Fingernails come in handy when you have an itch to scratch. But you may not know very much about them. This tough and hardy tissue protects your fingers and toes. Nails help you grip and manipulate small objects. Imagine peeling an orange or unwrapping a gift without them. But what makes for healthy fingernails?

Nails are very useful, but a bit mysterious. These curious clutches can give you valuable information about your health and nutritional status. Signs from your fingernails can alert you to nutrient deficiency and tell you when your diet is top notch. Healthy fingernails reflect a healthy body. Look closely at your claws to see what your body is telling you.

Fingernail Anatomy

Solving the mystery starts with anatomy. Your fingernails have been growing since before you were born. And they’ll be with you throughout your entire life. But fingernails are more than meets the eye. They are a complex hybrid of the cells and protein that constitute skin and hair.

Learning the following terms will help you understand how your fingernails are structured.

• Stratum corneum: The outermost layer of your epidermis (skin). The stratum corneum is full of the protein keratin, which gives fingernails their firm texture.
• Nail plate: Your fingernail. The nail plate is made of keratin that hardens and gives your fingernails structure and rigidity. The underside of the nail plate is full of ridges. These adhere to the nail bed below.
• Nail bed: The area upon which the fingernail grows. The nail bed is vascular and has grooves that complement the ridges underneath the nail plate. This allows the nail bed and nail plate to stick together.
• Lunula: The half-moon shaped, white arc at the base of your fingernail. The lunula is white due to the high concentration of nuclei in the nail matrix underneath.
• Nail matrix: The nail matrix lies below the lunula and is the source of keratinization—the process where the proteins in fingernails are assembled in the nail matrix.
• Cuticle: The cuticle is a layer of skin that grows over the base of the nail plate. This protects the nail plate from damage or infection.

The Lifecycle of Healthy Fingernails

Nail development begins during the ninth week of pregnancy. By week 16, fingernails are visible on a growing fetus. From birth and beyond, nails grow between three and four millimeters every month. This continuous growth can be attributed to the cells that make up the nail.

Fingernails are primarily comprised of the protein keratin. This structural protein is produced in large quantities by skin cells, and is also found in your hair. Since the rate of skin-cell turnover is high compared to other cells in the body, the supply of keratin is always being replenished. The keratin in your nails originates in the stratum corneum and is assembled at the nail matrix.

Your nails grow from the nail matrix at the base of the nail bed to the ends of your fingertips.  The nail plate covers the nail bed and protects the delicate skin and blood vessels underneath. The nail plate stays tightly bound to the nail bed through matching ridges and grooves that fit snuggly together. Cuticle tissue seals the gap between skin and nail and prevents germs and microbes from infecting the skin.

Each piece of your fingernail performs an important function. It is necessary to keep your nails in good condition so they can best serve you. Think of your fingernails as a dynamic timeline. From the fingertips to the base of the nail bed, your fingernails store valuable information about your health and diet. This information updates as your nails grow—so be on the lookout for changes.

Things Your Nails May be Telling You

Healthy fingernails are tough and strong. But when nutrition is lacking or another concern is present, this isn’t always the case. Be aware that changes in your fingernails could be signaling a change in your overall health.

Weak nails are brittle and split or crack easily. This can be a symptom of dehydration. Since nails and skin are similar in their cellular makeup, their care is, too. When dryness is an issue, moisturizing is an excellent remedy. Applying lotion to the skin and nails after a shower or bath is a great way to lock in moisture beneath the surface.

In addition to moisturizing, steer clear of things that dry out your nails. The acetone in fingernail polish remover is an often-overlooked culprit. To reduce any damage done to your nails by removers, limit yourself to changing your nail polish twice a month.

Avoid exposing your fingernails to household cleaners and detergents. The chemicals in these products dry skin and nails out quickly. Shielding your hands with a pair of rubber gloves could be the solution to dry and brittle nails.

You can maintain strong fingernails by getting B-vitamins in your diet. Biotin (a B-vitamin) has been linked to maintaining nail strength when taken as a dietary supplement. Taking biotin can have similar effects on your hair and skin, as well. There is preliminary evidence to suggest that biotin supplementation supports the thickness of hair and maintains a healthy-looking complexion.

Eating Well for Healthy Fingernails

A nutrient-rich diet can promote the color and shape of healthy fingernails. Eating foods rich in iron—like green veggies, lean red meat, and peanut butter—can supply your body with the iron it needs for smooth operation and beautiful nails. When diet alone is not enough to supply iron needs, supplementation may be necessary.

Zinc is another important nutrient to maintaining healthy nails. This mineral can be obtained through a diet that includes beef and seafood, as well as zinc-fortified cereal. This important mineral is also a common component of multivitamins and immune-support supplements.

