Brittle nails are a remarkably common problem, and a woman's risk of developing the condition increases as she enters menopause. However, there are some vitamins and minerals that can help to strengthen nails and restore them to their original luster.
Continue reading below to learn about four vitamins and minerals to prevent brittle nails that every woman should include in her diet.
Zinc contributes toward wound healing, a healthy immunity, and proper nail and hair growth. As such, its deficiency can cause dry and brittle nails. Consume more zinc by increasing your ingestion of seafood, lean meat, and zinc-fortified cereals. Although it is unlikely you will overdose on zinc through food, take care not to eat too much of this mineral as its excess can upset your stomach and cause diarrhea.
Iron is necessary for your body to produce red blood cells as over half of your body's iron supply is found in the blood. Iron deficiency anemia can cause many health problems, like the development of concave-shaped and brittle nails. Iron deficiency can be combated eating more dried fruits, beans, and dark leafy green vegetables, like spinach. You can also find iron in red meat, turkey, and eggs.
Vitamin C deficiency might result in brittle nails as it can cause the growth of both your hair and fingernails to slow down. It is essential to the production of collagen, which is a component of hair, skin, and fingernails. Since the body cannot produce vitamin C, it is important you consume foods that are rich in this vitamin for nail strength, like berries, citrus fruits and juices, and green vegetables.
Biotin, part of the vitamin B family and also known as vitamin H, is essential for maintaining fingernail health. It also helps the rest of the B-complex vitamins work together to combat dry, brittle nails. One of the best ways to avoid its deficiency is to eat liver, cauliflower, carrots, and salmon. Keep in mind that the chance of developing a vitamin B deficiency increases as you age.
Taking care to ensure your diet includes these four vitamins and minerals to protect brittle nails will also assist you in keeping good overall health. However, they may not remedy the source of the problem of brittle nails and other symptoms of menopause, hormonal imbalance. Click on the following link to find out how to treat brittle nails so you indulge in a symptom-free life from now on.
- American Osteopathic College of Dermatology. (n.d.). Brittle Splitting Nails. Retrieved January 9, 2019, from https://www.aocd.org/page/BrittleSplittingNail
- Baran, R. & Rigopoulos, D. (Eds.). (2012). Nail Therapies. Florida: CRC Press. Available from Google Books.
- Lew, K. (2008). Zinc. New York: The Rosen Publishing Group, Inc. Available from Google Books.
- MedlinePlus. (2019). Nail abnormalities. Retrieved January 9, 2019, from https://medlineplus.gov/ency/article/003247.htm
- Pullar, J.M. et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. doi: 10.3390/nu9080866