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Eating your way to healthy nails


Unhealthy nails that grow slowly, with ridges, dents, white spots, rips or unusual colours could be the result of a diet deficient in certain vitamins and minerals.

Start with proper hydration. Drinking enough water daily is an important aspect of keeping nails and cuticles healthy, in addition to reducing brittleness of the nails. Electric water kettles like the Electrolux EEK3200R can help to boil drinking water quickly, with a scale filter that removes sedimentary materials like lime scale from it. Once you’re drinking enough to keep yourself and your nails healthy, work on eating a well-balanced diet next.

B Vitamins

Like hair, the B-vitamin called biotin helps to keep nails healthy by reducing brittleness. Another B-vitamin that helps with nail health is vitamin B-12.

Foods that are rich in biotin include carrots, tomatoes, leafy green lettuce, liver, peanut butter, Swiss chard, almonds, peas, oatmeal and beans. Vitamin B-12 can be found in meat, egg and diary products like milk, yogurt and cheese.

Products like nail treatments and lacquer that contain biotin can be applied directly onto the nail and be used as a biotin boost to the area.

Zinc and iron

These two minerals tend to be associated with the health of the nail plate. A lack of zinc can cause white areas on nails, while iron deficiency might create spoon-shaped nails.

By Vichaya Kiatying-Angsulee

Dairy such as milk and eggs are rich in nutrients that are good for your nails.

Good sources of zinc include pumpkin seeds, pork, diary, lamb and beef. Iron can be found in leafy greens, seeds, prunes, grains, red meat, tofu and broccoli.

Calcium and protein

The nail plate undergoes a process called keratinisation, where keratin – a type of protein – are integrated into the nail structure. Eating enough protein and calcium can thus play a large part in strengthening the nail plate.

By Praisaeng
Having good looking nails start way before a manicure.

The lack of calcium may also contribute to nail brittleness. While amino acid supplements may help, it is best to eat a calcium and protein-rich diet. Include more milk, yogurt, cheese and kale in your meals for added calcium. If you don’t eat meat, beans, legumes, soy and eggs are also rich sources of protein.

Vitamin A and C

Vitamin A will give a shine to dull and dry nails while sufficient vitamin C prevents the occurrence of hang nails.

Beet greens, collards, carrots, squash, sweet potatoes and liver are good sources of vitamin A, while oranges, watermelon, cauliflower, bell peppers, tomatoes and grapefruit are excellent sources of vitamin C.

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