You’ve probably heard the phrase “hard as nails.” But what if your nails are thin and easily flake? Did you know that what you eat directly affects your nails’ health?

That’s right! The food you eat supplies your nails with the correct nutrients so they grow strong and healthy. You can bolster your nails by eating food filled with biotin and iron. Although supplements can help your body maintain its health, paying attention to your diet is beneficial for long-term health. 

Foods with Biotin

Biotin is a B-complex vitamin. It reinforces your already strong cells, growing your nails and keeping your hair looking shiny. 

1. Eggs

Both cooked and whole eggs give you thirty-three percent of your recommended daily value of biotin. Egg whites have the ability to hold onto biotin and prevent the B-complex vitamin from absorbing into your digestive tracts too early. 

Eating eggs for breakfast is one of the many ways to ensure you’re getting enough biotin. 

2. Pork

Many red meats contain a good amount of biotin for your daily intake. Pork chops are great, but so are hamburgers and even beef liver. If that’s not quite your style, stick with the humble pork chop.

3. Sunflower Seeds

Seeds like almonds and sunflower seeds contain between five and nine of the recommended daily values of biotin. Sunflower seeds are a great snack and can fill up your biotin levels. 

If you are still unsure about your biotin intake, try Agape’s Biotin supplement. 

Foods with Iron

Did you know that 20% of women and 3% of men do not get enough iron? It’s called being Anemic, and it can cause lightheadedness and unproductive days. Iron helps your bloodstream carry oxygen to cells and organs. It’s pretty important. Iron also provides the body with the proper nutrients to grow nails. Here’s where you can find iron.

1. Soybeans

Soybeans are a superfood! They are rich in iron and target deficiencies to begin rebuilding. If you need a boost of iron, try substituting chicken or steak for tofu.

2. Spinach

Now, the body can only absorb 1.4 to 7 percent of plant-based iron, but spinach is a great food to eat if you need to increase your iron intake. Try making a hearty salad. 

If you’re unsure about your iron levels, talk to your health professional and determine if you need to start taking supplements like Agape’s PhytoMulti.

Keep your nails strong and healthy by eating foods filled with biotin and iron. There are many ways to maintain a well-rounded diet that benefits your nail growth, Try experimenting with new recipes and ingredient replacements!