NAIL NUTRITION

The best route to beautiful nails is to follow a healthy, balanced diet of fresh, wholesome food, including vitamin- and mineral-rich foods. Increasing your consumption of fruits and vegetables to five or more servings a day can improve the health of your nails, as well as reduce your risk of chronic and life-threatening diseases such as heart disease and cancer.

Remember, nails grow slowly so it takes a few months before any difference is perceptible. Unless you are severely malnourished, you probably get what your nails need from your daily diet and intake of vitamin supplements. Nail supplements may be over-rated as most healthy, westernized diets today contain everything we need; in fact, we generally urinate supplements out of our systems.

Far better to ensure that you eat enough of the right foods. Here is a list of nutrients that contribute to healthy nail growth and where you can find them:

Vitamin A helps firm thin nails and boost bone growth. Find it in fish, liver, egg yolk, milk, spinach, broccoli and red/yellow vegetables.

Vitamin B7 (biotin) and vitamin H have been shown to strengthen nails by aiding nail-cell growth. Good sources are brewer's yeast, broccoli, cheese, nuts, soya, sun-flower seeds, sweet potatoes and whole grain.

Vitamin B2 (riboflavin) promotes healthy skin, hair and nails. It is found in carrots, asparagus, spinach, sweet potatoes, apples, garlic, ginger, papaya and high-coloured fruits and vegetables.

Vitamin B12 (cobalamin) helps the body absorb protein aiding in nail-cell formation. Sources include milk, cheese, eggs and seaweed such as kelp and nori.

Vitamin C (ascorbic acid) helps prevent hangnails and swelling of nail tissue. Eat fresh fruit (especially citrus), tomatoes, asparagus, red peppers, broccoli, potatoes, nuts, squash, wheatgerm and barley.

Vitamin D (calciferol) enhances absorption of calcium, which prevents dry, brittle nails. Get vitamin D from sunlight on the skin, fish, fish oils, liver and milk.

Vitamin E (tocopherol) helps to prevent yellowed nails and boost circulation. It is found in leafy green vegetables, nuts, seeds and vegetable oils and dairy products.

Calcium contributes to the growth and maintenance of teeth, bones and nails. Good sources include tofu and nuts, bitter leafy greens such as dandelion and broccoli, and dairy products such as milk and cheese.

Fatty acids: flaky,dry nails often respond well to a supplement of evening primrose or starflower oils, which both contain polyunsaturated fatty acids needed to form the structure for cell membranes and lock in moisture.

Iron is an essential nutrient, a deficiency of which can make your nails thin and flat. Increase your intake by eating lean red meat, dark green vegetables, dried fruit and nuts.

Magnesium is important for nail growth. It also stimulates nerve and muscle action. Good sources of magnesium include whole-grain breads and cereals, leafy green vegetables, nuts, beans, milk and fish.

Protein is needed for healthy keratin formation. Too little can weaken nails, so make sure that you get your fair share. Eat two portions a day of the following: meat, fish, eggs, cheese or milk. All foods contain protein, even vegetables, fruits and grains, so most people who follow a healthy diet get more than enough each day. (Vegetarians or vegans who are concerned about the state of their nails should increase their intake of dark green leafy vegetables and flax oil).

Silicone helps nails to use calcium effectively and is necessary for nail formation. Fin it in alfalfa sprouts, brown rice, peppers, soya and leafy green vegetables, as well as whole grains.

Sulphur accounts for nearly 10 per cent of a healthy body's content and is vital to nail, muscle, hair and skin cells. Make sure you fill up on Brussel's sprouts, cabbage, dairy products, eggs, garlic, lean meat and seafood, nuts and seeds, pulses, onions, turnips.

Zinc contributes to cell growth and function and is also an essential nutrient for healthy skin and nails. Good sources of this mineral include brewer's yeast, egg yolks, pulses, pumpkin, pecan nuts, sunflower seeds, wheat bran and whole grains.

Eat a balanced diet that includes lots of vitamin-rich fruit and vegetables, as well as wholegrain cereal and fish. This will provide your nails with the nutrition they need to be strong and healthy.