Uncover The Truth: Does Nail-Biting Boost Your Protein Intake?

Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress. Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails.

Nails are made of protein, so eating enough protein is essential for strong nails

Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress. Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails. Brittle nails can often occur due to a lack of protein, iron and/or the amino acid cysteine in the diet. For protein and iron, eat more foods from the meats and alternatives group. Vegetarians and vegans often notice this if they are not completing their proteins sufficiently. By combining legumes with whole grains in ample portions, one can successfully complete their protein needs. Biotin, a water-soluble vitamin from the B-complex group of vitamins, has also been noted for its ability to increase the thickness of the nail plate helping to defend against brittle nails. In a Swiss study, 63 percent of 35 adults that were given daily biotin supplementation showed clinical improvement in their nail structure. Biotin is produced naturally in the intestines as well as from dietary sources such as egg yolks, soybeans, fish and whole grains.

Brittle nails can occur due to a lack of protein, iron, and/or the amino acid cysteine

Brittle nails can also be the outcome of various nutritional deficiencies. Remember, animal products' amino acids like cysteine and methionine help maintain strong nails. Proteins are key players, but make sure you're digesting them properly.

When the stomach doesn't produce enough hydrochloric acid, it struggles to digest proteins effectively. This issue not only hammers the absorption of essential amino acids but also influences nail health. The resulting protein deficiency could be why your nails are brittle or weak.

Brittle nails can also be the result of using harsh chemicals such as acetone to remove nail polish. There are also some other factors and underlying conditions that can result in brittle nails: Anemia: This condition occurs when a person’s body does not produce enough hemoglobin. This is a protein that carries oxygen from the lungs to the rest of the body. Sometimes, an iron deficiency causes anemia.

B vitamins are also powerful coenzymes that assist particular enzymes in the release of energy from carbohydrate, fat and protein. Deficiencies of these vitamins can directly disturb metabolic pathways. B vitamins, including thiamin, riboflavin, niacin, pantothenic acid and biotin, can be found in a variety of food sources such as whole grains, milk products, eggs, fish, avocados, broccoli, soy products, potatoes and nuts.

Biotin increases nail thickness and defends against brittle nails

Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress. Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails. Brittle nails can often occur due to a lack of protein, iron and/or the amino acid cysteine in the diet.

Biotin, a water-soluble vitamin from the B-complex group of vitamins, has also been noted for its ability to increase the thickness of the nail plate helping to defend against brittle nails. In a Swiss study, 63 percent of 35 adults that were given daily biotin supplementation showed clinical improvement in their nail structure. Biotin is produced naturally in the intestines as well as from dietary sources such as egg yolks, soybeans, fish and whole grains.

For some, ridges are just a fact of life and actually develop with age. However, the good news is it is not a sign of a health problem and not something to worry about. Nails that have longitudinal ridges from cuticle to nail tip may be due to a lack of biotin which weakens the protein layers below the skin line where ridges begin. For biotin, eat more egg yolks, dark green vegetables and green beans.

The RDA for protein is 0.36 grams per pound (0.8 grams per kg) of body weight per day. Vegetarians and vegans often notice this if they are not completing their proteins sufficiently. By combining legumes with whole grains in ample portions, one can successfully complete their protein needs. Vitamin B12 deficiency poses health risks beyond poor nails and should be taken seriously. One may need to take vitamin B-12 fortified soy milk or B12 supplements.

Longitudinal ridges in nails may be due to a lack of biotin

Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress. Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails. Low protein intake may cause weaker nails.

Certain nutritional deficiencies can affect your nails. For example, iron deficiency may cause vertical ridges in your nails. Other vitamins that can contribute to the health of your nails include zinc and vitamins A, C, and D. Aging (this is very common in older adults due to low cell turnover) and vitamin deficiency (especially B vitamins that promote cell growth) can also cause longitudinal ridges in nails.

Vitamin B12 deficiency poses health risks beyond poor nails

Vitamin B12 is a water-soluble vitamin from the B-complex group of vitamins. It has also been noted for its ability to increase the thickness of the nail plate helping to defend against brittle nails. In a Swiss study, 63 percent of 35 adults that were given daily biotin supplementation showed clinical improvement in their nail structure.

Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress. Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails.

Brittle nails can often occur due to a lack of protein, iron and/or the amino acid cysteine in the diet. For protein and iron, eat more foods from the meats and alternatives group. For biotin, eat more egg yolks, dark green vegetables and green beans.

The RDA for protein is 0.36 grams per pound (0.8 grams per kg) of body weight per day. By combining legumes with whole grains in ample portions, one can successfully complete their protein needs.

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