Nail health can serve as an indicator of overall body wellness. Brittle nails and weakened hair may signal nutritional deficiencies, which can occur due to excessively restrictive diets. Can this condition be corrected, and how can it be prevented? Read on to find out.

The Association Between Strict Diet and Nail Damage

Various factors influence nail health, including the nail care products used, nail-biting habits, and nutrient deficiencies. A diet that is too restrictive or an eating disorder like anorexia.

They can lead to inadequate nutrient intake, which may disrupt the growth and regeneration of nail cells. As a result, nails can become brittle and prone to breakage.

In addition to brittle nails, other nail issues that may arise due to nutritional deficiencies include:

• White spots
• Vertical ridges or lines
• Indentations on the nail surface

Several key nutritional deficiencies that can contribute to nail damage include:

• Iron
• B vitamins such as B7 (biotin) or B12
• Zinc
• Protein
• Magnesium

How to Strengthen Brittle Nails Caused by Nutritional Deficiencies

If brittle nails are linked to nutritional deficiencies, doctors may recommend dietary adjustments to ensure the body receives the necessary nutrients for healthier nail growth.

Some nutrient-rich foods that can support nail health include:

Iron

Iron is essential for producing hemoglobin, a protein in red blood cells responsible for transporting oxygen to cells throughout the body, including the nails. Without sufficient iron, oxygen delivery to body cells becomes inadequate. The recommended daily intake of iron is 18 mg.

Iron-rich food sources include beef, poultry, fish, eggs, nuts, and leafy green vegetables.

Vitamin C

Vitamin C plays a crucial role in enhancing iron absorption and is also vital for collagen production. Collagen provides structure and strength to various body tissues, including nails, hair, and teeth.

To increase vitamin C intake, consume foods such as tomatoes, strawberries, kiwis, oranges, and red bell peppers.

Biotin

Biotin, also known as vitamin B7, coenzyme R, or vitamin H, is a B-complex vitamin that supports healthy cell growth and aids in the metabolism of amino acids necessary for protein production, an essential factor for nail growth.

Good sources of biotin include organ meats like beef liver, egg yolks, dairy products, yeast, salmon, avocados, sweet potatoes, nuts, seeds, and cauliflower.

Protein

Nails are primarily composed of keratin, a fibrous structural protein that enhances their durability and resistance to damage. Keratin also plays a protective role, shielding nails from external harm. It is recommended to consume protein-rich foods such as meat, poultry, fish, eggs, dairy, and legumes to support nail health.

Magnesium

Magnesium supports nail growth. Foods high in magnesium include nuts, seeds, avocados, spinach, green leafy vegetables, and whole grains. Adults are advised to consume 300-400 mg of magnesium daily.

How to Prevent Nail Damage

Brittle nails can be uncomfortable and may affect confidence. To maintain strong, healthy nails, consider the following preventive measures:

• Follow a well-balanced, nutrient-rich diet
• Apply moisturizer to your hands and the area around your nails
• Limit the use of nail polish that may weaken the nails
• Wear gloves while performing household chores or using harsh cleaning products
• Avoid nail-biting habits
• Keep nails short and clean to reduce the risk of breakage

If you have concerns about nail health, consulting a doctor is recommended. You can also use the consultation feature available on the Ai Care application, which can be downloaded from the App Store or Play Store.

Looking for information about nutrition, food and other diet tips? Click here!