Nail-loving nutrients

For centuries, women have swallowed royal jelly, a jelly like substance made by bees and fed to a hive's queen bee, eaten liver and drunk gelatin concoctions to get longer, stronger, faster growing nails. In a way, all this supplementation makes sense. Nails are living tissues, which means they are affected by what you do - and don't - put into your mouth. Yet unless you are severely malnourished, you probably get what your nails need from either from your daily diet or whatever vitamin supplements you take. Keep that in mind as you peruse the following list, comprised of nutrients that contribute to healthy nail growth:

1. Studies have shown that biotin, also known as vitamin B-7 and vitamin H, strengthens nails by aiding nail-cell growth. Good sources of biotin are brewer's yeast, broccoli, cheese, nuts, Soya, sunflower seeds, sweet potatoes, and whole grains. Aim for 30-100 mcg a day.
2. Vitamin B12, also known as cobalamin, benefits nails by helping the body absorb proteins and by aiding in nail-cell formation. Good sources include brewer's yeast, milk, cheese, eggs, and sea vegetables such as kelp, nori, or arame.
3. Calcium is the most abundant mineral in the human body. It contributes to the growth and maintenance of teeth, bones and nails. Good sources of calcium are tofu and nuts; bitter leafy greens such as curly kale, sprouting broccoli, and dandelion; and dairy products such as milk and cheese. Aim for 800 to 1200 mcg daily.
4. Protein is essential for healthy keratin formation. However, before you start downing protein shakes, consider that the body needs only 45-50 g of protein a day. A bowl of oatmeal, one large egg, a glass of cow milk or Soya milk, a bean burrito with cheese, a 170 g carton of yoghurt and a 113 g serving of tofu all equal 50 g of protein. Also consider that, because all foods (even vegetables, fruits and grains) contain proteins in some amount, most people who follow a healthy diet get more than enough each day.
5. Silicon helps the nails use calcium effectively and is necessary for healthy nail formation. The mineral is found in alfalfa sprouts, brown rice, peppers, Soya, leafy green vegetables, and whole grains. While there is no established daily requirement for silicon, one or two daily servings of silicon-rich food is enough to provide benefits for your nails.
6. Sulphur accounts for nearly 10 percent of a healthy body's mineral content and is vital to hair, nail, muscle, and skin cells. Good sources of sulphur are Brussels sprouts, cabbage, dairy products, eggs, garlic, pulses, onions, turnips, and wheat germ. While there is no established daily requirement for sulphur, one or two daily servings of sulphur-rich food is enough to provide benefits.
7. Zinc is a mineral that contributes to cell growth and function and is essential for healthy skin and nails. Good sources of zinc are brewer's yeast, egg yolks, pulses, pumpkin seeds, pecan nuts, sunflower seeds, wheat bran, and whole grains. Aim for 15-30 mcg a day.

Nail disorders of some form comprise about 10 percent of all skin conditions.

Don't waste your money on gelatin capsules. Despite the old wives tale, there is no evidence that gelatin makes nails grow faster or stronger.

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