NAIL PROBLEMS

FOODS THAT HEAL

Lean meat

Poultry

Fish, especially salmon and mackeral

Citrus fruits

Dried apricots

Dark green leafy vegetables

Fortified and enriched cereals and breads

Legumes

Peas

Flaxseed oil

WHO’S AFFECTED

Those who overuse harsh nail products

People with nutritional deficiencies, such as protein or iron

Those with underlying medication conditions such as lung disorders or infections
Most nail problems stem from abuse— everything from picking and biting to overuse of polish removers, glues, and other harmful chemicals
In some instances, however, unhealthy nails actually reflect a nutritional deficiency or an underlying medical problem

Old School

Gelatin, calcium, or zinc supplements aid nail health

New Wisdom

Gelatin lacks the amino acids to give nails strength
And nails contain very little calcium or zinc

Nutrition Connection

Here are a few guidelines for healthy nails: Bulk up on protein
To make keratin, a strong protein that’s a major component in skin, hair, and nails, the body needs high-quality protein from lean meat, poultry, fish, seafood, and other animal products
A combination of grain products and legumes will also supply complete protein
Add iron-rich foods
A common nutrition-related nail problem involves iron-deficiency or other anemias, in which the blood does not deliver adequate nutrients to the nails
Increasing the consumption of iron-rich foods—lean meat, poultry, eggs, seafood, dried apricots, and fortified and enriched cereals and breads—may be enough to cure mild iron-deficiency anemia
A doctor should be consulted, however, to determine whether the anemia is caused by other nutritional deficiencies or to chronic hidden bleeding
Never self-treat with iron supplements; they can lead to toxicity and many other serious problems
Check C levels
Vitamin C helps the human body absorb iron from plant sources
Thus, a balanced diet should include citrus fruits and a variety of other fresh fruits and vegetables
Try folate
Some types of anemia that affect the nails are caused by a deficiency of folate, an essential B vitamin
Whole grains, legumes, dark green leafy vegetables, peas, nuts, and orange juice are good sources of folate and other important B vitamins
Add more essential fatty acids
If your nails are brittle or flaking, the solution may be increasing your levels of essential fatty acids
These are found in foods such as fatty fish and flaxseeds
Make your nails as strong as a horse’s hooves
Long ago, veterinarians discovered that biotin strengthened horses’ hooves, which are also made from keratin
Swiss researchers found that people who took 2
5 mg of biotin a day for 5
5 months had firmer, harder nails
In a U
S
study, 63% of people taking biotin for brittle nails experienced an improvement

Beyond the Diet

Keep your nails hydrated
Rub a small amount of petroleum jelly, castor oil, or olive oil into your cuticle and the skin surrounding your nails every evening before you go to bed or whenever your nails feel dry
Wear rubber gloves whenever you do housework or wash dishes
Most household chores, from gardening to scrubbing the bathroom to washing dishes, are murderous on your nails
To protect your digits from dirt and harsh cleaners, cover them with vinyl gloves whenever it’s chore time