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To maintain healthy nails, it is important to follow a balanced and varied diet that provides the necessary nutrients. Here are some tips on diet and supplements to promote nail health:
1. Proteins: Nails are mainly composed of keratin, a protein. Make sure you get enough protein in your diet, including foods like lean meat, chicken, fish, eggs, legumes, dairy and milk products.
2. Omega-3 fatty acids: Omega-3 fatty acids can help strengthen nails and improve their appearance. Find these nutrients in foods like fatty fish (salmon, tuna), walnuts, chia seeds, and flax seeds.
3. Biotin: Biotin is a B vitamin that has been associated with healthy nail growth. You can get biotin from foods like eggs, nuts, seeds, avocados, bananas, spinach, and mushrooms. You can also consider taking a biotin supplement under the supervision of a health professional.
4. Vitamins and minerals: Adequate consumption of vitamins and minerals is essential for nail health. Make sure you get enough vitamin A, vitamin C, vitamin E, iron, zinc and calcium through a balanced diet that includes fruits, vegetables, lean meats, dairy products and fortified foods.
5. Hydration: Keep your body well hydrated by drinking enough water every day. Proper hydration helps keep nails hydrated and prevents them from becoming brittle and brittle