Health of your nails
Some people have nails that do not require much attention, while in others it is obvious that extra care is required. The nails are either brittle or they have a flaky appearance. These are signs that you diet is not wholesome and healthy.
A healthy and balanced diet is necessary for nails too just as it is for overall health and the general well being.
What can you do:
- Milk – in all its forms, especially cheese. Milk is rich in calcium, biotin and proteins, and nail primarily is composed of keratin, which is a protein. Hence a protein-rich diet like milk or its products will help in strengthening this keratin matrix. The biotin and calcium in the milk help in strengthening the nail plate and make it less prone to cracking.
- Seeds – Sesame and pumpkin seeds are rich sources of zinc, which is a micronutrient that isn’t easily available in foods. Zinc deficiency is, therefore, common and can lead to brittle and fragile nails and also white spots on the nails. Eating roasted pumpkin seeds can provide a healthy dose of this micronutrient and prevent fragile nails.
- Fish – is rich in omega 3 fatty acids and also provides a healthy dose of proteins and sulphur. Fish have high quantities of omega 3 fatty acids, which moisturises the nail bed and increases the suppleness of thin and brittle nails. The phosphorous and sulphur in fish help in strengthening the nail.
- Cooked egg white – is a rich source of protein and biotin and helps in making the keratin of nails thicker and stronger. However, raw eggs have a substance that binds to biotin making it nonabsorbable. People who consume large amounts of raw egg whites can, therefore, have biotin deficiency which can actually lead to brittle and fragile nails. It is the cooked egg whites that should be taken to improve health of the nails.
- Liver – of an animal is rich in iron. Iron deficiency common among vegetarians as vegetarian sources of iron (non-haem iron) are not as good as haem iron present in non-vegetarian sources. A diet containing spinach, lentils, beans and jaggery can help the vegetarians.
