Healthy Diet for Nails

A healthy diet supports strong, healthy nails. Injury and trauma can cause nail disorders and abnormalities, but nutrient deficiencies can also damage nails. The healthiest diet for nails adheres to federal dietary guidelines and includes a variety of foods. Individuals who eat a balanced diet can support overall health and nail health without the use of supplements.
Nail Abnormalities
Nail abnormalities can affect the color, shape, texture and thickness of nails. According to Medline Plus, nail abnormalities that can be nutrition-related include Beau’s lines, brittle nails and koilonychia. Beau’s lines are characterized by depressions across the fingernail, and koilonychia refers to abnormally shaped nails that are thin and inwardly curved. Safe Alternative Medicine says other nail abnormalities that may be caused by nutrient deficiencies include hang nails, white bands or spots across the nails, dry or splitting nails and cuts or cracks in the nails.
Protein
According to the Mayo Clinic, nails are composed of a protein called keratin. A protein deficiency can weaken nails. The Dietary Reference Intake for protein is 0.8 grams of protein per kilogram of body weight. Foods high in protein include meat, poultry, dairy products, eggs, beans, legumes, nuts, soy products and certain grains.
Brittle Nails
According to Langone Medical Center (LMC), brittle nails are one of the most common nail abnormalities and affect about 20 percent of people. Brittle nails can lead to breaking, peeling or splitting of nails. Iron-deficiency anemia is one cause of brittle nail. Medline Plus says iron-deficiency anemia can be prevented by eating iron-rich foods like eggs, fish, legumes, meat, poultry, raisins and whole-grain bread. Individuals who do not get enough iron in their diet may consider taking iron supplements. LMC notes that calcium, vitamin A and zinc supplements have been used to treat brittle nails but have not been proven to be effective.
Biotin
Biotin is also known as vitamin H. According to the University of Maryland Medical Center (UMMC), biotin helps convert food into energy. The UMMC says preliminary studies have shown that biotin supplements may improve thin, splitting or brittle nails. The Mayo Clinic says 2.5 milligrams of biotin a day may increase nail thickness. Natural sources of biotin include brewer’s yeast, egg yolks, sardines, nuts, soybeans, legumes, whole grains, cauliflower, bananas and mushrooms.
Considerations
According to Safe Alternative Medicine, vitamin A, calcium, folic acid, vitamin C, zinc and vitamin B12 deficiencies have been associated with nail abnormalities. A well-balanced diet can prevent all types of nutrient deficiencies. Federal guidelines recommend a diet rich in nutrient-dense foods like fruits, vegetables and whole grains, low-fat dairy products and lean proteins. A healthy diet should limit foods high in fat, sodium, added sugar and cholesterol because they have little nutritive value.

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