Perfect ten: a guide to natural nail care. (bodycare).(Brief Article)

It's hard enough to keep nails healthy and strong. But in the steamy, active days of summer--when nails are more prone to breakage, ragged cuticles and fungal infections--your digits may end up a disaster. Not to worry. With the right nutrients, proper care and a few good natural products, you can grow nails that are a Perfect 10.

Composed primarily of a hard protein called keratin, nails are more than ornamental. They protect sensitive, nerve-dense fingertips and toes, shielding them from trauma and injury. And their appearance can tell a lot about your overall health. Dry nails with ridges may signal a lack of B vitamins, brittle nails often indicate a vitamin A deficiency and vertical ridges in nails may point to an iron deficiency. If nails split and crack, it may mean the stomach is lacking in hydrochloric acid. Hangnails may indicate a lack of protein, vitamin C or folic acid.

For hands-down great nails, start by eating a balanced, healthy diet with adequate protein and lots of water--at least eight 8-ounce glasses a day--to prevent dry, cracked nails. Then focus on the following nail nutrients:

* Sulfur promotes nail flexibility and makes nails less vulnerable to breakage. Where to find it: cabbage, Brussels sprouts, garlic, onions, arugula, hot peppers, egg yolks, turnips, fish and dairy products.

* Biotin has been shown to increase nail hardness and thickness. Where to find it: brewer's yeast, soybeans, brown rice, peanuts, eggs, fish and oats.

* Silicon promotes nail strength and firmness. Where to find it: onions, strawberries, whole wheat, oats, avocados, comfrey, alfalfa, horsetail, rice and nettles.

* Folic acid helps maintain nail flexibility and strength. Where to find it: whole grains, broccoli, spinach, kale, legumes, berries and citrus fruits.