5 Tips for Healthy Fingernails

You use your fingernails all the time, so it is important to take care of them. There are a lot of things you can do to develop happy, healthy fingernails:

1. Keep your hands clean: Washing your hands often has the added bonus of maintaining nail health. Keeping your fingernails clean and dry helps protect your nails against potential pathogens. Follow a hand wash with a good moisturizer. Rubbing lotion into your nails and nail beds can strengthen them and keep them from splitting.
2. Stop biting your nails: Using your teeth to cut your nails invites germs to set up shop in or around your fingernails and mouth. Nail biting can also hinder your nail’s ability to grow evenly and may lead to deformities. Yoga and meditation are two great ways to relax and may help reduce the urge to chew your nails. If you need more immediate relief from nail biting, try applying bitter-tasting nail polish or lemon juice to your fingertips. The unpleasant taste could help you (or your kids) break the habit.
3. Cut your nails correctly: When you clip your nails safely and correctly, you can avoid painful ingrown nails and hang nails. Start by trimming long nails straight across. Then file the edges so they are slightly rounded. When nails snag or break, try to trim them quickly to avoid any additional injury.
4. Get professional nail care: A manicure or pedicure session can be relaxing. Just be sure that the tools used are properly maintained and sterilized. This minimizes the spread of germs. If you are unsure of your favorite salon’s equipment handling, ask if you can provide your own. Remember to never remove your cuticles. Cutting your cuticles removes important protection for your nails. If you polish your nails frequently, opt for non-acetone-based nail polish removers. Acetone can weaken and dry out nails over time.
5. Prep your body with quality nutrition: Fuel your body with the nutrients it needs to maintain healthy fingernails. Check your diet for adequate amounts of iron, zinc, and biotin. Supplement your diet with vitamins, minerals, and nutritionals that promote healthy, beautiful nails.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

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https://askdruniverse.wsu.edu/2016/01/04/what-are-fingernails-made-of/

https://health.howstuffworks.com/skin-care/nail-care/health/fingernails.htm

Bragulla HH, Homberger DG. Structure and functions of keratin proteins in simple, stratified, keratinized and cornified epithelia. J Anat. 2009;214(4):516-59.

De berker D. Nail anatomy. Clin Dermatol. 2013;31(5):509-15.

Floersheim GL. [Treatment of brittle fingernails with biotin]. Z Hautkr. 1989;64(1):41-8.

Yaemsiri S, Hou N, Slining MM, He K. Growth rate of human fingernails and toenails in healthy American young adults. J Eur Acad Dermatol Venereol. 2010;24(4):420-3.

About 15 percent of your body weight is skin. If that seems like a lot, remember that skin is your largest organ. And one of your most important. Understanding your skin’s structure is the first step to maintaining the health of your armor against the outside world.

The Purpose of Your Skin

Your skin comprises a large portion of the integumentary system. This organ system also contains hair, nails, and glands that produce sweat and oil. The three main functions of the integumentary system are protection, regulation, and sensation.

Skin’s primary function in this system is to act as a barrier. It provides protection from various environmental elements—temperature, bacteria, chemicals, the sun, and more. But the blood vessels in the skin also help it regulate your body temperature. And skin is where your body uses sunlight to manufacture vitamin D.

Layers of the Skin

Your skin performs a lot of important functions, and each of its three layers play a role.

Epidermis

The epidermis is the top layer of your skin. It’s made up of millions of skin cells held together by lipids. This creates a resilient barrier and regulates the amount of water released from your body.

The outermost part of the epidermis (stratum coreneum) is comprised of layers of flattened cells. Below, the basal layer—composed of proteins in column-like arrangements—makes new skin cells. That’s because this layer is the only one of the epidermis’ five parts that perform mitosis (division of the cellular nucleus). So your older skin cells flake off the very top layer, and the newer ones push up from the basal layer to take their place.

Your epidermis contains four different types of cells. The majority are keratinocytes, which form your water-proof, protective barrier. Melanin—or skin pigment—is produced in the epidermal melanocytes. Langerhans and Merkel cells deal with immune response and sensation, respectively.

Dermis

The next layer of skin is the dermis. It lies beneath the epidermis, and is responsible for a variety of functions.

This layer contains hair roots, nerve endings, blood vessels, and sweat glands that help regulate body temperature and remove waste products. The dermis also contains oil (sebaceous) glands that keep your skin looking soft and smooth, but also help with waterproofing.

Your dermis has two parts—papillary and reticular. The papillary dermis contains the interlocking connections that help supply blood and nutrients to the epidermis. The reticular dermis is the thicker, deeper portion that contains building blocks like collagen and elastin which give skin its flexibility and strength. Your hair follicles and glands also reside in the reticular dermis.

Hypodermis or Subcutaneous Tissue

The subcutaneous tissue is the lowest layer of the integumentary system. It’s used mainly for fat storage. The hypodermis contains the connective tissue that attaches the dermis to your muscles and bones. It also provides support to the blood vessels, nerves, and glands in the dermis.

