Fingers and Nails

• Fingernails exist to protect the ends of our fingers. They are plates of dead cells made up of the protein keratin, attached to our fingers by the nail bed. The part that hangs over our fingers is known as the front free edge, the part that sits over the nail bed is known as the nail plate, and the nail matrix is the part that is embedded into our finger. The nail matrix is the only living part of the nail. The cuticle is the skin that meets the nail matrix and forms a barrier that protects the matrix from germs and damage.
  
  

Nail Composition

• Besides keratin, nails are made up of fat and water, which form layers. A lack of moisture in the nail, whether from chemicals or dehydration, can encourage these layers to peel away from each other. Sulfur is a major component of keratin, so a deficiency of sulfur can lead to unhealthy nails as well.
  
  

Dietary Components and Nail Health

• Certain minerals and substances in the diet can improve the look, growth and overall condition of your nails. Sulfur and biotin can be found in dairy, eggs, fish, poultry and meats. These compounds increase the strength and flexibility of nails, allowing them to grow better without damage. Essential fats encourage luster, and can be found in salmon, tuna, nuts and seeds.
  
  

Protein and Nails

• Dietary protein is a huge component in nail health. As a matter of fact, a 2009 study from the University of North Carolina compared modern nail growth rates against those found in a 1938 study from Oxford University, as well as one from the 1950s. It found that the average monthly thumbnail growth has increased by over half a millimeter from the 1938 Oxford study. During the Depression and wartime rationing, dietary protein was scarce. The researchers attributed this increase in nail growth to the switch from the carbohydrate-rich diet favored both before and during the war to a modern one rich in protein.
  
  

Nail Care Tips

• Meats, poultry and seafood are not the only sources of dietary protein. Milk, cheese, eggs, beans, nuts and seeds are also good sources of the protein that will help your nails grow long, strong, and beautiful. Drinking plenty of water helps keep the right moisture balance in your body. Proper nail care, such as regular filing, avoiding harsh chemicals, and using gloves when cleaning and washing dishes, help your nails to look their best as well.