Health Desk
Tv10punjab
Our nails are not just for beauty—they also protect our fingertips and help us perform daily tasks. Healthy nails are usually smooth, strong, and free from discoloration or spots. However, many people experience problems such as brittle nails, breakage, or ridges due to poor diet, bad habits, or underlying health issues.
In this article, we will discuss:
Why nail health is important
Common nail problems and their causes
Tips for keeping nails healthy
Diet plan for strong and beautiful nails
- Why Nail Health is Important
Nails protect the sensitive tips of our fingers and toes from injury. They also act as indicators of overall health—changes in nail color, texture, or shape can sometimes point to nutrient deficiencies or health conditions. Taking care of your nails improves your appearance and prevents painful conditions like ingrown nails or fungal infections.
- Structure of Nails
Before we talk about care, it’s important to understand the structure of nails:
Nail plate – The hard, visible part of the nail.
Nail bed – The skin beneath the nail plate.
Cuticle – The skin at the base of the nail that protects against infection.
Lunula – The white half-moon shape at the nail’s base.
Matrix – The tissue under the cuticle that produces new cells, helping nails grow.
- Common Nail Problems and Causes
a) Brittle Nails
Cause: Frequent contact with water, harsh chemicals, low iron, or thyroid problems.
Symptoms: Nails break or split easily.
b) Yellow Nails
Cause: Fungal infections, smoking, frequent nail polish use, or vitamin deficiency.
Symptoms: Nails turn yellowish and thick.
c) Ridges on Nails
Cause: Aging, injury, vitamin B12 or magnesium deficiency.
Symptoms: Vertical or horizontal lines on nails.
d) Spoon-Shaped Nails (Koilonychia)
Cause: Iron deficiency anemia.
Symptoms: Nails curve upward like a spoon.
e) White Spots
Cause: Minor injury, zinc deficiency, or fungal infection.
Symptoms: Small white dots or patches on nails.
f) Nail Biting Damage
Cause: Habit of biting nails.
Symptoms: Short, uneven nails with damaged cuticles.
- How to Keep Nails Healthy
a) Maintain Good Nail Hygiene
Wash hands and nails regularly.
Dry nails thoroughly after washing to prevent fungal infections.
Avoid keeping nails dirty for long periods.
b) Keep Nails Trimmed and Shaped
Trim nails regularly with clean nail clippers.
Shape them using a nail file to prevent snagging or breakage.
c) Moisturize Nails and Cuticles
Use hand cream or cuticle oil to prevent dryness.
Massage the cream into nails and surrounding skin.
d) Avoid Harsh Chemicals
Wear gloves while washing dishes, cleaning, or using detergents.
Choose nail polish removers without acetone.
e) Give Nails a Break from Nail Polish
Continuous nail polish use can weaken nails.
Take a break of 1–2 weeks between applications.
f) Avoid Biting Nails
Nail biting damages nail growth and increases infection risk.
Use bitter-tasting nail solutions if necessary to stop the habit.
g) Stay Hydrated
Drink enough water daily to keep nails hydrated and flexible.
h) Avoid Excessive Water Contact
Soaking hands for long periods makes nails soft and weak.
Use gloves when working in water for long times.
i) Treat Nail Infections Promptly
Fungal or bacterial infections should be treated early to avoid permanent damage.
Consult a doctor if nails change color, thicken, or become painful.
- Home Remedies for Healthy Nails
Coconut Oil Massage – Moisturizes nails and cuticles.
Olive Oil Soak – Strengthens brittle nails; soak for 10–15 minutes.
Lemon Juice + Honey – Brightens nails and removes stains.
Garlic Paste – Natural antifungal for infected nails.
- Role of Diet in Nail Health
Your nails are made of a protein called keratin. Eating the right nutrients ensures strong and smooth nails. Lack of certain vitamins and minerals can cause brittleness, discoloration, or slow growth.
