These days many people are becoming more aware of what they use on their bodies & how it affects the environment around them. Those concerns are why the Cosmetics Safety Database was created.

Do The Right Thing

We like to promote healthy, natural options for your nails wherever possible & there are non-toxic options out there for a number of products. Avoiding highly processed, chemical items helps to protect our fragile environment and all the critters that depend on it. Not to mention, what you put on and in you is important & should be purchased with care.

Remember every penny you spend is a vote & it’s important to vote for companies who care about the health of their customers & the environment around them.

The Most Important Part

Thanks to the folks over at the Environmental Working Group you can now get the real deal about the safety of your cosmetics. Learn which ingredients are dangerous, which brands use them and (more importantly) which brands don’t.

The results for your favorite products may surprise you, luckily this is a good place to start when shopping for new ones.

The site is easy to use and filled with information. You can search by product, brand or ingredient and they cover everything from fragrances to baby products to nail care.

How Did Your Brand Add Up?

We’d love to hear your results, what brands do you use & do they live up to your expectations? Getting the word out there about the solid companies helps to keep them in business making good products.

To learn more about keeping your nails (and the rest of you) healthy be sure to check out essential vitamins & minerals for healthy nails.

Research for these lists made us want to take up cooking and we found a great variety of yummy ideas. For ease of use, we broke our recipes into 3 categories & we’ve got you all covered. We’ve done recipes for the carnivores, the vegetarians and this week is dedicated to vegan nails.

Keeping your body healthy is the most important part, healthy nails will follow.

Essential Vitamins for Healthy Nails

Not every recipe will encompass every nutrient (it’s a little harder for you vegans) but they are all mouth watering ways to get the most out of each meal.

A | B | C | E | calcium | copper | iodine | iron | selenium | silicon | zinc

The Food

Being limited to non-animal products means that vegans should choose their meals wisely. Opting for organically raised, chemical-free & locally grown fruit & vegetables guarantees better flavor and better health benefits.

When a recipe calls for frozen or canned fruit or veg always replace them with fresh ingredients. Much better for your body (and nails).

For the Vegans

We were pleasantly surprised at the number of recipes we found that don’t use animal products.

Soups

Cajun Vegetable Gumbo
Chunky Minestrone Soup
Cretan Bean & Spinach Stew

Salads

Black-Eyed Pea Salad
Jicama Watercress Avocado Salad with Spicy Citrus Vinaigrette
Puy Lentil Salad with Soy Beans, Sugar Snap Peas & broccoli
Squash & barley Salad with Balsamic Vinaigrette

Pasta

Bulghur Couscous with Veggies
Spicy Spaghetti with Garlic Mushrooms
Vitality Veggie Pasta

Misc. Yum

Broccoli with Kasha & Black Bean Sauce
Potato Kale Enchiladas with Roasted Chili Sauce
Tofu, Greens & Cashew Stir-Fry
Vegetarian Club

Not Enough Food?

You can always check out the vegetarian recipes, many of which can be turned vegan by eliminating or substituting simple ingredients.

Research for these lists made us hungry but we came up with a lot of fantastic ideas. For ease of use, we broke our recipes into 3 categories & we’ve got you all covered. Last week it was all about the carnivores, this week we focus on the vegetarians and next week is dedicated to the vegans.

Three cheers for vegetables, they keep our nails (and the rest of us) healthy & happy.

Essential Vitamins for Healthy Nails

Not every recipe will encompass every nutrient (it’s a little harder for the vegetarians) but they are all yummy ways to get the most out of each meal.

A | B | C | E | calcium | copper | iodine | iron | selenium | silicon | zinc

The Food

Eating dairy & eggs makes it easier to get your nutrients, but it’s important to choose them wisely. Opting for eggs from humanely raised, hormone-free chickens & dairy from rBST-free, grass-fed, free-range animals will guarantee better flavour and better health benefits.

