At a chance family gathering, Uncle Zhang complained to me that his nails often broke for no apparent reason, which not only affected the appearance but also caused inconvenience. This simple complaint caught my attention. As a doctor with many years of clinical experience, I know that the health of my nails is often a mirror of the health of my body. It's not just a matter of aesthetics, it's a sign of health. Therefore, I began to delve into the causes of nail fragility, hoping that through popular science education, more middle-aged and elderly people like Uncle Zhang can understand how to improve the health of nails through daily life and dietary adjustments. 
Potential culprits in everyday lifeFirst, let's look at how some seemingly innocuous habits in everyday life can be potential factors affecting nail health. Frequent exposure to household cleaners and chemicals can gradually weaken the structure of your nails, causing them to become brittle and brittle. In addition, neglecting hand care, such as not using hand cream to keep your hands and nails hydrated, can also make your nails dry and crackable. Malnutrition: The hidden culpritMalnutrition is another important factor that contributes to brittle nails. Iron deficiency, which is common in many middle-aged and elderly people, can lead to thinning, brittle, and even grooved nails. Protein is the building block of nails, and its deficiency directly affects the quality and speed of nail growth. Deficiencies in vitamin D and calcium can also weaken the nails, preventing them from maintaining a healthy state. By taking a double look at daily habits and nutrient intake, we can find that nail brittle is not caused by a single factor. It is the result of the interaction of lifestyle habits and nutritional status. Knowing this, we can effectively improve the health of our nails by adjusting our daily routine and improving our diet. Nails are not only a symbol of beauty, but also a mirror of physical health. Malnutrition often leads to brittle nails, affecting their growth and strength. Understanding and supplementing with the key nutrients needed to maintain healthy nails is the first step to preventing and improving nail problems. Essential Nutrients & Food**Protein: Nails are mainly made up of a protein called keratin. Increasing your intake of protein-rich foods such as fish, meat, and soy products can help with nail health. Iron: Iron deficiency can cause yellowing and even grooves in the nails. Red meat, green leafy vegetables, legumes are high-quality iron**. Zinc: Essential for nail growth. Foods such as oysters, pumpkin seeds, and nuts are rich in zinc. Vitamin C: Promotes collagen formation and enhances nail firmness. Citrus fruits, strawberries and tomatoes, among others, are good for vitamin C**. Vitamin E: Helps keep your nails hydrated. It can be supplemented by consuming nuts, seeds, and spinach. B vitamins, especially biotin (B7), have been shown to improve nail hardness and thickness. Whole grains, eggs, milk, and bananas are rich in B vitamins. 
Ideal Dietary GuidelinesThe key to achieving a healthy diet is diversity and balance. Foods rich in protein, essential minerals, and vitamins should be included in your daily diet. For example, you can choose whole-grain bread with eggs for breakfast, and you can have a variety of options for lunch and dinner, such as fish and lean meats with rich vegetables and legumes. In addition, nuts and seeds are ideal snack options to not only satisfy hunger but also provide essential nutrients. In addition to eating a balanced diet, small lifestyle changes are also essential for nail health. The Art of Everyday Care Wearing gloves: Wear gloves to protect your nails from injury when performing household chores or when exposed to chemicals. Moisturize: Use hand cream regularly, especially around the nails and nail grooves, to prevent dryness and cracks. 
Smart Choices for SupplementationWhile eating a balanced diet is the best way to get nutrients, in some cases, supplements can help make up for deficiencies in your diet. For example, if iron or vitamin D deficiency is frequent, consider supplementing with nutritional supplements as recommended by your doctor.