2. Biotin (Vitamin B7): The Nail-Strengthener
Biotin is famous for supporting hair and nail health. While supplements are popular, many people can meet their needs through food.
Biotin-Rich Foods:
Fully cooked eggs
Almonds and walnuts
Sweet potatoes
Spinach
Salmon
What It Does
Biotin improves keratin structure, which may reduce brittleness and surface ridging over time.
3. Iron: Preventing Weak or Grooved Nails
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