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Did you know nails are a good way of assessing individual health? They form the boundaries of the body, which reflects its well-being in diseases and deficiency of minerals or vitamins. The changes in nails could be the tip of the iceberg for other diet and health issues one might have.
Here is a list of 10 reasons why your nails have alerted you for vitamin and mineral deficiencies:
1. Weak Or Brittle Nails – Vitamin and Mineral Deficiencies
The most prominent sign of deficiency in vitamins is nails that are brittle. Brittle nails are nails that break very easily. These are generally due deficiency of biotin or other forms of vitamin B. Since biotin is said to strengthen nails, a lower dosage can increase the chances to break even further. Brittle nails are a common form of Vitamin and Mineral Deficiencies
What to do: Eliminate foods low in biotin and boost your intake of sweet potatoes, eggs, nuts, and especially almonds.
2. Leukonychia Spots
Nails can tell you a great deal about your health. The few white spots that appear on a nail are not a cause for concern as they may be the result of some small accidents. Nevertheless, such persistent marks may indicate a zinc deficiency. As was noted, the body’s ability to grow and repair cells will be impaired and this will greatly impact the health of nails. In some cases, the health of the nails is such that they have other accompanying abnormal signs of nail growth.
What to do: Try to improve your diet by including more zinc sources, such as pumpkin seeds, chickpeas, and shellfish.
3. Horizontal Ridges (Beauโs Lines)
Beau’s lines can form for no apparent reason and can lead to indentations or horizontal lines in otherwise healthy nails. These lines can be troublesome , as they are likely the symptoms that may underlie a lack of dietary proteins needed for cell growth. Stress, nutrition, and even some diseases may also affect these signs. If you suffer from weak nails, it is time to reassess your diet.
What to do: Raise the consumption of chicken, fish, legumes, and tofu to fulfill your daily protein needs for optimal nail growth.
4. Nails That Are Dry and Flaking
It is a good idea to reflect on your essential fatty acid intake, especially omega-3, if your nails are flaky and dry. To keep nails and skin healthy, these fats are necessary. Problems like dry nails and nail pain are often associated with a lack of omega-3s.
What to do: For those who need to eat more omega-3 fatty acids, add flaxseed, chia seeds, walnuts, and salmon to the diet.
5. Spoon-Shaped Nails (Koilonychia)
Considering the absence of proper iron along with anemic conditions, spoon-shaped nails, which are nails shaped like a scoop, get formed. An iron deficiency retards the development of healthy red blood cells and ways of adequately nutritious cells which in turn diminishes the formation of nails. Such nails as the one’s afflicted with iron deficiency portray that there is a more serious issue when it comes to health.
What to do: There should consumption of more red meat, along with servings of spinach, lentils and also some fortified cereals to make iron available. Precaution should be made that these be consumed with food rich in Vitamin C for better assimilation.
6. Yellow Nails
The most common cause of discoloration in fingernails is fungal infection; however, it can also mean Vitamin E deficiency or blood flow problems. If you have a mask skin, then a lack of Vitamin E will cause your fingernails to start yellowing like a banana. Vitamin E, being an antioxidant, nourishes the skin and nails, but in its absence, a person will have pale skin and yellowish nails.
What to do: Increased consumption of almonds and spinach along with sunflower seeds that are a great source of vitamin E is recommended.
7. Pitted Nails: Vitamin and Mineral Deficiencies
Pitted nails (nails with small indentations on their surface) may occur due to deficiency of some nutrients of food or due to psoriasis. A lesser known but equally dangerous inflammation disease characterized by zinc deficiency, which can lead to abnormally shaped fingernails is known as psoriasis. Lack of zinc in your body will hinder your nail’s growth and at times can be a symptom of psoriasis.
What to do: Zinc supplements are recommended and visit your physician to rule out psoriasis or any other autoimmune disorders.
8. Split or Cracked Nails-Vitamin and Mineral Deficiencies
Splits or cracks on the nails may suggest a scarcity of vitamins A and C. Both vitamins are important for collagen synthesis, a protein that keeps tissues such as nails strong and flexible. Deficiency in vitamin A and C leads to nails that are cracking and breaking constantly.
What to do: Make an effort to eat more vitamin A sources like carrots, sweet potatoes, dark green leafed vegetables and vitamin C oranges, bell peppers and strawberries.
9. Ridges or Grooves in Nails / Nail Clubbing
Nail clubbing is the enlargement of finger tips and to a certain degree, toes accompanied by the bending of the nails around the finger tips and is characteristically seen with a condition of low oxygen in blood. It’s typically understood as a marker for some illness but it can also show a lack of some minerals like calcium or potassium.
What to do: Consume more calcium containing foods such as dairy, green vegetables and fortified plant milk and make sure to get enough potassium from bananas, sweet potatoes and spinach.
10. Nail Growth is Stagnant – Vitamin and Mineral Deficiencies
The cause for the stagnation of the growth of nails or their extremely slow growth could be attributed to the deficiency of vitamins as a result of unhealthy diet as well as other medical issues. Problems with B12 and folate are rather frequent, and because these vitamins aid greatly in cell proliferation and tissue repair, their deficiency will cause a great deal of problems with the growing of your nails.
How to Handle It: To increase B12 intake, incorporate eggs, milk, and fortified cereals in the diet. Increase folate levels by including green leafy vegetables, beans, and citrus fruits.
Final Thoughts- Vitamin and Mineral Deficiencies
While some deficiencies can be ascertained by examining nail growth and health, there is almost nothing that can be derived out of nails alone. In the presence of drastic changes to your nails, it is sensible to seek a medical expertโs attention for the proper treatment and examination of health.
A rigid routine that involves eating vegetables and other nutritionally rich foods will not only facilitate good nail health but ultimately better oneโs health too. Actively noting these signs of vitamin and mineral deficiencies in nails can bring about positive change on health.
