Evidence supporting the use of: Beef
For the body system: Nails

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Table of Contents

Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Beef is scientifically recognized as a valuable dietary source of several nutrients critical for nail health, particularly protein, iron, zinc, and B vitamins (such as biotin). Nails are primarily made of keratin, a type of protein, and adequate protein intake is essential for maintaining nail strength and growth. Beef provides a complete protein profile, which may help prevent brittle nails caused by protein deficiencies.

Iron deficiency is a well-documented cause of brittle or spoon-shaped nails (koilonychia). Beef, especially red meat, contains heme iron, which is more efficiently absorbed by the body compared to non-heme iron from plant sources. Multiple studies have shown that restoring iron levels can improve nail health in individuals with deficiency.

Zinc, found in significant amounts in beef, is another mineral associated with healthy nail growth. Zinc deficiency can result in white spots, slow growth, and other nail abnormalities. Biotin, a B vitamin present in beef, is also linked to improved nail thickness and reduced brittleness, though evidence for biotin supplementation is mixed and most effective in those who are deficient.

Overall, while beef is not a targeted "nail supplement," its nutrient content is supported by scientific evidence as beneficial for nail structure and resilience. However, supplementation or excessive consumption is not necessary for everyone, and a balanced diet can provide similar benefits.

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