Promoting Strong Nails With Oranges

Introduction

The beauty industry has grown rapidly, with a large focus on hair, nails and skin. We all want to look our best possible selves with a healthy complexion. This article reviews how oranges can help contribute to this, with nail health being the main subject. This content can apply to hair and skin, too, since all three are connected through the ectoderm (the outermost layers of cells that develop early in an animal embryo).

Composition of healthy nails

Healthy nails are characterised by a smooth, shiny appearance on both the surface and free edge, with attached cuticles, nail folds, and nail plates. They should be free from cracks, brittleness, and breakage, displaying a pink nail bed and a white free margin.¹

[Images Fig 1 a),b) from https://www.ncbi.nlm.nih.gov/core/lw/2.0/html/tileshop_pmc/tileshop_pmc_inline.html?title=Click%20on%20image%20to%20zoom&p=PMC3&id=7105659_gr1.jpg]

Proper nail care practices include trimming fingernails straight across with slight rounding, while caution should be exercised when rounding the edges of toenails to avoid ingrown nails. It's advisable not to trim or push back cuticles, as they serve as a barrier against pathogens, and refrain from filing the nail surface to prevent thinning and splitting. Avoid placing sharp objects beneath the nails to prevent damage and reduce the risk of infection.¹

Importance of strong and healthy nails

Beyond cosmetic reasons, healthy and strong nails can play a crucial role in our well-being. Firstly, nails act as protective shields for the fingertips and toes, safeguarding the delicate underlying tissues from injury and potential infections, especially since the layer beneath the nails is where microbes are more likely to be concentrated compared to other parts of the hand.² Examples of such infections include Green nail syndrome (GNS) and Onychomycosis, which accounts for about 50% of nail disorders.¹

Additionally, healthy nails reflect on our nutritional status and overall health, as outlined by Trisha Pasricha, MD in “The Washington Post” column ‘Well+Being’. Brittle nails could be a sign of dehydration, while spoon-shaped nails could be an indicator of iron deficiency. Other nail changes that could alert us more about our health are: 

• Rounded, swollen nails - could be a sign of cystic fibrosis.
• Frosty white nails with red tips - could be an indicator of cirrhosis.
• Horizontal ridges/ Beau’s lines - could occur when a substantial health condition or chemotherapy disrupts the growth of nails; similar reports have emerged from individuals who have experienced the effects of contracting COVID-19.
• Pitted, discoloured nails - could indicate nail psoriasis, which is an autoimmune disease.
• White/yellow/brown nails - could be a sign of a fungal infection, which mostly begins at the big toe in the feet, before spreading.
• Half and half nails (or Lindsay’s nail) - signified by the appearance of a milky white bottom half of the nail, while the top half is a brownish-pink; this could be an indicator of kidney disease, though nails may sometimes return to normal after a kidney transplant.  

The nutritional content of oranges

Below is the nutritional content of oranges (131g):

