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Vitamin A is an essential micronutrient for vision, reproduction, cell and tissue differentiation, and immune function. Vitamin D and calcium work together in cases of maintaining homeostasis, creating muscle contraction, transmission of nerve pulses, blood clotting, and membrane structure. A lack of vitamin A, vitamin D, and calcium can cause dryness and brittleness. Sources of these micronutrients include fortified milk, cereal, and juices, salt-water fish, fish-liver oils, and some vegetables. Vitamin B12 is mainly found in animal sources such as liver and kidney, fish, chicken, and dairy products and therefore can cause intake issues in vegan populations. Not enough B12 vitamin can lead to excessive dryness, darkened nails, and rounded or curved nail ends. Insufficient intake of both vitamin A and B, as previously described, results in fragile nails with horizontal and vertical ridges.[23]Protein is a building material for new nails; therefore, low dietary protein intake may cause white nail beds. Dietary sources of this macronutrient include eggs, milk, cheese, meat, beans and legumes. A lack of protein combined with deficiencies in folic acid andvitamin C produce hangnails. Essential fatty acids play a large role in healthy skin as well as nails. As touched upon previously, essential fatty acids can be obtained through consumption of fish, flaxseed, canola oil, seeds, leafy vegetables, and nuts. Splitting and flaking of nails may be due to a lack of linoleic acid. Iron-deficiency anemia can lead to a pale color along with a thin, brittle, ridged texture. Iron deficiency in general may cause the nails to become flat or concave, rather than convex. Iron can be found in animal sources, called heme iron, such as meat, fish, and poultry, and can also be found in fruits, vegetables, dried beans, nuts, and grain products, also known as non-heme iron. Heme iron is absorbed fairly easily in comparison to non-heme iron; however, both types provide the necessary bodily functions.[24]

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Q: Where does nail nourishment come from?
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