I once had a roommate whose mother (who happened to be a nurse) would always check her nails when she went home for that holidays to make sure she was eating right. As it happens you can tell a great deal about your diet-or specifically, what you are without your diet-by the state of your nails. That means that by eating the proper foods you can make sure that your nails are always long, strong, and healthy!
If your nails are dull and don’t have the type of glossy sheen you would like, it might be since you are not getting an adequate amount of the key B vitamin folate. It might be particularly important to concentrate on your folate intake as you age, as the body doesn’t absorb it so easily with passing years. Legumes for example lentils, peas and beans are high in folate, and leafy greens such as spinach will even perform some good!
Another important nutrient for nail health is iron-the nail disease koilonychias is usually associated with iron-deficiency. Foods that are rich in iron include eggs and spinach, and it’s vital that you pair them with foods that are high in Ascorbic acid for example tomatoes and citrus fruits, to assist the body absorb it better. Iron is most easily available through red meats like beef, pork, or lamb, and lean red meats also provide the additional benefit of being a great resource of protein. Nails are constructed with proteins called keratin, so to get stronger nails, you have to consume proteins which help them grow. Other foods that are rich in protein include fish like salmon and mackerel, cheese, and nuts.
Your nails will also take advantage of efa’s, which will reduce brittleness and flaking and give your nails a more moisturized, healthy look. Omega-3s are the best method of getting these important nourishment, so be sure to introduce more foods which are high in Omega-3 to your diet. These food types include flaxseed, salmon, spinach, and walnuts. Another technique to ensure your nails are dried up would be to rub olive oil in your nail beds every evening to improve hydration.
With these small inclusions in your diet you will have glowing, healthy nails!
