Egg

Be it lustrous locks or shiny nails, eggs are a vital food item. Being rich in protein, vitamin D, B12, and biotin, eggs make for a perfect food that strengthens the nails and makes them shinier.

The best way of eating eggs for nail growth is to consume them after boiling them for 3-5 minutes.

Bean

Beans are another rich source of biotin, which is an important nutrient that helps in nail growth and strengthening of nails. If you consume enough beans, rich in biotin, your nails become 25% stronger.

Try making soups with a mix of beans to get the best out of this food item.

Oats

Oats are not only just a food item that people consume to get back in shape. By incorporating oats our daily diet, you can get stronger nails. Full of the goodness of micronutrients like copper and zinc, oats aids a great deal in bone maintenance and growth.

Start your day with a fresh bowl of oats and some fruits and get, not only healthy nails but also a great body.

Sunflower seeds

If you notice vertical ridges in your nails, it could be due to lack of manganese in your body. Get rid of this issue by snacking on seeds. 

These seeds are a powerhouse of nutrients and are enriched with vitamin B6, zinc, vitamin E, copper and manganese, which are a perfect cure for your weak and brittle nails.

Using sunflower seeds as a salad topping or in baked items can be a great way of including them in your diet.

Salmon

Salmon is one of the most nutritious meals for a variety of reasons. It is light, healthy and full of micronutrients like vitamin D, protein, biotin, zinc, copper, selenium, vitamins B6 and B1, and omega-3 fatty acids – everything that contributes to healthier and shinier nails.

Blueberries

One of the tastiest and most nutritious food items, blueberries are rich in antioxidants, which shield our body cells from damage and aids in cell growth. Anti-oxidant properties of blueberries also protest nails from breaking away and chipping. It balances hormones and cures inflammation.

Add blueberries in your regular salads and also eat them as mid-day snacking.