How these nutrients contribute to nail health

• Vitamin A: A fat-soluble nutrient that is necessary for the development of the epithelial tissue (type of tissue that covers both internal and external surfaces of the body).³ Vitamin A plays a vital role in bolstering nail strength while enhancing their smoothness and natural lustre, and insufficient levels in our system can result in the thinning and deformation of nail growth.
• Vitamin C: Essential for the synthesis of collagen, the primary protein structural component of hair, nails, and skin. A deficiency in vitamin C can lead to excessively dry and fragile nails, as well as slower nail growth. 
• Biotin: Also known as Vitamin B-7, it is a water-soluble nutrient that is important for cell function as it helps to metabolise fats, glucose and proteins while also playing a role in gene regulation and facilitating communication between cells. It helps strengthen brittle nails, with studies showing that consuming about 2.5-10g oral supplements can enhance the firmness, solidity, and thickness of nails.^1,4
• Zinc: A mineral that forms part of the nail plate’s composition, promoting nail growth. Inadequate levels may result in brittle nails, onychorrhexis and Beau′s lines.⁵
• Iron Forms part of the nail plate composition and acts as a regulator of blood haemoglobin, a pigment found in red blood cells that is responsible for transporting oxygen to vital organs and tissues, including the nails. A deficiency can lead to brittle nails, onycholysis and onychorrhexis, as well as a nail condition known as koilonychia, characterised by thin, raised-ridged nails that tend to curve inward.⁵ Even though oranges are not very good sources of iron, they have high contents of Vitamin C, which significantly improves our body's capacity to absorb iron.⁶
• Magnesium: Like iron and zinc, it also plays a role in the composition of the nail plate, and those with lower levels of magnesium may have soft, flaky nails that tend to break easily.⁵
• Folate: Also known as Vitamin B-9, folate plays a significant role in maintaining tissue integrity and is crucial for supporting healthy cell growth, cell division, and DNA. A shortage of folate can result in the formation of ridges on the nails.
• Antioxidants: Oranges contain phytonutrients that have antioxidant properties, like carotenoids, flavonoids, Vitamin C and folate.^7,8 Zinc also has antioxidative properties.⁹ These antioxidants prevent oxidative stress by free radicals, which could damage DNA and nail cells. Additionally, some carotenoids can be converted to Vitamin A, such as beta-carotene.
• Water: Staying hydrated can also impact nail health as 18% of the nail plate of a hydrated person is made up of water. Dehydration can cause moisture levels to decrease, leading to brittle nails.

Incorporating oranges into your diet

There are several ways we can incorporate oranges into our diet:

• Fresh orange consumption: Oranges can be consumed in their natural state by slicing them or peeling them and taking a bite.
• Freshly squeezed orange juice: Squeezing orange juice is also a popular way to consume the fruit. It can be drunk alone or with other fruits like lemons, tangerines or even carrots.
• Salad: Orange wedges can be added to salads; for example, orange slices can be tossed with strawberries, walnuts and field greens. Orange zest, obtained by grating the orange peel, could also be used instead of or together with the wedges to intensify the flavour. In fact, the peel contains higher Vitamin C content and flavonoids like hesperidin. 
• Fruit yoghurt: Orange wedges or even zest can be eaten with yoghurt, and other fruits like banana slices, grapes and strawberries can be mixed in with nuts.
• Cooked Oranges: Orange slices can be stirred into a saute of chicken, bell peppers, onion, garlic and ginger, with a splash of lemon juice, sesame oil and soya sauce. This mixture can be wrapped in iceberg lettuce leaves or a tortilla wrap. The chicken can be substituted for other options like grilled tofu or paneer.

Potential challenges and solutions

While rare, there are some people who experience citrus allergies, specifically to grapefruits and oranges. Symptoms are varied, ranging from mild to extreme ones like anaphylaxis. They include:

• Wheezing
• Runny nose
• Sneezing
• Itching of the throat, lips, tongue, eyes, ears or inside of mouth
• Mild swelling of the throat, lips, tongue, ears or inside of mouth
• Nausea
• Vomiting
• Abdominal pain
• Swelling in the throat and other body parts
• Reddening of face or other body parts

Those with pollen allergies may also experience allergies to certain vegetables and fruits since they have proteins similar to those of pollen. Allergies can be diagnosed through a skin prick test or blood tests carried out by allergists. Though a food allergy can’t be cured, caution can be taken to try to avoid citrus fruits and other foods, drinks or products that contain them. Antihistamines can also be taken in case of mild symptoms. 

Summary

Maintaining strong nails is of utmost importance, not only for aesthetic reasons but also for safeguarding our fingertips and toes from potential injuries and infections. Healthy nails can also serve as a mirror reflecting our overall health and nutritional status, making them crucial indicators of any underlying deficiencies or health issues. To bolster nail health, incorporating oranges into your diet can be a game-changer. Oranges are a rich source of essential nutrients like Vitamin A, Vitamin C, Biotin, Zinc, and more, which play pivotal roles in nail strength, growth, and preventing various nail conditions. These nutrients promote smoother, stronger nails and protect against oxidative damage. To harness these benefits, consider enjoying oranges in various forms, from fresh slices and juices to zest in salads and cooked dishes.