For healthy growth, your nails need proper nutrition. B-vitamins, calcium, folic acid and vitamin C are all very important; since the body needs all of these nutrients to maintain nail health. Here are a few things to keep in mind:
A vitamin-B deficiency, especially biotin, will produce ridges along the bed of the nail. A diet lacking in calcium contributes to dry and brittle nails. Lack of folic acid, a B-vitamin, and vitamin C are partially responsible for the development of hangnails, a painful and bothersome problem. Insufficient essential oils in the diet cause cracking. If you don’t eat enough sources of essential fatty acids in your diet you can supplement with flaxseed oil or evening primrose oil, both of which are great sources of the two essential fatty acids, Omega-3 and Omega-6. Remember: B-vitamins are abundant in organ meats, nuts, seeds, and whole grains. You can find calcium in all dairy foods, as well as dark green leafy vegetables. Citrus fruits are plentiful in vitamin C - try to include these every day. Essential fatty acids are found in fatty fish, such as tuna, salmon and sardines, as well as in flax seed oil, nuts, seeds, and tofu.