What to eat to help with brittle nails

 

Lubricating, nourishing and hydrating your body are the first steps in sorting the problem out.

Fill the deficiency gap
Deal with possible deficiencies in key vitamin, mineral and food groups to help improve nail health.

  • Vitamin B complex (biotin) deficiency causes ridges. Eat more: cauliflower, pulses, legumes, sweet potato, peanuts, bananas, and eggs.
  • Isoflavines may boost depleting oestrogen levels. Eat more: nuts, milled linseed, seeds, lentils, wholegrains such as oats and barley.
  • Lack of Calcium causes dry, brittle nails. Eat more: dairy, beans (kidney, cannellini and good old baked beans) and green vegetables.
  • Magnesium helps the body to absorb and retain calcium. Eat more: spinach, green beans, pumpkin and sunflower seeds, cashews and almonds.
  • Omega-3 deficiency results in cracking nails. Eat more: avocado, anchovies, tuna, sardines, salmon, pumpkin and sesame seeds, walnuts – well in fact just about all nuts, especially almonds.
  • Low levels of Folic Acid can mean hang nails. Eat more: broccoli, spinach, peanuts, asparagus, oranges and bananas.
  • Getting enough Protein in your diet helps keratin production. Eat more: seafood, lean red meat, chicken and eggs. 
  • Iron, when levels are low, you can end up with ridged, flaking, brittle nails. Eat more: seafood, fortified cereals, beans and lentils.

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