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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Is my diet weakening my nails?
Hi Vicky, I've noticed that since I started eating more carefully my nails, which were always very weak and split easily, are even more awful than usual. This has happened in the past when following a low fat diet too. I hardly ever get to the limit of fat intake because I prefer to fill up on fruit and vegetables. Should I try to eat more fat whilst staying in the recommended calorie level, ... or shall I just put up with the nail problem and be pleased that the weight is coming off? Or should I be taking a supplement of some kind to maintain, I'm guessing, the level of fat soluble vitamins that I need? I have plenty of skimmed milk, low fat cheese so I'm not short of calcium. Thanks for your help. Denise
A.
Our expert says...
Hi Denise,
Well, you are right that our nails are affected by our diet and this is because nails are made up of a protein, called keratin, and a combination of minerals, which includes calcium, potassium and other trace minerals, such as zinc. Nails also need essential fatty acids and vitamins to be tip - top condition and strong, healthy nails depend on regular intake of all these nutrients.
I am not surprised that a low fat diet causes your nails to deteriorate and, as the right type of fat is so essential for your overall health too, I suggest you increase the healthy unsaturated fats in your daily diet. These essential fats can be found in oily fish such as salmon, fresh tuna (not tinned), mackerel and trout and also in nuts, seeds and avocados. These are also a good source of zinc, which is also important for healthy nails. For extra zinc, include more lamb, haddock, eggs and almonds in your diet.
Unfortunately these good fats are still quite high in
calories, so you will need to rebalance your overall diet to stay
within your calorie target. But by all
means continue to fill up on fruit and veg too, as these will
contain many vitamins and minerals. Also
ensure that you are eating adequate amounts of protein, as this will
help strengthen the keratin. You will need to be patient though, as
it may take a few months before you notice the difference in you
nails. I hope this helps.
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