Foot and Nail VitaminsAlthough vitamin deficiencies are rarely the cause of nail fungus, a diet rich in certain foods can help improve nail health and prevent microscopic fungus from invading. Use simple prevention strategies in conjunction with dietary interventions. Avoid walking barefoot because nail fungus is contagious, and keep your feet clean and dry to prevent bacterial growth. Absorbent foot powders are another tool to add to your arsenal of defenses.
Your nails are more porous than your skin, so they are vulnerable to environmental pressure, such as detergents. But nails are also dependent on your nutritional intake to remain strong and grow smoothly. So if your nails become weak or discoloured, it could be a sign of vitamin or mineral deficiency.
Here are the top six signals from your nails that you are running low on essential vitamins or minerals:
Nail Biting: Nails are a natural depository of minerals, so if you are compulsively biting your nails, you could be low in nutrients and turning to the closest source! Rather than rely on your nails for you nutritional needs, expand the range of fresh foods in your diet, or try a supplement of Vitamin C, zinc or B-complex vitamins.
White Spots: If you consistently see white flecks (or leukonychia) on your nails, this could indicate that you are low in zinc or Vitamin C, as both these nutrients protect your body from free radicals. The B-complex vitamins, particularly B6 and B12, help strengthen your nails which will prevent white spots caused by trauma to the nail.
Brittle Nails: If your nails are fragile and peeling, and you have ruled out environmental trauma, you could be lacking in iron. Iron is essential to manufacture haemoglobin, which generates the oxygen necessary for nails to strengthen and grow. As Vitamin A is necessary to transport iron around the body, a Vitamin A deficiency can also lead to weak, brittle nails. Zinc is another important nutrient for strengthening nails.
Horizontal Ridges: Ridges running across the nail are a clear indication of nutrient deficiency. The B-complex vitamins are essential for growth of the nail, so lack of any of these vitamins will flaw the nail's growth, leading to ridges. An iron deficiency can cause horizontal ridges accompanied by white flecks on the nails.
Beau's Lines: These indented ridges running horizontally across the nail usually indicate there was a temporary interruption to the nail's natural cell division. This interruption might have been caused by trauma, such as physical injury or chemotherapy treatment. Beau's Lines are not always directly caused by nutritional deficiency; however, if they are resulting from long-term illness, extra nutrients could be beneficial for overall health.
Spoon Nails: With this extreme condition, the softened nails are raised at the edges to make a spoon shape. The nail can scoop up enough to hold a small level of liquid. Spoon nails (or koilonychia) usually result from anaemia (iron deficiency) in relation to conditions such as heart disease or hypothyroidism.
Vertical Ridges: Don't panic! Vertical lines, running parallel from the base to the tip of the nail are normal and healthy. They will become more prominent with age.
It would be fair to say that healthy nails are a direct reflection of healthy skin. Vitamin E and other antioxidants are your champions, as are essential fatty acids, calcium, healthy oils, and magnesium.
In all reality, the bulk of your best nail vitamins and minerals can be obtained through food consumption. Raw seeds and nuts provide calcium, oils, and high quality proteins. Antioxidants, including E and C vitamins are plentiful in citrus fruits and berries. Red grapes are antioxidant powerhouses! So are tomatoes. Fresh, cold-water fish, namely salmon will work wonders on your skin, hair, and nails.
Other foods that contain amazing quality nail vitamins include avocados, cold-pressed oils (flax, olive, almond, pumpkin seed, etc.), bell peppers, green vegetables and grasses (wheatgrass, barley grass, etc.), and biotin-rich foods such as brewer's yeast, brown rice, and soybeans.
Perhaps the most amazing food discovery in decades is the acai berry from the Amazonian rainforest. It is actually reported to have up to 33 times the antioxidant power of red grapes, ample amounts of beneficial fatty acids (aminos 3, 6, and 9), and metabolism enhancers which help you burn fat and regain a youthful appearance.
In addition to nail vitamins, ample hydration is absolutely critical. If you can take down four to six liters of purified water on a daily basis, you will be blessed with radiant, glowing skin, hair, and nails. This will also flush dangerous toxins out of your body and dramatically improve your overall health.
While this dietary information is sound, the reality is that most of us will never eat the way that's been described here. If you do, you will be blessed. You WILL be amazing! But whether you do or do not regularly consume all of the foods high in hair and nail vitamins, one thing that can change your life in a major way is supplementation.
A great whole-food (never synthetic) multivitamin will work miracles! You should also look for a natural hair, skin, and nail formula. These types of supplements will contain concentrated forms of many of the foods we've discussed, as well as many, many others.