Eat your way to stronger, healthier nails

Whole grains with iron
Iron is essential for healthy nails, skin colour, and hair growth. Whole grain or 100 per cent whole wheat bread or pasta are good sources of iron. Additional iron sources include meats, eggs, dark leafy vegetables and legumes.

Protein it up!
Your nails are composed of laminated layers of a protein called keratin, which is also found in your hair and skin. Women need an average of 4 to 6 ounces of protein per meal while men need approximately 5 to 7 ounces per meal. It is best to choose optimal sources of protein such as cold water fish, turkey, chicken, egg whites, low-fat dairy products, soy and occasional lean red meats.

Sprinkle with flax
Flaxseeds are loaded with omega-3 fats, fibre and protein. In fact, there is 25 grams of protein for every 100 grams of flaxseeds. In order for your body to absorb flaxseeds, they have to be ground up or milled. Once ground, add one teaspoon of flaxseeds to your morning cereal, salads, juice or protein shakes or just eat them plain.

The most important point
Long-lasting beauty changes take place from improving health on the inside. Start by making healthier nutritional choices and watch for the improvements you will see in your skin, hair and nails.

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