People like to show off their nails when the weather permits. Freshly polished fingernails and toenails make us feel pretty, but anyone can have trouble with their nails that makes them want to hide them. One way to keep your nails looking their best is to revamp your diet.

What you eat can have a profound effect on the health of your nails. Nails and hair share something in common. Eating the wrong foods can make them both brittle and dry, which can lead to hair loss and breaking nails. Before trying dietary supplements, you should examine your diet.

Nails need protein to stay strong and hard. Hard nails grow longer and prettier. When nails are brittle, they reach a certain length and then break. Getting the right types of protein ensures that you have both good-looking nails and a healthier diet. Choose lean cuts of meat and also nuts, beans and legumes.

Nails also need zinc. If you have zinc deficiency, it can show up in your nails as white spots. Increasing your zinc intake will help to fight the white spots and also help new nail cells to grow. Zinc comes from shellfish. Eat more shrimp if you want an easy way to combat the problem.

Zinc is also found in nuts. As a snack, try eating some almonds or unsalted peanuts. To make it even easier, try a bit of flaxseed or bran in your yogurt or on your salad for an extra crunch of goodness.

Iron is another mineral that your body really needs. Many women are iron deficient, especially if they are in their menstruating years. Increase iron intake by eating lean red meat at least twice a week. Dark leafy vegetables also contain iron. Steam them or eat them raw to get the most nutritional value. Iron can keep your nails straight and thick.

Moisturize your nails. Vitamin E oil rubbed into the nails, cuticles and surrounding skin can keep them looking well- nourished. Cracks and splits are less common in nails that are not dry all the time. Vitamin E can be taken internally by eating vegetables and nuts.

An overall well-rounded diet will keep nails growing strong and prevent problems with them. Eat five fruits and vegetables a day. Include super foods that contain many of the nutrients that a healthy body needs: salmon, broccoli, spinach, pumpkin, yogurt, blueberries and oats, to name a few. Combine as many of these foods as you can into each meal.

If your nails are yellowing, brittle, split or contain white spots, take a look in your pantry. What you are eating could be having an effect on the appearance of your nails.