When a recipe calls for frozen or canned ingredients always substitute them with fresh when possible, your nails will thank you.

For the Vegetarians

There is a lot here to choose from (even for the picky eaters).

Pasta

Cauliflower Cheese & Spinach Pasta Bake
Cheesy Leek & Spinach Pasta
Five-Veg Lasagne
Fiorentina Baked Pasta
Spaghetti with Spinach & Garlic
Spinach & Three Cheese Cannelloni

Rice

Creamy Risotto Layer Cake
Fragrant Vegetable & Cashew Biryani
Mushroom & Spinach Risotto
Spicy Tofu Kedgeree
Spinach, Mushroom & Lemon Pilaf

Veggie Burgers

Carrot & Sesame Burgers
Mexican Bean Burgers with Lime Yoghurt & Salsa

Veggie Pastries

Green Garden Veg Pie
Layered Squash, Barley & Spinach Pie
Melty Mushroom Wellingtons

Salads

Honeyed Winter Salad
Spinach, Broad Bean & Feta Salad

Casseroles

Easy Cheesy Bake
Spring Veggie Casserole with Little Herb Dumplings

Misc. Yum

Broccoli Baked Potatoes
Florentine Pizza
Goat’s Cheese & Watercress Quiche
Leeks & Peas with Lemon Butter
Saffrom-Roast Tomatoes with Labneh

More Veggies

Many of these recipes can be made without dairy or eggs very simply, but stay tuned for next week when we dedicated a whole post to the vegan lifestyle. Plus, you vegetarians might want to check out the carnivore recipes for some great meat-free omelettes & quiches.

Research for these lists was mouthwatering & we came up with a lot of fabulous ideas. For ease of use, we broke our recipes into 3 categories & we’ve got you all covered. Today it’s all about the carnivores, next week the vegetarians and our final installment is dedicated to the vegans.

The good news is this: if your nails are healthy, chances are the rest of you is healthy too.

Essential Vitamins for Healthy Nails

Not every recipe will encompass every nutrient (hey, we tried) but they are all tasty ways to get the most out of each meal.
A | B | C | E | calcium | copper | iodine | iron | selenium | silicon | zinc

The Food

Eating meat makes it much easier to get your daily nutrients but it’s important to choose your meat wisely. Opting for organically raised, free-range, hormone-free meat & sustainably fished, hormone-free seafood guarantee you better flavor & better health benefits.

Remember to use fresh ingredients instead of frozen or canned whenever possible, they’ll always be packed with more vitamins.

For the Carnivores

Whatever your favorite meat, we’ve got something yummy for you here.

Beef
Asian Beef & Vegetable Stir Fry
Farmers Market Vegetable Beef & Brown Rice Salad
Beef Tagine with Dried Fruit
Beef Stir-Fry with Broccoli & Oyster Sauce
Beef, Mushroom & Greens Stir-Fry
Stir-Fried Beef with Cashews & Broccoli

Chicken
Barbecued Chicken & Prawns with Lettuce & Mushrooms
Parmesan Spring Chicken
Watercress & Chicken Stir-Fry
Summery Chicken Stir-Fry
Chicken & Broccoli Pasta Bake
Spinach & Feta Stuffed Chicken

Pork
Pork Chops with Cider, Cream & Spinach
Mustard Pork with Spinach
Balsamic Pork & Watercress
Mustard Pork with Cauliflower Mash
Spiced Pork with Heaps of Stir-Fried Greens
Aromatic Soy Pork

Liver – yeah it’s gross, but it’s really good for you
Chinese Style Liver
Creamy Liver & Mushroom Gravy

Fish
Spiced Salmon with Puy Lentils & Mint Yoghurt
Confit of Salmon with New Potato & Crab Crush
Italian Broccoli & Salmon Bake
Salmon & Spinach with Tartare Cream
Warm New Potato & Smoked Mackerel Salad
Smoked Mackerel with Quick Grilled Ratatouille
Smoked Mackerel Risotto
Two Bean, Potato & Tuna Salad
Winter Tuna Nicoise
New Potato, Tuna & Spinach Salad
Sardines & Watercress on Toast

