What Your Nail Colour Says About Your Health: Nutritionist Explains White Spots, Ridges and Discolouration

Changes in nail colour, texture or strength are often dismissed as cosmetic issues, but experts say they may reflect underlying nutritional gaps. Nails, made primarily of keratin, can provide early clues about deficiencies before other symptoms become noticeable.

According to Ushakiran Sisodiya, chief nutritionist at Jaslok Hospital and Research Centre, nail health is closely linked to diet quality, particularly protein intake. She notes that a well-rounded diet rich in essential nutrients plays a crucial role in maintaining strong, healthy nails.

Here are some common nail changes and what they may indicate:

1. Yellow or Discoloured Nails

Yellowing or uneven nail colour may be linked to vitamin B12 deficiency or poor blood circulation. Including vitamin B12–rich foods such as fish and dairy, along with regular physical activity, may help address this issue.

2. Ridges or Grooves

Vertical or horizontal ridges on the nails can signal a lack of biotin (vitamin B7) or vitamin E. Increasing intake of biotin-rich foods and vitamin E sources may support smoother nail growth.

3. White Spots

Small white dots or patches on the nails are commonly associated with zinc deficiency. Foods such as pumpkin seeds, chicken, beef and oysters are rich in zinc and may help improve nail appearance. 

4. Split or Cracked Nails

Nails that crack or split easily may point to low levels of omega-3 fatty acids or vitamin E. Fatty fish like salmon, along with plant sources such as flaxseeds and chia seeds, can support nail strength.

5. Brittle or Weak Nails

Overall nail weakness can be linked to deficiencies in vitamin C or iron. Adding foods like amla, citrus fruits, broccoli, bell peppers, dark leafy greens and legumes may help improve nail resilience.

Protective Nail Care Habits

In addition to diet, experts recommend trimming nails regularly and limiting excessive use of nail polish and removers, which can dry out nails and increase breakage.

Note: This content is for informational purposes only and is not a substitute for professional medical advice. Individuals experiencing persistent nail changes should consult a qualified healthcare professional.