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Essential foods for naturally strong nails

Our nails are actually just dead tissue. But they tell us a lot about our health and diet. Essential nutrients from an unhealthy person’s body are instinctively directed to his/her vital body parts. This is the body’s way of coping up with nutritional deficiency and nails are actually the last parts of the body to receive nutrients. This natural body tendency results in weak and vulnerable nails in people with poor diet and other health related problems. Nails in particular, need a healthy dose of proteins, iron, calcium, zinc, sulphur, biotin (a B vitamin), copper and water. Lack of these nutrients reflects on our nails in form of pits, spoon-shaping, peeling, brittleness, pale and yellow nails.

The beauty market is full of products which are specially made to keep nails in good shape. But the truth is that, no amount of expensive lotions, creams or pampering will get you nails looking good, if your diet is not well balanced and nutritious. Everything needed to keep nails glossy and strong is easily available right in the kitchen. Our nails are the healthiest and strongest when we eat a nutritious and balanced diet. A balanced diet is which contains sufficient amounts of protein, minerals, vitamins, fatty acids and water.

Lean red meat

Lean red meat is rich in dietary iron and protein. Poor intake of dietary iron has a drastic impact on our nails and iron deficiency can cause nail brittleness, spoon-shaping and paleness. Since nails have very small amounts of overlaying tissue, the tiny blood vessels beneath the nails are more apparent. Iron in the blood gives the nails a pink tinge making them look and feel healthy. Iron deficiency is a major reason for pail nails. Our nails are mainly made up of protein, and poor intake or protein also results in brittle and chipped nails. About 2-3 servings of lean red meat per week can be added to a well balanced diet. An over does or excess iron can cause skin darkening, constipation and other health problems. Thus, red meat should be consumed in moderate to small quantities.

Eggs

As we all know, eggs are in true sense a power house of nutrients. Eggs are packed with proteins, Vitamins A, D, B, and E, Vitamin B2 and heme-iron. They also contain considerable amounts of zinc and calcium and various other nutrients. Calcium is essentials for healthy nails and without calcium our nails become weak, brittle and dry. Eggs contain biotin a kind of B vitamin which is essential for healthy and strong nails. Since eggs also contain considerable amounts of fat and cholesterol, people suffering from high cholesterol should have eggs in moderation.

Citrus fruits and berries

Heme iron or iron from animal sources is easily absorbed by the body in comparison to iron from plant sources. Thus, to help better iron absorption from plant sources our body requires Vitamin C. Sufficient intake of vitamin C helps in preventing swelling of the nail tissue and hangs nails. Various citrus fruits like orange, lime, lemon, grape fruit and berries such as blueberries, strawberries, raspberries etc. are rich in vitamin C. These can be easily added as part of the daily balanced diet. Apart from the all important Vitamin C they also add fiber that improves digestion.

Green leafy vegetables

GLV’s or green leafy vegetables contain good levels of Vitamin C, A and K, riboflavin, folic acid, thiamine and B carotene. They also are a good source of iron and calcium along with loads of antioxidants and fiber. Iron, vitamin C and B carotene in green leafy vegetables are vital for healthy nails. Vertical ridges on the nails are an indication of iron deficiency. Thus, to fulfill the iron requirement, GLV’s like lettuces, spinach, collard greens, mustard greens, Swiss chards etc. can be eaten as part of the daily diet. At least 2 servings of GLV’s are recommended for best absorption of their nutrients.

Seeds and nuts

Different seeds and nuts are natural snacks loaded with various essential nutrients. Nuts and seeds contain vitamins A, B, E, C and K, Vitamin B1 and B2. They also consist of minerals such as iron, zinc, copper, calcium and potassium. They are high in proteins and fiber. Poor intake of zinc and iron is generally associated with white spots on the nails. A good dose of minerals from nuts and seeds boosts the health of nails and their absence can cause dryness, pale and brittle nails. However, people allergic to nuts should avoid consuming them. Also since nuts have high levels of saturated fats one should consume them in moderate quantities.

Cheeses

Cheese contains loads of nutrients such as Vitamins A, C and D, Vitamin B1 and B2. Cheese also consists of iron, calcium, protein and fiber. All these nutrients are vital for a healthy body and healthy nails. It is observed that white lined bands that go across the nail beds are associated with protein deficiency. Cheese is a good source of protein and other essential nutrients. However, cheese should be consumed in moderation due to its high fat and cholesterol content.

Oily fish

Oily fish such as Salmon, Trout, Mackerel, Herring, Sardines etc. are rich sources of many essential nutrients. They contain essential omega 3 fatty acids, Vitamin A and D, proteins and minerals. Omega-3 fatty acids in fish are almost needed by every part of our body including nails. Omega 3 is vital for all body functions ranging from reducing inflammation to producing hormones.

Fruits

Apart from their sweet taste and varied flavors fruits like apples, bananas, avocados, figs, grapes etc. also provide with numerous essential nutrients. Fruits contain essential vitamins, minerals and antioxidant which are fundamentals for healthy nails. They also provide fiber. 1-2 servings of fruits can be added as part of the daily balanced diet.

Whole grains

Whole grains consist of all the nutrients God put into them as opposed to normal grains. They contain fiber, protein, vitamins and minerals, all which are essential to maintain healthy nails. Whole grains can be eaten in form of cereals, puffed grains, pastas, whole wheat breads or whole grain flacks.

Apart from these foods, drinking ample water is also essentials for healthy, shiny and strong nails.

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