A poor diet can hurt your nails and hair. There are a few vitamins that will help your nails in many ways. Vitamin A helps nails grow. You can find it in oranges, carrots egg yolks , spinach and chard. Vitamin C prevents hang nails. Strawberry's , citrus fruits and red peppers are good for this. Biotin witch is a B vitamin helps to strengthen hair and nails. It can be found in salmon, bananas, carrots ,egg yolks and cruciferous vegetables. A lack of iron in your diet can lead to malformed and spoon-shaped nails. Eating red meat, eggs,green leafy veggies and whole grans will boost your iron.
Zinc: if you have white spots on your nails you could be low in zinc. Try adding toasted wheat germ. oysters , peanuts and dark chocolate to your diet.