As women age, their nails can become brittle and break easier. While this is not usually a sign of something serious, it could be a sign of a vitamin deficiency or dehydration which is among the leading causes of brittle nails. Therefore, it is crucial to consume a varied diet of foods rich in nutrients. One of the vitamin most responsible for creating strong nails is biotin. Biotin is also good for overall health and is found in cooked eggs, liver, whole wheat, nuts, some fruits and vegetables, and some dairy products, including yogurt.
Along with biotin, yogurt contains many nutrients essential to overall health, including:
- Vitamin A
- Folate (vitamin B9)
While yogurt is full of essential nutrients, it also has a low calorie count. An eight-ounce container of fruit yogurt with 11 grams of protein has about 230 calories. Yogurt also helps maintain other bodily functions. Its probiotic components can help keep digestion running smoothly.
Suggestions for Eating Yogurt
It is important to remember that not all yogurt is the same. Try to stay away from heavily-processed yogurt with added sugar. Yogurt can make a good snack, but there are lots of other ways to incorporate it into your diet, too. These include:
- Fruit smoothie with yogurt. The fruit in your smoothie will also help keep your skin, hair, and nails healthy.
- Yogurt with granola and fruit. You'll get your protein and fiber at the same time!
- Potato salad. Try substituting yogurt for mayonnaise in your potato salad.
- In salads. Plain yogurt can be disguised as a salad dressing with the right seasoning.
- Tacos. Exchange the sour cream for plain, Greek yogurt. It tastes just the same but is healthier.
Eating a wide range of healthy foods is the most effective way to fight menopausal symptoms and can help strengthen your nails and boost your overall health. To prevent deficiencies, it is important to ensure that you are getting the nutrients that you need. Click on the following link to learn more about treating brittle nails and other menopause symptoms.
- Harvard Health. (2005). Health benefits of taking probiotics. Retrieved December 2, 2015, from http://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics
- Iorizzo, M. et al. (2004). Brittle nails. Journal of Cosmetic Dermatology, 3(3), 138-144. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/17134428
- Mayo Clinic Staff. (2014). Fingernails: Do's and don'ts for healthy nails. Retrieved December 2, 2015 from http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/nails/art-20044954
- National Institutes of Health. (2013). Nail abnormalities. Retrieved December 2, 2015, from https://www.nlm.nih.gov/medlineplus/ency/article/003247.htm
- U.S. Department of Agriculture. (n.d.). Full Report (All Nutrients): 01117, Yogurt, plain, low fat, 12 grams protein per 8 ounce. Retrieved December 2, 2015, from http://ndb.nal.usda.gov/ndb/foods/show/106?fg=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=&measureby=
- University of Maryland Medical Center. (2013). Vitamin H (Biotin). Retrieved December 2, 2015, from https://umm.edu/health/medical/altmed/supplement/vitamin-h-biotin