Nails are not just decorative features of our bodies. They also signal to us when things may not be going well with our health.

By observing the appearance of our nails, we can give ourselves an idea of what is happening inside our bodies, including changes in our diet. Here are some of the things that our nails can tell us about our diet.

1. White spots on the nails

If you see white spots on your nails, it may be an indication that you are not getting enough zinc or calcium in your diet. These minerals are essential for healthy nails, and a deficiency in either can cause nails to become brittle and weak.

Make sure to include zinc-rich foods, such as beef, oysters, and nuts, as well as calcium-rich foods like dairy products, leafy greens, and fortified drinks.

2. Vertical ridges on the nails

If you notice vertical ridges on your nails, it could be a sign of a nutritional deficiency. Ridges can be caused by a lack of vitamin B12 or magnesium in the diet. Foods that are high in B12 include meat, fish, eggs, and dairy products.

You can get magnesium from foods like spinach, almonds, black beans, and avocado.

3. Horizontal ridges on the nails

Horizontal ridges on your nails are also called Beau’s lines, and they can indicate that you have experienced a significant health event affecting nail growth. One of the common causes of these lines is malnutrition, including a lack of protein.

Eating a balanced diet that includes a variety of proteins from sources such as meats, eggs, beans, and nuts can help reduce these ridges.

4. Spoon-shaped nails

Spoon-shaped nails, also known as koilonychia, can be a sign of an iron deficiency. This condition causes the nails to become thin, brittle, and concave.

If you notice this, it is important to increase your intake of foods that are rich in iron, such as red meat, liver, beans, and leafy greens.

5. Pale nails

If your nails are pale or white, it may be a sign of a lack of nutrients in your diet. This could be due to a lack of iron, but it could also be a sign of a decreased overall intake of nutrients.

Make sure your diet is well-balanced, including plenty of fruits, vegetables, lean meats, and whole grains.

6. Yellow nails

Yellow nails can point to a few different issues, including a fungal infection or smoking. But it can also happen due to your diet – particularly if it is high in foods like curry or turmeric.

If you notice yellowing of your nails and you typically eat a lot of these kinds of foods, cut down on your intake and see if that helps.

7. Dry, brittle nails

If your nails are dry and brittle, it might be due to a lack of healthy fats in your diet. Omega-3 fats, found in fatty fish and nuts, are particularly important for nail health.

By increasing your intake of these healthy fats, you can help moisturize your nails from the inside out, leaving them strong and supple.

8. Splitting or peeling nails

Nails that split or peel easily are a sign that you need more protein in your diet. Protein makes up the structure of nails, and a lack of it can cause them to become weak and brittle.

Make sure to include plenty of protein-rich foods in your diet, such as chicken, fish, eggs, tofu, beans, and lentils.

9. Slow nail growth

If you notice that your nails are growing slower than usual, it might be due to inadequate zinc or biotin in your diet. Zinc is required for cell growth and division, while biotin is necessary for the production of keratin, which forms the nails.

You can get both nutrients from foods like seafood, eggs, nuts, and seeds.

10. Dark, vertical lines on the nails

If you see dark, vertical lines or streaks on your nails, it is essential to see a doctor. Dark lines on the nails can be a sign of melanoma, which is a type of skin cancer. Early detection is crucial for effective treatment.

Conclusion

As you can see, the appearance of our nails can be a helpful indicator of our overall health and nutrition. Nails that are dry, brittle, pale or discolored, with ridges or spots, are generally not part of our usual nail appearance.

Taking good care of our nails is particularly important; we can try to ensure that our diet is as nutritionally well-balanced as possible. By incorporating the right foods into our diet and watching our nail appearance, we can help keep our nails healthy and strong.