Key Elements of the Skin Matrix

The skin matrix is a collection of proteins, fats, and peptides that provide resilience and stability. Here are the main components of this support structure:

• Elastin – protein that forms elastic connective tissue, found in the dermis
• Keratin – key structural protein that makes up the outermost layer of the skin
• Collagen – long-chain amino acid that makes up the majority of protein found in your skin
• Lipids – the natural ‘mortar’ that helps lock in moisture and bind the cells together
• Peptides – chains of amino acids that signal our cells to let them know how to function

The More You Know

Learning these basics will help you gain a greater understanding of how to take care of and maintain your skin properly. Now that you know the basics of your skin’s structure, learn more about the important role nutrients play in healthy-looking skin.

• Baumann, L. “Skin ageing and its treatment.” The Journal of Pathology 211.2 (2007): 241-51.
• Obagi, Suzan. “Why does skin wrinkle with age? What is the best way to slow or prevent this process?” Scientific American. N.p., n.d. Web. 28 July 2017.
• “The layers of your skin.” American Academy of Dermatology, n.d. Web 28 July 2017.

Warm weather and longer days have many people spending more time outside. But you can forget an important step to truly enjoy this precious time outside—protecting your skin from the sun. Practicing healthy sun exposure can keep your skin happy, and is a habit that will serve you well into the future.

Sunburns lead to blistered and peeling skin. They can also create more serious health problems. But there are many ways to protect you and your little ones from the sun. The first step is understanding how and why you need to protect your skin.

UV Radiation Overview

Much can be gained from spending time outside on a sunny day, but there are many risks associated with sun exposure. The sun’s rays allow us to manufacture vitamin D and can lift our spirits after a long period of cloudy weather.

However, ultraviolet (UV) radiation is the culprit behind painful sunburns and peeling skin. UV radiation is known to cause damage to oxygen-carrying cells in the body and to DNA. Understanding how UV radiation can be dangerous for your health starts with an explanation of the two types of dangerous UV rays.

Both UVA and UVB radiation penetrate the skin, but UVB is more harmful than UVA radiation. UVA and UVB rays are differentiated by their wavelengths, with UVB being the shorter of the two. UV radiation causes damage to DNA, which leads to genetic mutation.

Sun Exposure Behavior

A 2001 study in the journal Preventative Medicine found that less than one-third of youths in the US practiced regular sun-protection behavior. Sun protection considered in this study included:

• wearing long pants
• wearing sunglasses
• staying in the shade
• wearing sunscreen.

While these results may be dated, it is clear that children between the ages of 11 and 18 struggle to protect themselves effectively from prolonged exposure to the sun.

This extended time in the sun without proper protection leads to painful sunburns and blisters, and the increased risk of DNA damage from UV radiation. Children need to learn safe sun exposure early and practice it often. It can be difficult to understand when you need to wear a hat or stay in the shade. That’s why sunscreen should be used daily to safe-guard children and adults from the sun.

Parental Role Modeling

Ample evidence suggests that setting a good example for children can increase their likelihood of practicing healthy sun exposure. Parents who practice frequent sun protection are less likely to get sunburnt while outside and are more likely to have children who also practice frequent sun protection.

A study in the Journal of Pediatrics in 2001, used survey data to find that nearly half of all parents and children in the US were sunburnt during the previous summer. With sunburns occurring on such a large scale, it is imperative that parents teach their children through example how to best protect their skin from the sun.

Sunscreen Application

Wearing sunscreen is by far one of the most popular and effective methods of protecting your skin from the sun. Sunscreen is virtually non-restrictive, so wearing sunscreen won’t keep you from being active while outside.

Sunscreen’s efficacy against UV radiation is measured by a sun protection factor (SPF) index. With SPF, the higher the number, the more sun protection the sunscreen offers.

But these SPF indices can be misleading. They imply that one application of a sunscreen with high SPF will keep you from being sunburnt. This is not the case.

Sunscreen must be applied early, and often, to maximize its protective effects. Many people don’t know how much sunscreen they need to apply to be protected from the sun. Clinical and Experimental Dermatology published the results of a study in 2012 that suggest most people who use sunscreen don’t apply nearly enough to be protected.

To reach the SPF coverage displayed on a bottle, the recommended two mg/cm³ (two milligrams per cubic centimeter) must be applied all over the exposed skin. This exact volume is hard to measure, so the researchers suggest a double application of sunscreen is best before playing outside. By applying a double layer of sunscreen and reapplying every couple of hours you can be confident your skin will be prepared for a day in the sun.  

Conclusion

They call it fun in the sun, but in reality, playing outside without proper sun protection can be dangerous. Sun protection can take many forms—from sunscreen to wearing long-sleeved shirts and hats to cover sensitive skin from UV radiation. All of these methods can be helpful in preventing sunburn. But they are most effective when practiced correctly and used often. Practice healthy sun exposure by using defensive sun-protection methods today, and safely enjoy time outside for years to come.