At the tip of our fingers and toes, a flat claw-like plate is present and these are called nails. Point is that the presence of nails is an important characteristic feature found in all the primates, Tough protective protein alpha keratin is found in the finger nails and toe nails. The structure of the nails is of 5 parts namely root, nail bed, nail plate, eponychium, paronychium and hyponychium.  These nails protect the digits and they contribute to tactile sensation in us.

It is worthy to note that the presence of strong nails would reveal our health. In some persons, the nails present would be weak or fragile and would easily break. This would reveal that the person lacks certain nutrients.

For strong and healthy nails, it is essential that we must have proteins. We could get enough protein if we must consume lean sources of proteins like eggs, fishes, poultry, legumes etc.

Biotin or vitamin 7:
It is true that vitamin 7 or biotin plays a huge role in making the nails strong and healthy. Deficiency or lack of this vitamin would make our nails brittle and weak. It is possible to get vitamin 7 or biotin by consuming foods such as  walnuts, salmon, eggs, sweet potatoes, avocados etc

There would be vertical ridges on the nails if we do not have enough iron. The lack of iron would make the nails brittle and the nails would break easily. We must eat foods rich in iron such as lentils, spinach, lean meats, seafoods,  fortified cereals etc.

For the nails to grow and for repair, the presence of zinc is very essential. There are chances of slow nail growth and more chances of breaking when there is  lack of zinc in us. To avoid zinc deficiency, we must consume zinc rich foods like seeds, legumes, meat, shellfish, eggs, whole grains etc.

Omega 3 fatty acids:
The health of our nails would be promoted by consuming omega 3 fatty acids containing foods like flax seeds, chia seeds, walnuts, salmon and sardines etc. It must be taken into account that the omega 3 fatty acids would prevent nail dryness and would increase the strength of the nails.

Vitamins like A.C & E:
The oxidative damage would make the nails weak and intake of foods that are rich in vitamins like A, C and E would protect the nails. The main component of the nail is keratin and vitamin A would help in the p production of keratin. Collagen formation is promoted by vitamin C and the nails would get moisturized and nourished by vitamin E. By intake of foods like carrots, sweet potatoes, bell peppers and citrus fruits etc, we can get these 3 important vitamins.

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