A few guidelines for healthy nails

Most nail problems stem from abuse— everything from picking and biting to overuse of polish removers, glues, and other harmful chemicals. In some instances, however, unhealthy nails actually reflect a nutritional deficiency or an underlying medical problem.

Old School
Gelatin, calcium, or zinc supplements aid nail health.
New Wisdom
Gelatin lacks the amino acids to give nails strength. And nails contain very little calcium or zinc.

Nutrition Connection
Here are a few guidelines for healthy nails:
-Bulk up on protein. To make keratin, a strong protein that’s a major component in skin, hair, and nails, the body needs high-quality protein from lean meat, poultry, fish, seafood, and other animal products. A combination of grain products and legumes will also supply complete protein.
-Add iron-rich foods. A common nutrition-related nail problem involves iron-deficiency or other anemias, in which the blood does not deliver adequate nutrients to the nails. Increasing the consumption of iron-rich foods—lean meat, poultry, eggs, seafood, dried apricots, and fortified and enriched cereals and breads—may be enough to cure mild iron-deficiency anemia. A doctor should be consulted, however, to determine whether the anemia is caused by other nutritional deficiencies or to chronic hidden bleeding. Never self-treat with iron supplements; they can lead to toxicity and many other serious problems.
-Check C levels. Vitamin C helps the human body absorb iron from plant sources. Thus, a balanced diet should include citrus fruits and a variety of other fresh fruits and vegetables.
-Try folate. Some types of anemia that affect the nails are caused by a deficiency of folate, an essential B vitamin. Whole grains, legumes, dark green leafy vegetables, peas, nuts, and orange juice are good sources of folate and other important B vitamins.
-Add more essential fatty acids. If your nails are brittle or flaking, the solution may be increasing your levels of essential fatty acids. These are found in foods such as fatty fish and flaxseeds.
-Make your nails as strong as a horse’s hooves. Long ago, veterinarians discovered that biotin strengthened horses’ hooves, which are also made from keratin. Swiss researchers found that people who took 2.5 mg of biotin a day for 5.5 months had firmer, harder nails. In a U.S. study, 63% of people taking biotin for brittle nails experienced an improvement.

Beyond the Diet
-Keep your nails hydrated. Rub a small amount of petroleum jelly, castor oil, or olive oil into your cuticle and the skin surrounding your nails every evening before you go to bed or whenever your nails feel dry.
-Wear rubber gloves whenever you do housework or wash dishes. Most household chores, from gardening to scrubbing the bathroom to washing dishes, are murderous on your nails. To protect your digits from dirt and harsh cleaners, cover them with vinyl gloves whenever it’s chore time.