Keep fingernails healthy by eating protein.
Fingernails say a lot about overall health. If your nails suddenly change check with a doctor to rule out health issues such as anemia, iron deficiency, heart, liver and thyroid disease. The nail is made out of a protein called keratin. Foods high in protein will benefit the nails the most. It is necessary to eat a well-balanced diet that includes good quality proteins, fruits, vegetables and essential fatty acids for overall health.
Protein
The hair and nails are made from protein. Proteins work to repair tissue and are the building blocks for bones and muscles. The body does not make protein so it is important to get 10 to 35 percent protein from your total calories. Foods beneficial to the nails include eggs, crab, chicken, turkey and chickpeas. Dairy products are also a good source of protein.
Vegetables
Vegetables regulate all body systems. Eating 2 to 3 cups of vegetables a day may reduce cancer and heart disease. Green leafy vegetables are rich in carotene that converts to vitamin A. Vitamin A makes the nails healthy and strong. Foods beneficial to the nails include spinach, asparagus, onion and garlic.
Fruit
Fruit is high in potassium, fiber and vitamin C. These nutrients contribute to lowering glucose levels and cholesterol and may reduce cancer risk. Eat 2 to 3 cups of fruit a day for best results. Foods beneficial to healthy nails include avocados, prunes, raisins and bananas.
Essential Fatty Acids
Essential fatty acids, also called omega-3 fats, are best known for lowering cholesterol and promoting heart health. It supports the immune function by reducing inflammation. Fats give the nails a healthy glow. Foods beneficial to the nails are salmon, flaxseed and olive oil, and nuts. Eat 1 tbsp. fat from oils and 1 oz. fat from solid food for the best benefits.
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