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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- "Scandinavian Journal of Food and Nutrition"; Towards a Healthy Diet: From Nutrition Recommendations to Dietary Advice; A. Andersson, et al.; March 2007
- "Scandinavian Journal of Food and Nutrition"; Towards a Healthy Diet: From Nutrition Recommendations to Dietary Advice; A. Andersson, et al.; March 2007
- MedlinePlus: Vegetarian Diet
- Harvard School of Public Health: Calcium and Milk: What's Best for Your Bones and Health?
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Vegetarian Diet Linked to Strong Hair & Nails
Eating a vegetarian diet can have many health advantages, but it won't necessarily improve your hair and nails 2. In fact, if the diet is lacking in protein, you may develop brittle hair and nails. Because protein is the building material for hair and nails, consuming an adequate amount is necessary to keep them strong.
Protein Recommendations
The recommended dietary allowance developed by the Food and Nutrition Board of the Institute of Medicine recommends 0.36 g of protein per pound of body weight per day. This equates to 54 g if you weigh 150 lbs. Some experts say this level may be too low because it doesn't factor in the use of protein for energy metabolism, so you might want to consume a little more protein than currently recommended. But don't go overboard. Too much protein may lead to weakened bones.
- The recommended dietary allowance developed by the Food and Nutrition Board of the Institute of Medicine recommends 0.36 g of protein per pound of body weight per day.
- This equates to 54 g if you weigh 150 lbs.
Types of Vegetarian Diets
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Of the three main types of vegetarian diets, the lacto-ovo vegetarian diet is the least strict 2. It excludes meat, poultry and fish but includes eggs and dairy products like cheese and yogurt. The lacto-vegetarian diet excludes meat, poultry, fish and eggs but includes milk and other dairy sources 2. Finally, the vegan diet does not allow meat, poultry, fish, eggs or dairy products. You must take care to ensure your protein needs are met when following a strict vegan diet. Good sources of plant-based protein include dried beans, soy products, nuts and seeds.
- Of the three main types of vegetarian diets, the lacto-ovo vegetarian diet is the least strict 2.
- Finally, the vegan diet does not allow meat, poultry, fish, eggs or dairy products.
Other Nutrients of Concern
Vegetarians may require more iron and zinc because these minerals are absorbed more easily from meat than from plant-based foods. Fingernails can reflect low iron in the blood, which causes the skin under the exposed nail to become depressed in the center like a spoon. A vegan diet increases your risk of deficiencies in vitamins B-12 and D, calcium, and omega-3 fatty acids. Although these nutrients don't necessarily impact hair and nails, vegans should regularly consume foods fortified with them.
- Vegetarians may require more iron and zinc because these minerals are absorbed more easily from meat than from plant-based foods.
- Although these nutrients don't necessarily impact hair and nails, vegans should regularly consume foods fortified with them.
Benefits of Vegetarian Eating
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When a vegetarian diet is well-balanced, it can promote health and lower the risk of major chronic diseases 2. Vegetarian diets may reduce the risk of high blood pressure, Type 2 diabetes and cancer. They can also help to reduce body mass and lower bad cholesterol.
How to Strengthen Hair and Nails
Hair and nail strength is likely more affected by environmental damage or certain prescription drugs than by diet, assuming you are not protein malnourished. Increased exposure to water from activities like dish washing or swimming can make nails dry and lead to breakage. Also, activities that hit the end of the nail or cause trauma can lead to splitting and breaking. Likewise, applying heat and color to hair can be damaging.
- Hair and nail strength is likely more affected by environmental damage or certain prescription drugs than by diet, assuming you are not protein malnourished.
- Increased exposure to water from activities like dish washing or swimming can make nails dry and lead to breakage.
Related Articles
References
- "Scandinavian Journal of Food and Nutrition"; Towards a Healthy Diet: From Nutrition Recommendations to Dietary Advice; A. Andersson, et al.; March 2007
- MedlinePlus: Vegetarian Diet
- Harvard School of Public Health: Calcium and Milk: What's Best for Your Bones and Health?
- Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014;6(6):2131–2147. Published 2014 May 27. doi:10.3390/nu6062131
- Clarys P, Deliens T, Huybrechts I, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients. 2014;6(3):1318–1332. Published 2014 Mar 24. doi:10.3390/nu6031318
- Satija A, Bhupathiraju S. et al. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology. 2017;70(4):411-422. doi:10.1016/j.jacc.2017.05.047
- Moore W, McGrievy M, Turner-McGrievy G. Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss: The New DIETs study. Eating Behaviors. 2015;19:33-38.
- Romagnolo DF, Selmin OI. Mediterranean Diet and Prevention of Chronic Diseases. Nutr Today. 2017;52(5):208–222. doi:10.1097/NT.0000000000000228
- Alexander S, Ostfeld RJ, Allen K, Williams KA. A plant-based diet and hypertension. J Geriatr Cardiol. 2017;14(5):327–330. doi:10.11909/j.issn.1671-5411.2017.05.014
- Clarys P, Deliens T, Huybrechts I, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients. 2014;6(3):1318–1332. Published 2014 Mar 24. doi:10.3390/nu6031318
- Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014;6(6):2131–2147. Published 2014 May 27. doi:10.3390/nu6062131
- Moore W, McGrievy M, Turner-McGrievy G. Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss: The New DIETs study. Eating Behaviors. 2015;19:33-38.
- Romagnolo DF, Selmin OI. Mediterranean Diet and Prevention of Chronic Diseases. Nutr Today. 2017;52(5):208–222. doi:10.1097/NT.0000000000000228
- Satija A, Bhupathiraju S. et al. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology. 2017;70(4):411-422. doi:10.1016/j.jacc.2017.05.047
Writer Bio
Holly Alastra is a registered dietitian with a Master of Science in counseling. She has worked in the nutrition field since 1996, writing and editing nutrition newsletters for schools and health-care facilities. Alastra has expertise in the areas of general nutrition, weight management and eating disorders.