NAILING IT…..IN YOUR NAILS’ HEALTH

Nails not only scratch people in girl fights…they also play a big role in the overall beauty of ladies and men too. Weak…breaking…curved nails are just some of the indicators of unhealthy nails. Apart from genetics, lifestyle plays a big role in our overall health and that includes our nails. Let’s look at some nutrients that can make your nails stronger, longer and healthier both inside and outside.

PROTEIN

Nails, like hair strands, are made of a protein; Keratin. This makes a regular protein-rich diet important in maintaining nail health. Eating meats, eggs or any other protein rich foods regularly is simply enough as far as proteins are concerned. For vegetarians, use vegetarian protein sources such as tofu, seitan, beans and quinoa.

ZINC

Lack of Zinc in the diet results to weak and stunted nails. White spots on the nails also result from the deficiency of zinc. If you have any of these problems it’s time to pump up your zinc consumption. Pumpkin seeds, sesame seeds, beef, lamb and oats are good sources of adequate zinc

IRON

Anemia, a zinc deficiency, presents itself through the nails by making them thin, curved and with ridges. Iron deficiency can be averted by increasing the intake of red meat, green leafy vegetables like kale, and shellfish.

BIOTIN

Biotin, a B vitamin, helps in promotion of healthy call growth and in amino-acid metabolism…both of which are key in the development of healthy nails. The easiest way of getting biotin is by the use of supplements …but it can also be found in bananas, eggs, wheat germ and whole grains.

NAIL PROBLEM	POSSIBLE NUTRIENT DEFICIENT
Brittle, weak and dry	Calcium, Vitamin A
White Spots	Iron, Zinc
Cracking and Breaking	Protein, Iron
White Lines	Zinc, Protein
Curved nail end and Darkening	Vitamin B12
Reddish-Brown Spots	Folic acid, Protein and Vitamin C

Lifestyle Changes

Nutritional Changes

1. Eat daily adequate amounts of proteins from different sources
2. Eat yellow or orange vegetables regularly. They contain vitamin A, necessary for strengthening nails.
3. A daily intake of citrus fruits and vegetables is critical in treating reddish-brown spots.
4. Increase intake of green leafy vegetables which are good sources of folic acid, vitamin A and calcium.
5. Prevent cracking of nails and the development of white spots by enriching your diet with legumes which are high in fiber, protein, iron, zinc and folic acid.
6. Regular intake of milk and dairy products helps in increasing your protein, calcium, zinc and B12 consumption

Healthy Nails

Extra tips

1. Always maintain clean and short nails
2. Ensure you wear 100% cotton socks
3. Remember to wear gloves when doing house chores
4. Do not use polish removers that contain acetone

I’ll leave all guys out there with a quote from usher (artist);

Appearance is something you should definitely consider when you’re going out. Have your girlfriend clip your nails or something like that.

Now you know how to nail it…in making your nails healthier! You don’t have to hide grubby nails behind polish anymore!