Your nutritional intake is a key to maintaining healthy nails. Doctors can tell a lot about their patients' overall health simply by checking their nails. Problems with the thyroid and being iron deficient can cause brittle or weak nails. But no matter what causes nails that are weak or that don't look their best, there are some steps you can take to get great looking, stronger nails. One of those steps is to make sure that you're getting the biotin you need in your diet. Biotin helps give you energy, helps your skin look great and helps regulate glucose. Biotin is a vitamin that's part of the B-complex family of vitamins and the benefit of this vitamin is how it works to help fight against weak nails. Biotin metabolizes the foods you eat so that your body can use the vitamins and minerals in the foods for whatever your body needs. There are a few different ways that you can get more biotin benefits for your body and one of those ways is by paying attention to the foods you eat and making sure that you consume foods rich in biotin. Remember that as with many vitamins, when you prepare the food by cooking it, you do lose some of the mineral amount. But foods like eggs, specifically the yolk, are very rich in biotin. Not only that, but many people don't know that eggs also have antioxidants - so they're doubly good for you! Avoid raw eggs when trying to increase your biotin intake because raw eggs prevent your body from being able to utilize the very nutrient you're trying to add. Some meat foods are great sources to raise your biotin intake Ã± including liver, pork and certain types of fish. Legumes also have high levels of biotin. Make sure you eat plenty of peas like black-eyed peas. Consuming some extra helpings of beans like soybeans and adding some alfalfa to your diet are all ways to get the beneficial boost of more biotin. Peanut butter and oatmeal are great sources of it, too. Fruits are a good source of biotin and you can find biotin in fruits like avocado, cantaloupe, watermelon, peaches, bananas and more. Peanut butter is a food that's rich in biotin. With the many foods that contain biotin, it will be easy to change your daily menus to make sure you're increasing the amount of this essential mineral you need. Your body's nails are made of keratin and what biotin does to help the nails is to aid in the production of this necessary protein so that you end up with strong, healthy nails. If you're eating plenty of foods rich in biotin, but would like some extra help for your nails, then consider using a supplement or multivitamin containing biotin.
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