NewsPoint
Jul 18, 2025
Eggs are packed with biotin, a B-vitamin known for promoting nail thickness and reducing brittleness. Just one egg a day can help restore nail strength over time. They also provide protein, which forms the foundation of keratin, the main nail component.
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Spinach is rich in iron, folate, and vitamins A and C, all of which are crucial for nail growth. Iron deficiency is a common cause of brittle nails, and leafy greens help combat this naturally. Add them to smoothies, salads, or soups for a vitamin punch.
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Sweet potatoes provide beta-carotene, which your body converts to vitamin A — essential for cell growth including that of nails. A deficiency in vitamin A may cause dry and brittle nails. This colourful root veggie is a great addition to any balanced meal.
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Almonds are an excellent source of vitamin E, a nutrient that protects nail cells from oxidative stress. Regular intake can improve nail appearance and strength. Just a handful a day can significantly improve nail moisture and elasticity.
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Salmon is loaded with omega-3 fatty acids and vitamin D, both of which support nail health. Omega-3s keep nails hydrated and flexible, while vitamin D helps in calcium absorption, important for nail structure. It’s a complete nutrient package for stronger nails.
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Like sweet potatoes, carrots are rich in beta-carotene. Vitamin A promotes keratin production, which strengthens the nail structure. Regularly munching on carrots or adding them to meals can lead to visible improvements in nail condition.
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These tiny seeds are rich in zinc and vitamin B6, which help in protein synthesis and nail repair. Zinc deficiency can lead to white spots or slow nail growth. A small sprinkle over salads or yoghurts can work wonders over time.
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Avocados contain healthy fats and biotin, both vital for nail health. Biotin supports the formation of keratin while the fats keep nails moisturised and flexible. Blend into smoothies or mash onto toast for a nutritious nail-friendly option.
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Beans are a plant-based source of protein and iron, both necessary for nail strength and growth. Low protein intake can lead to weak nail beds, while iron supports oxygen delivery to nail cells. Include lentils, chickpeas, or black beans in your meals.
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Bell peppers, especially red and yellow ones, are rich in vitamin C — essential for collagen formation. Collagen keeps nails firm and prevents breakage. Crunching on raw slices or adding them to stir-fries is a tasty way to nourish your nails.
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