Controlling nail problems through healthy diet

Most nail problems stem from abuse — everything from picking and biting to overuse of polish removers, glues and other harmful chemicals. In some instances, however, un­healthy nails actually reflect a nutritional deficiency or an underlying medical problem.

• Nails are composed of keratin, the same hard protein that forms the outer layer of skin (the epidermis) and hair.
• Healthy nails are strong and smooth, with a pinkish cast. Like hair, they need moisture for flexibility; without it, they become yellowish and break or chip easily.
• In order to maintain healthy growth and strength, nails require a steady supply of oxygen and other nutrients. But because the body is very efficient in delivering nutrients to its areas of greatest need, and as the nails are not vital organs, they are one of the first parts to be short-circuited if there is greater demand elsewhere in the body.
• Many of the nail problems that reflect diseases and nutritional deficiencies disappear when the underlying condition is corrected. In order to make keratin, the body needs high-quality protein from lean meat, poultry, fish, seafood and other animal products; a combination of grain products and legumes will also supply complete protein.

A more ­common nutrition-related problem involves iron deficiency or other anemias, in which the blood does not deliver adequate nutrients to the nails.

• Increasing the consumption of iron-rich foods — lean meat, poultry, fish, seafood, dried apricots and enriched cereals and breads — may be enough to cure mild iron-deficiency anemia.
• A doctor should be consulted, however, to determine whether the anemia is due to other nutritional deficiencies or to chronic hidden bleeding. (Never self-treat with iron supplements; they can lead to toxicity and many other serious problems.)
• Vitamin C helps the human body absorb iron from plant sources; thus, a balanced diet should include citrus fruits and a variety of other fresh fruits and vegetables.

Some types of anemia that affect the nails are caused by a deficiency of folate, an essential B vitamin.

• Whole grains, legumes, dark green leafy vegetables, peas, nuts and orange juice are good sources of folate and other important B vitamins.

Brittle and splitting nails are usually caused by excessive dryness, which increases with aging and is exacerbated by exposure to detergents and chemicals.

• Soaking the fingers in water and then applying a moisturizing hand cream or a conditioner formulated for the nails can restore lost moisture and prevent moisture loss.
• Application of nail hardeners may also help seal in moisture and provide a protective hard surface over the nails.
• Dermatologists generally recommend protein hardeners or products that contain nylon rather than ones made with formaldehyde, which causes reactions in some people.
• Contrary to some promotional claims, however, protein and other substances applied to the surfaces do not sink into or "feed" the nails.

Myth: Gelatin, calcium or zinc supplements aid nail health.

Reality: These nutritional supplements, promoted as nail builders, hardeners and healers, have little if anything to do with nail health. In reality, gelatin is an incomplete protein and lacks the amino acids to give nails strength. Nails contain very little calcium, so taking supplements will not enhance their growth or strength. And the same is true of zinc. In the past, the white spots that sometimes develop in nails have been attributed to a zinc deficiency. Those spots, however, are usually caused by an injury, and taking zinc will not get rid of them.

Keep this guide in mind and control nail problems through a healthy and well-balanced diet.