Good nails mean good health

You know your inner health is fine just by looking at your nails. Smooth, well-shaped nails are not only a sign of good health, they also look great. Eating plenty of fruits and vegetables will give you the essential vitamins and minerals that are vital for your nails. But be aware that household chores that involve use of detergents can damage your nails, so it is advisable to wear gloves when doing the dishes.

1) A deficiency in Vitamin C can lead to raised or bumpy nails, hangnails and nasty reddish-brown spots. Vitamin C is vital to the structure of the nails and it makes them healthy, strong and grow long. Good sources for this essential vitamin are red and green bell peppers and citrus fruits.

2) Make sure you take in enough calcium, which makes nails strong and promotes their growth. If you are deficient in calcium, it can cause white lines or bands across the nail beds (the skin under the nail). Dried beans, leafy vegetables and dairy products are good sources of calcium.

3) Pink colour of the nail bed is a sign of a healthy nail due to iron. An iron deficiency can cause vertical ridges on the nail. The best sources of iron are leafy vegetables. Combine them with foods containing Vitamin C for better results. Prune juice, raisins, almonds and surprisingly, watermelon, are also good sources of iron.

4) Silica helps the structural formation of the nail and production of collagen. Its deficiency leads to brittle nails. Silica is normally found in the skin of vegetables, such as potato skins and the husk of wheat. It is also the fibrous stuff within the food such as the fibres on the pit of the mango, or the fibres within the celery.

5) To improve blood flow to nail beds, eat garlic. For firmness and strength, don’t forget to add onions, avocados and strawberries to your diet. Folic acid provides flexibility and strength to the nail and you can find it in spinach, broccoli and berries. So head to your local grocery and stock up on fresh fruit and vegetables. Whip up some fresh juices and smoothies to get your hit of healing vitamins and minerals.

(Information: Prapthi Rai, nutritionist, quality control and assurance manager, Barakat).