Here are our top five vitamins and minerals that support the growth of healthy and strong nails:

1.      Biotin

Biotin, also more formally known as Vitamin B7 is at the top of our list because of the fact that it is rich in foods and supplements that work well to strengthen brittle nails. 

Biotin is good for our nails health because it promotes healthy cell growth for our nails. Not only is it good for the health of our nails, but it also promotes the growth of healthy hair and too.

Liver, egg yolks, avocado and sweet potato are some examples of foods that are rich in Biotin.

2.      Iron

Having some problems with your nails could possibly mean that you have a lack of iron in your body resulting in anaemia. 

Iron plays a very important role in our body because it carries oxygen to all of the organs and cells in our body, including our nails. If you have an iron deficiency in your body, it can affect the overall shape of your nails.

A great way to allow your body to absorb iron is by eating foods such as chicken, fish and dark green leafy vegetables such as Spanish. 

3.      Magnesium 

Magnesium can be found in whole grain foods. Our body needs magnesium in order to grow and maintain strong, healthy nails. 

One of the ways which you can tell if there is not enough of this mineral present in your body, is when vertical ridges start to grow and appear on your nails. This is usually the first sign of a magnesium imbalance in the body.

4.      Omega 3 -Fatty Acids

Another way to prevent your nails from becoming dry and brittle is by making sure that your diet contains some sources of omega 3 – fatty acids. Fish such as salmon, eggs and even sardines are just a few examples of food to include into your diet should you want to increase your intake of omega 3 – fatty acids.

This fatty acid also works well to lower the risk of inflammation in your nail beds. Another great thing about omega 3- fatty acids is that it gives a rise to your nails by nourishing it.

5.      Vitamin C

Vitamin C is one of the most important vitamins that our body needs when it comes to the overall shape of our nails.it helps to provide strength and also integrity to our nails.

It is very important for men to have at least ninety milligrams of Vitamin C and women need to take in at least seventy-five milligrams per day. 

If your body does not get this required amount of vitamin C, over time your nails will become brittle and their growth will weaken. 

The bottom line is that if you want healthy, shiny and strong nails, you need to eat a variety of fruits and vegetables daily. Nuts and seeds are also great to include in your diet. However, keep in mind that it is always best to get these vitamins and minerals straight from the food source instead of supplementing them. This will give you the best result possible.