H&LSummer2017eMAG

beans, tofu, green lentils, chickpeas, cooked wholemeal pasta. To improve your body’s ability to absorb iron, it is recommended to also eat foods rich in vitamin C. Zinc- is involved in the growth and division of cells within the body including your skin, hair and nails. In order to promote healthy growth in your nails and other tissues, it is important to gain enough zinc in your diet. Signs of nail deficiency: slow growth and discolouration. Best food sources: - Beef, lamb, turkey, prawns, scallops, spinach, asparagus, shiitake mushrooms, sesame & pumpkin seeds, lentils. Biotin- or vitamin H is involved inmaintaining a healthy metabolism. It plays a role in the body’s production of proteins which can encourage the growth of stronger nails. Biotin occurs naturally in foods and you can generally get enough without too much effort. It is not advisable to take biotin supplements without first seeking advice from your doctor. Signs of nail deficiency: Splitting/peeling nails. Best food sources: Eggs, salmon, cow’s milk, tomatoes, almonds, onions, carrots, sweet potato, cauliflower. It’s important to also note the effect of other lifestyle factors on nail health. Smoking,

Your nails provide insight into your health

A re you getting the right nutrients in your diet? Brittle, cracking or discoloured nails can often be signs of nutrient deficiencies. Take a look below of the key nutrients in growing strong healthy nails and what deficiency can look like. Protein- Your nails are made up predominantly of protein or amino acids. Therefore the foundation for having strong nails is a diet rich in protein. Signs of nail deficiency: brittle, easily chipped nails. Best food sources: Lean redmeats, chicken, turkey, fish, eggs, greek yoghurt, cheese, Nuts, tofu, beans & legumes, seitan, seeds (particularly

chia, sesame, poppy and sunflower) Iron- builds and maintains red blood cells within the body which transports oxygen to tissues, muscles and other cells. Iron must be obtained through dietary sources. A lack of iron can starve cells and tissues such as your nails of oxygen. Iron deficiency is more prevalent in females than males and can have serious health consequences. The most common signs of iron deficiency (anaemia) is chronic fatigue and a blue tinge to the whites of eyes. Signs of nail deficiency: raised ridges, dry & brittle nails. Best food sources: Beef, lamb, chicken, salmon, tuna, kidney

alcohol intake, lack of physical activity, poor hydration and stress can all result in unsightly nails.

Snap-on Smile

102 Blackwall Rd,WoyWoy ph: 4341 1751 | email: info@advancedDentalservices.com.au Visit our website or call us for our Terms & Conditions www.advancedDentalservices.com.au

& Lifestyle Magazine | Summer 2017 43

Home