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Foods for healthier and stronger nails

Beautiful, strong and healthy nails are the desire of many women. Unfortunately, a good manicure with the latest fashionable nail polish is often not enough to achieve this goal. 

Columbia University in New York studied the effects of certain vitamins on nail health and shared the results of their research, finding that biotin (also known as vitamin H) helps combat brittle nails. 

Incorporating this vitamin into one's diet can be crucial for healthy, well-groomed nails. This shows that in addition to taking care of your nails externally, paying attention to nutrition can make all the difference. 

Which foods contain the most of this vitamin? Let's find out together.

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Foods for healthy nails
Beautiful, strong and healthy nails are the desire of many women. Unfortunately, a good manicure with the latest fashionable nail polish is often not enough to achieve this goal. Columbia University in New York studied the effects of certain vitamins on nail health and shared the results of the research, finding that biotin (also known as vitamin H) helps fight brittle nails. Which foods contain the most of this vitamin? Let's find out together. (Source: vogue.co.uk, themanual.com)
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Chicken egg (cooked)
Egg yolks are also rich in B vitamins, particularly biotin, with 10 mcg of biotin (33% of the recommended daily intake) per whole egg. It is important to note that eggs must be cooked to utilise this biotin, as raw egg whites contain avidin, a protein that interferes with biotin absorption.
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Salmon
Salmon is an excellent source of biotin: each 3-ounce portion (about 85 grams) of cooked salmon provides 5 mcg of biotin. Since salmon also contains healthy fats, it is an excellent food for healthy skin and hair.
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Brewer's yeast and nutritional yeast
Brewer's yeast, used to make bread and beer, contains a fair amount of biotin, as does food yeast, a product used in many vegan cheeses and dairy substitutes. Two tablespoons of nutritional yeast contain 21 mcg of biotin.
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Legumes
Most legumes, such as beans, lentils or soya are a great source of biotin. Soybeans contain as much as 19.3 mcg of biotin (64% of the recommended daily value) per 3/4 cup.
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Peanuts
Peanuts contain the highest amount of biotin. For example, a one-ounce portion (28 grams) of roasted peanuts contains almost 5 mcg of biotin, which is 17% of the recommended daily value.
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Liver
Although not to everyone's liking, liver is one of the best dietary sources of biotin because it is stored in the liver (in limited quantities since it is a water-soluble vitamin). Cooked chicken liver is an extremely rich source of biotin, containing 138 mcg per 3-ounce portion (about 85 grams), which is 460% of the recommended daily value.
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Champignon mushrooms
Mushrooms contain biotin, as well as minerals such as selenium and magnesium. Each cup of fresh mushrooms provides 5.6 mcg. They are excellent added to pizza, salads or hearty winter soups.
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Sweet potatoes
Sweet potatoes (also known as 'American potatoes') are one of the best plant sources of biotin. They contain 2.4 mcg (8% of the recommended daily value) of biotin per 1/2 cup of cooked sweet potatoes. Together with vitamin A, which is also good for the eyes and skin, biotin makes sweet potatoes a super food for skin health.
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