Foods you should eat for stronger nails

	BIOTIN This B vitamin, once known as vitamin H, plays a role in the infrastructure of keratin – a fibrous protein that is the main structural component of nails. Peanuts are a great source, and eggs are rich in biotin, too.
	ZINC Zinc is needed for cell division – vital for your ever-growing nails. Dry weak nails can indicate a deficiency of the mineral. Red meat – particularly lamb – is one of the best sources, but cashews, pecans, porridge oats and wholegrains are also good.
	PROTEIN Protein is vital for promoting keratin production – there’s usually enough keratin in a meatcontaining or vegetarian diet, but vegans need to take extra care to get protein from foods such as pulses and tofu, or meat alternatives such as Quorn or wheat protein.