Important Nutrients for Healthy Nails
- Protein – Essential for keratin production.
Sources: Eggs, chicken, fish, lentils, tofu, beans.
- Biotin (Vitamin B7) – Improves nail thickness and growth.
Sources: Eggs, almonds, sweet potatoes, spinach, peanuts.
- Iron – Prevents spoon-shaped nails and ridges.
Sources: Green leafy vegetables, beans, dates, lean meat, fortified cereals.
- Zinc – Repairs nail tissue and prevents white spots.
Sources: Pumpkin seeds, chickpeas, nuts, whole grains.
- Omega-3 Fatty Acids – Keeps nails moisturized and prevents dryness.
Sources: Fish, walnuts, flaxseeds, chia seeds.
- Vitamin C – Helps in collagen formation for strong nails.
Sources: Oranges, kiwi, strawberries, bell peppers.
- Vitamin A – Prevents dry, brittle nails.
Sources: Carrots, sweet potatoes, spinach, apricots.
- Calcium – Strengthens nails and prevents breakage.
Sources: Milk, yogurt, cheese, fortified plant milk.
- Diet Plan for Healthy Nails
Here’s a simple vegetarian and non-vegetarian 7-day nail health diet plan:
Day 1
Breakfast: Boiled eggs or sprouted moong + orange juice.
Mid-Morning Snack: A handful of almonds and walnuts.
Lunch: Brown rice, dal, spinach sabzi, salad.
Evening Snack: Carrot sticks with hummus.
Dinner: Grilled fish or tofu with mixed vegetables.
Day 2
Breakfast: Oats with milk, chia seeds, and strawberries.
Mid-Morning Snack: Dates and pumpkin seeds.
Lunch: Chapati, rajma, beetroot salad.
Evening Snack: Sweet potato chaat.
Dinner: Chicken soup or lentil soup + whole wheat bread.
Day 3
Breakfast: Whole grain toast with peanut butter + banana.
Mid-Morning Snack: Papaya slices.
Lunch: Quinoa, dal, broccoli stir-fry.
Evening Snack: Roasted chickpeas.
Dinner: Paneer curry or grilled salmon + vegetable salad.
Day 4
Breakfast: Vegetable upma or poha + glass of milk.
Mid-Morning Snack: Mixed seeds (flax, chia, sunflower).
Lunch: Millet roti, chana dal, leafy greens.
Evening Snack: Fruit yogurt with honey.
Dinner: Egg curry or kidney bean curry with brown rice.
Day 5
Breakfast: Smoothie with spinach, banana, and almond milk.
Mid-Morning Snack: Boiled sweet corn.
Lunch: Chapati, fish curry or soy curry, cucumber salad.
Evening Snack: Handful of walnuts.
Dinner: Vegetable soup + whole wheat bread.
Day 6
Breakfast: Idli with sambar and chutney.
Mid-Morning Snack: Guava slices with lemon.
Lunch: Brown rice, mixed dal, carrot-beetroot salad.
Evening Snack: Baked sweet potato fries.
Dinner: Grilled chicken or tofu with steamed broccoli.
Day 7
Breakfast: Paratha stuffed with spinach + curd.
Mid-Morning Snack: Handful of cashews and raisins.
Lunch: Millet khichdi with vegetables.
Evening Snack: Boiled egg or boiled chana.
Dinner: Lentil soup + multigrain bread.
- Lifestyle Tips for Nail Health
Get enough sleep for overall body repair.
Exercise regularly to improve blood circulation to the nail bed.
Avoid using nails as tools (like opening cans).
Do not peel off gel or acrylic nails yourself—it damages the nail surface.
Conclusion
Healthy nails are a result of good hygiene, proper care, and a balanced diet. By avoiding harsh chemicals, moisturizing regularly, and eating nutrient-rich foods, you can keep your nails strong, smooth, and beautiful. Remember—nail health often reflects your body’s internal health, so care for them from the inside out.