Brittle nails? Calcium and vitamins can help

In case of dull and brittle nails, an adequate intake of vitamins and calcium can help keep them healthy.

They are damaged, broken easily or grow slowly. Here are some tips to improve blemishes and small health problems related to nail fragility.

The appearance of the nails is the mirror of what happens inside the body. An abnormality, such as their fragility, can indicate that the diet is not adequate and that it must be supplemented with calcium and vitamins.

A healthy nail has a rosy color and consists of a homogeneous, smooth and consistent surface. It is composed mainly of hard keratins and sulfur amino acids (cystine), which give elasticity and resistance to the structure.

External attacks and deficiencies of nutrients alter the normal composition and functionality of the nails.

What it depends on

Some diseases, allergies and hormonal problems can affect the nails in different ways: altering their color, shape and texture. In this case the diagnosis, not at all easy, is a purely medical competence.

It may be easier to notice how aggression from detergents, hot water, detergents and dehydrated solvents weakens the nails, causing them to lose their shine and make them more susceptible to breakage.

Most frequently, it is the lack or insufficient intake of calcium and vitamins that can make them vulnerable to dryness, fungal infestations and malformations (presence of horizontal or vertical ridges).

To restore well-being, it is then necessary to have a balanced diet with the right intake of calcium, vitamin A, B, C, D, E and Biotin, fundamental substances for proper nail growth. Let’s see the respective food sources.

Vitamin Food sources
Calcium Milk and dairy products, oily fish (anchovies, sardines and mackerel, crustaceans), green and white vegetables (cabbage, artichokes and broccoli), legumes, oilseeds, fresh and dried fruit, water
Vitamin A Milk, cheese, butter, eggs, liver, fatty fish from the North Seas (salmon, mackerel, herring, etc.), eels, cod liver oil
B vitamins Meat, liver, milk, dairy products etc.
Vitamin C Citrus fruits (lemon, oranges and mandarins), kiwi, strawberries, blackcurrants, dark leafy vegetables (broccoli, watercress, spinach, cabbage), tomatoes, peppers, potatoes
Vitamin D Fish (salmon, herring, mackerel, sardines), pork liver, whole milk and yoghurt, butter, fatty cheeses, eggs
Vitamin E Vegetable oils (for example, of groundnut, sunflower seed, wheat germ, olive), whole wheat, dried fruits (almonds, walnuts, hazelnuts)
Biotin Yeast, liver veal, egg yolk, cow’s milk and cheese, dried fruit, wheat, brown rice, lentils, peas, carrots, lettuce, cauliflower, fungi

Healthier and stronger nails

They are a source of pride and beauty especially for women, but it is important to take care of them in the right way, avoiding their stress through continuous applications of detergents or enamels and allowing normal perspiration.

When your nails are brittle, the first thing to do is pay attention to what you eat. Recommended foods are milk, eggs, fruit (citrus), vegetables and meat; Sacrifice the frying with which we introduce free radicals, substances harmful not only to the nails, but to the whole organism.

A natural, practical and effective remedy is the oil and lemon compress. You can prepare the mixture by adding a tablespoon of lemon juice to two tablespoons of olive oil. The nails will need to be soaked in the mixture for ten minutes a day.

It may be useful to massage the hands with a cream or a strengthening oil and protect the nails from the attack of external substances by using gloves or applying a hardening nail polish.

Vitamins: an “essential” aid

To improve and preserve the health of the nails, it is important not to let them lack the support of essential nutrients. It is essential to understand which foods can draw vitamins from.

  • Vitamin A is found mainly in foods of animal origin (cod liver oil, egg) but is still synthesized by the body from beta carotene present in fruits and vegetables.
  • The B vitamins (B2, B5, B6, B9 and B12) must be taken every day, through a varied and well-balanced diet.
  • Biotin is available in dairy products, chocolate, brewer’s yeast, seafood, egg yolk.
  • Vitamin D is contained in eggs, fish oil, liver, milk and dairy products.
  • Vitamin C is distributed in fruits and vegetables, fights free radicals and contributes to the well-being of the whole organism.
  • Vitamin E is present in vegetable oils and is a powerful fat-soluble antioxidant.

Although the diet includes all essential foods, the vitamin intake may still be insufficient if the body’s demands are increased, for whatever reason.

You can then contact the pharmacist who will be able to recommend, among the many types of multivitamin supplements available, those that can give targeted help to nail health.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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