Ask a Dietitian

Believe it or not, what we consume on a day to day basis can effect our fingernails making them look sturdy and strong or shabby and worn out. We use our nails for almost everything that we do whether it is peeling an orange, scratching a lotto ticket or drumming our nails on the dash board waiting for the light to go green. Depending on the nutrient deficiency, our nails can show different signs of wear and tear. The following are some of the different concerns that many people may run into, the possible reasons for the problems and some suggestions to reverse it

1) The Nail bed is spoon-shaped or pale rather than pink

This problem may reflect low iron. To increase your iron intake eat more fish, meat and poultry. Plant sources that are a good source of iron include artichokes, kidney beans, nuts, tomato juice and broccoli. Just remember that plant sources are better absorbed with a source of vitamin C or animal protein. Try a mixed green salad with strawberries, artichokes and nuts for an iron rich meal

2) Nails that have side to side ridges

This can often occur with high fevers and inflammation in the body for extended periods of time. By boosting your immune system with nutrient dense foods you can help combat illness

3) Nails that have longitudinal ridges from cuticle to nail tip

May be due to a lack of biotin which weakens the protein layers below the skin line where ridges begin. For biotin eat more egg yolks, dark green vegetables and green beans. For some, ridges are just a fact of life and actually develop with age. However, the good news is it is not a sigh of a health problem and not something to worry about.

4) Brittle nails

Brittle nails can often occur due to lack of protein, iron and/or the amino acid cysteine in the diet. For protein and iron eat more foods from the meats and alternatives group. For cysteine eat chicken whole grains, eggs, nuts and seeds

5) Nails that are dry, combined with ridges

This may occur due to a lack of B vitamins in the diet. B vitamins are powerful coenzymes that assist particular enzymes in the release of energy from carbohydrate, fat and protein. Deficiencies of these vitamins can directly disturb metabolic pathways. B vitamins, including thiamin, riboflavin, niacin, pantothenic acid and biotin, can be found in a variety of food sources such as whole grains, milk products, eggs, fish, avocados, broccoli, soy products, potatoes and nuts.

6) Curved nail ends, or darkening of the nail

This may be the result of a vitamin B12 deficiency. This can sometimes occur in individuals who are vegan and have eliminated animal products from their diet (a primary source of B12). Vitamin B12 deficiency poses health risks beyond poor nails and should be taken seriously. One may need to take vitamin B-12 fortified soy milk or B12 supplements.

7) Nails with weak cuticles

This can occur due to an overall lack of good nutrition in the diet. Aim to incorporate at least 5 servings of vegetables a day and 2-3 servings of fruit, high quality proteins such as soy products, legumes, fish and lean meats, whole grain products such as whole wheat breads, pastas and brown rice

8) Hangnails

The dreaded hangnails have been suggested to occur as a result of insufficient protein (refer below), vitamin C and folic acid. Vitamin C can be found in citrus fruits, spinach and broccoli. If you are eating 2-3 fruits a day and 5-12 vegetables a day, you should be consuming enough vitamin C. Folate works together with Vitamin B12 to help synthesize DNA required for rapidly growing cells. Folate can be found in dark leafy greens such as spinach and broccoli, and legumes (kidney, pinto, garbanzo, black-eyed peas and lentils). However, heat can inactivate the vitamin, and aspirin, oral contraceptives and antacids can also interfere with how the body handles folate. By incorporating a lot of folate rich foods in your diet and taking a supplement if necessary one can combat the dreaded hangnail.

9) General nail growth and health

There are a number of nutrients that can effect the state of your nail’s general health.

Protein is the major building material that comprise nails and when depleted in the diet can have a major impact on the rate of growth and their ability to stand up to everyday tasks. Vegetarians and vegans often notice this if they are not completing their proteins sufficiently. By combining legumes with whole grains in ample portions, one can successfully complete their protein needs.

Biotin, a water-soluble vitamin from the B-complex group of vitamins, has also been noted for its ability to increase the thickness of the nail plate helping to defend against brittle nails. In a Swiss study, 63 percent of 35 adults that were given daily biotin supplementation showed clinical improvement in their nail structure. Biotin is produced naturally in the intestines as well as from dietary sources such as egg yolks, soybeans, fish and whole grains. While deficiency is quite rare, it can sometimes occur in individuals that are taking a long-term regimen of antibiotics, or in individuals that are on a calorie-restricted diet for a considerable length of time. Try incorporating soy into your diet by consuming soymilk or soft tofu in a smoothie with blueberries or tropical fruits.

Lastly, silicon has also been found to be critical for healthy nails. The highest concentration of silicon in the body is actually found in connective tissue such as skin and nails. Silicon is found in leafy, green plants and several grain products (the insoluble forms). Try incorporating dark leafy green salads into your menus with chopped tomatoes, green peppers and a balsamic vinaigrette

Tip: Don’t subject your nails to harsh synthetic hardeners, polishes, and polish removers. These chemical-laden products can be harsh on nails and even result in allergy or chemical sensitivity. In fact, the nail absorbs chemicals faster than does the skin. For a natural conditioning treatment, soak your nails in 1/2 cup of warm olive oil or vinegar with a few drops of essential oil, depending on your particular needs. Wear gloves when washing dishes and using detergents.