When my nails would often chip off, I was told that it is the result of calcium deficiency. This was when I decided to explore diet ideas for weak nails. I understood that I needed a diet which is rich in calcium and zinc. Obviously I was in need of foods which were rich in shellfish, crumbly cheese, eggs and meat as these are rich sources of these minerals.

Iron rich foods – You need to have a diet which is rich in zinc and iron. If you have deficiency in iron it often leads to anemia which is characterized by tiredness and also brittle nails. You need to have iron rich foods which include red meat, green leafy vegetables, dried apricots, eggs and also lever.

Vitamin C rich foods – Include foods which are rich in vitamin C, since it is known to be very powerful in absorbing iron in your body. You should include foods which are rich in vitamin C – include kiwi fruits, berries and oranges in your breakfast. These foods will help in absorbing iron in your body which shall work to make your nails healthy.

Tips –

• When you are on a diet which is rich in iron and vitamin C, you need to stay away from caffeine, since caffeine will interfere with iron absorption. If you cannot stay without your regular dose of caffeine, you can at least avoid it with heavy meals.
• You should also avoid the excess intake of alcohol. Brittle nails mean unhealthy liver and one of the main reasons for this  is excessive consumption of alcohol.

Plan your diet well:  If you are really looking forward to healthy and strong nails which do not chip off easily, here are some diet ideas for you.

• Raw salads – Have plenty of green vegetables like asparagus, spinach and  broccoli for your daily requirement of enzymes and vitamins B and C. You can have salads as a part of your breakfast menu and also lunch.
• Vegetables – Have a variety of vegetables like eggplants, carrots, cabbage, cauliflower and beans in your diet. You can have them lightly sautéed with olive oil or have them very lightly steamed.
• Fish – Fish oil is known to be very good for your nail health. Have fishes like tuna and salmon in your everyday meal – have them fried, in soups or simply roasted to add taste to your meals.
• Proteins – Include foods which are rich in proteins like cheese, soy and pulses in your everyday diet. Do not miss out almonds, walnuts, nuts, primrose oil and seeds just like flaxseed.
• Dairy Products – Your daily requirements of calcium shall be fulfilled by dairy products such as milk, and soy.

Image credits - picsdigger.com

ranker.com