proteins called keratin. Regular intake of chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains provide the required protein to the body.

Thyroid
Thyroid causes abnormalities in the nail beds, producing dry, brittle nails that crack and split easily. Make sure it is monitored and go in for regular check-ups and medication.

To get strong, healthy nails
• Avoid biting nails
• Cut the nails across
• Keep nails dry and clean
• Keep yourself hydrated
• Moisturize nails & cuticles
• Make sure they aren’t infected
• Do not try digging ingrown nails
• At salons carry your own equipment
• Avoid digging beneath the nails to clean
• Avoid using fingers to open jars, cases, etc
• File in one direction and have a finely cut round tip
• Avoid nail paints that have acetone or formaldehyde
• Get used to wearing a glove while doing household chores

-windowtonews