Seafood
Egg Fried Rice with Prawns & Peas
Rice Noodles with Prawns, Edamame & Grapefruit
Prawn Curry
Crab & Asparagus Salad with Real Salad Cream
Seafood Tagliatelle, Spanish-Style

Eggs
Veggie Omelette
Baked Florentine Omelette
Broccoli Mushroom Omelette
Spanish Spinach Omelette
Jill’s Asian Omelette
Melting Tomato & Basil Omelette
Sweet Potato & Broccoli Frittata

More Mouthwatering

Stay tuned, next week we’ll be bringing you foodie delights for the ovo-lacto vegetarians and the following week healthy vegan recipes.

Vegetarian diets are more likely to be lacking in this mineral because the most common sources are animal based.

Interestingly enough, pumpkin seeds have the highest non-meat concentration.

Zinc helps with the absorption of both minerals & enzymes which helps to prevent weakening of nails and encourages their growth.

Food Sources

There are a number of tasty sources.

Animal Sources
beef, lamb, pork, crab meat, turkey, chicken, lobster, clams, salmon, flounder, sole, milk & cheese.

Fruit & Veg Sources
peanuts, cashews, beans, whole grains, brown rice, potato, yoghurt & pumpkin seeds.

Signs of Deficiency

If you aren’t getting enough zinc in your diet you may see white spots on your finger or toe nails.

Help Your Nails With Every Meal

Maintaining a healthy diet of fresh, unprocessed foods is the best way to keep your claws in great shape. With such a wide variety of good sources, it’s easy to get a little zinc every day.

Be sure to take a look at other essential nail vitamins & minerals such as A, B, C, E, calcium, copper, iodine, iron, selenium & silicon.

This mineral is essential for the healthy functioning of nerve cells & tissues, the synthesis of vitamins & the transmission of nerve impulses.

Not called the beauty mineral for nothing, getting enough silicon in your diet will keep your skin clear, your hair strong and your nails supple.

Fingernails contain significant levels of silicon & consuming ample quantities improves health & quality of nails while protecting them against infection.

Food Sources

There is a wide variety of fantastic options.

Animal Sources
Fish

Fruit & Veg Sources
Whole grains, rice, lettuce, cucumbers, avocados, strawberries, root vegetables, apples, cabbage, onions, carrots, honey, beets, bell peppers, cabbage, eggplant, corn & oranges.

Signs of Deficiency

The first signs of inadequate silicon are often manifested in the skin, hair & nails which become brittle & fragile.

Food is Good For Your Nails

Eating a healthy diet filled with fresh fruit & vegetables and avoiding processed foods is a good way to ensure that your body gets the silicon it needs to keep those nails healthy.

Be sure to take a look at other essential nail vitamins & minerals such as A, B, C, E, calcium, copper, iodine, iron & selenium.

It is incorporated into proteins with antioxidant properties, some of which help to prevent things like cancer & heart disease, while others regulate the thyroid gland.

Plants are the largest dietary sources of selenium & food content depends on the level of the mineral in the soil where it grows.

Important for tissue repair and retaining skin elasticity, this mineral also helps to keep nails flexible & promotes healthy nail growth.

Food Sources

There are a plenty of yummy sources.

Animal Sources
Cod, shrimp, snapper, tuna, halibut, salmon, beef, cheese, milk, pork, turkey (white meat), chicken & eggs.

Fruit & Veg Sources
Brazil nuts (most highly concentrated source), rice, oats, walnuts, whole grains & mushrooms.

Signs of Deficiency

When you aren’t getting enough selenium in your diet you may notice a whitening of fingernail beds and your nails may become brittle and dry.

Who Knew Selenium Was So Important?

Only recently has the scientific community fully realized the importance of this mineral. However the evidence is overwhelming to us that it is an important component in strong, & healthy nails.

