Healthy diet including a lot of fruits and raw vegetables help the nails in getting their required vitamins, proteins, minerals and enzymes. Silicon is essential for healthy nails. We can get this from broccoli, fish and inions. One must consume food rich in biotins like whole grains and drink plenty of water and fruit juices. Food rich in calcium like carrot juice and rich in zinc and vitamin B help in the strengthening of nails. Other essentials for healthy nails include:
Vitamin A and calcium: Calcium is vital for the health and strength of the nails. Deficiency of vitamin A can severely affect the health of the nails as this vitamin helps the body to process proteins.
Aridness and fragility of the nails are caused due to the lack of Vitamin A and calcium. Intake of almond, buttermilk, cabbage, cheese, figs, etc. provide the body with calcium while carrots, sweet potatoes, spinach, winter squash are the rich sources of vitamin A.
Folic acid and vitamin C: Folic acid is responsible for the maintenance of healthy nails. It helps in the strengthening of weak nails. Low intake of vitamin C can lead to brittle and fragile nails.
Hangnails are a result of the deficiency of folic acid and vitamin C. Leafy vegetables, spinach, lettuces, sunflower seeds, dried beans and peas are rich sources of folic acid while strawberry, melons, citrus fruits, broccoli, red peppers are full of vitamin C.
Protein: Nails are made up of covered layers of protein called keratin that grows from the part at the bottom of the nails under the cuticle. Lack of proteins can cause white bands across the nails. Lean red meat, chicken, fish, eggs, turkey, low fat dairy are rich sources of proteins.
Hydrochloric acid: Deficiency of hydrochloric acid can lead to splitting nails. Natural way of vitamin B1 is the rich way of getting hydrochloric acid.
Vitamin B12: This vitamin is vital in promoting normal nail growth and healthy coloring of nails. Darkening and dryness of nails along with a very rounded and curved end is due to the deficiency of vitamin B12. Liver, beef, ham, tuna, yoghurt, milk, cheese, eggs are rich natural sources of this vitamin.
Zinc: Zinc is an important mineral for nails. Deficiency of zinc causes white spots on the nails. Some of the rich sources of zinc are cashew, yoghurt, baked beans, chicken leg, crab, milk, cooked kidney beans, boiled peas, etc.