Fingernail Diet Myths
You may have heard that taking gelatin or soaking your fingernails in gelatin dissolved in water will make nails stronger. However, the Mayo Clinic says that neither strategy works. In addition, according to a research paper published in the August 2007 issue of the "Journal of Drugs in Dermatology," study authors Noah Scheinfeld, Maurice J. Dahdah and Richard Scher of New York--Presbyterian Hospital determined that supplementation with vitamins E, C, A and B-12 or the minerals zinc, iron, copper and selenium does not improve fingernail health in people who are adequately nourished. More importantly, the researchers found that vitamin supplementation has no effect on nail health in people who have a pathologic disease.
Silica, or silicon dioxide, is a naturally occurring element found in the earth's crust. When ingested, silica is converted into orthosilicic acid in the stomach, the only form of this nutrient readily absorbed through the intestines. This acid is the building block of glycosaminoglycans, a class of chemical compounds that includes keratin proteins. Natural sources of silicon include beets, wheat bran, brown rice, soybeans and leafy greens. According to Scheinfeld and colleagues, 10 mg of silicon daily significantly improved the appearance of Biotin is a water-soluble member of the B complex family of vitamins that appears to strengthen the density of fingernail plates. The authors of the New York--Presbyterian Hospital study observed this effect, specifically. The study team and the Mayo Clinic both recommend supplementing with 2.5 mg of biotin daily to promote healthy fingernails.
Role of Amino Acids
Amino acids impact fingernail health. L-cysteine, for example, is a component of keratin proteins. Usually, supplementation with this amino acid isn't necessary because a normal diet provides adequate amounts. To be sure you're getting enough, eat a variety of foods. Natural sources of L-cysteine include ricotta cheese, cottage cheese, yogurt, broccoli, onions and garlic.
Importance of Iron
According to the McKinley Health Center at the University of Illinois, splitting nails, or nails that become thin, opaque or deformed is a sign of anemia, a condition characterized by low levels of iron. Good sources of iron include legumes, oats, dried apricots and meats, especially organ meats like liver. However, the U.S. Office of Dietary Supplements says that non-heme iron, the form found in grains, vegetables and fruits, is not as well absorbed as heme iron that comes from meats. The university health center staff recommends eating a non-heme source of iron with a heme source or increasing intake of vegetables and fruits high in vitamin C to increase iron absorption.