Be sure to take a look at other essential nail vitamins & minerals such as A, B, C, E, calcium, copper, iodine & iron.

The iron found in animal products is easier for the body to absorb which is bad news for vegetarians. Those who don’t eat meat should make sure they eat fruits & vegetables high in iron to ensure ample amounts in their system.

Here’s where it gets tricky, for the body to absorb iron effectively you must also consume a diet with adequate supplies of vitamin C and vitamin B complex.

Necessary for nail plate structure & formation, an adequate supply of iron in the body will ensure that nails remain strong and supple with smooth, healthy cuticles.

Food Sources

The best sources are animal products, but there are plenty of plants pumping iron too.

Animal Sources
Oysters, liver, lean red meat, poultry, eggs, tuna & salmon.

Fruit & Veg Sources
Dried beans, whole grains, dried fruits, nuts, molasses, leafy greens, lima beans, soybeans, kidney beans, almonds, broccoli, spinach, kale, collards, asparagus, grapes & apricots.

Signs of Deficiency

Generally those lacking iron will find themselves lethargic, weak and unable to concentrate. Their nails may be brittle, ridged or splitting and prone to recurring infections.

Get Your Iron Every Day

Clearly important for your overall health, getting enough iron is essential. Meat eaters shouldn’t rely solely on meat for their iron intake, when animal sources are eaten with leafy greens iron absorption is amplified.

Be sure to take a look at other essential nail vitamins & minerals such as A, B, C, E, calcium, copper & iodine.

Important to the proper functioning of our whole system, this mineral is only found in small amounts in our body & a variety of sources makes it easy to consume an adequate supply.

As for your nails, this mineral helps their overall condition & prevents infection. In fact, white (or de-colored) iodine can be used topically to help strengthen weak & brittle nails.

A good way to heal nails damaged from removal of artificial nails, try applying white iodine daily for a week, then once a week after. Make sure you only apply daily for a week or it could exacerbate the problem.

Food Sources

There is a wide variety of yummy options.
Animal Sources
Eggs, milk, yoghurt, fish & other seafood.

Fruit & Veg Sources
Strawberries, kelp, seaweed, asparagus, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach, summer squash, whole grains & turnip greens

Signs of Deficiency

As with many of the nutrients important to nail health, symptoms of an iodine deficiency include dry & brittle nails with irritated cuticles & hangnails.

Keeping Those Nails Healthy

Eating a well-balanced diet rich in raw fruits & vegetables, lean meat and whole grains is all you need to ensure you are consuming ample amounts of iodine. Easy as pie, strawberry pie.

Be sure to check out some of the other nutrients important for nail health such as A, B, C, E, calcium & copper.

Although important for overall body & immune system health, this mineral is only needed in trace amounts. Anyone with a balanced diet should intake an ample supply as both deficiency & toxicity are rare.

Copper has been used in medicine for thousands of years, largely due to it’s antifungal & antibacterial properties.

Those same qualities help to fight infections of the nail & nail beds. This is especially important for those whose nails are exposed to elements that promote the growth of harmful bacteria.

Food Sources

Here are a wide variety of fabulous sources.

Animal Sources
Oysters, organ meats, red meat, poultry & shellfish (contains the highest concentration).

Fruit & Veg Sources
Whole grains, legumes, cherries, dark chocolate (yay), dried fruits, nuts , leafy greens, prunes, soybeans, tofu, mushrooms, potato skin, coconut, papaya & apples.

Signs of Deficiency

Aside from a raging nail infection, other signs that you are deficient in copper are dark spots under nails which can be brittle & thin.

Important Heavy Metal

Not just a metal, copper is clearly important for the health of our whole bodies. Lucky for us its easy to find (even in chocolate) and even easier to make sure you have an ample supply.

Be sure to take a look at other essential vitamins & minerals for healthy nails, such as vitamins A, B, C, E & calcium.