Nail-Nourishing Salad Recipe

Ingredients:

• 2 cups mixed greens (spinach, kale, arugula): Rich in vitamins A, C, and iron, which are essential for nail health.
• 1/2 cup carrots (grated or sliced): High in biotin, a vitamin that supports strong nails.
• 1/2 avocado: A great source of healthy fats and vitamin E for skin and nail hydration.
• 1/4 cup almonds (chopped or slivered): Loaded with magnesium and biotin, which help prevent nail ridges.
• 1/2 cup cooked quinoa: A complete protein that provides amino acids for healthy nails.
• 1/4 cup red bell pepper (chopped): High in vitamin C, which is crucial for collagen production and strong nails.
• 1 boiled egg: Provides protein and biotin for stronger nails.
• 1 tbsp pumpkin seeds: Rich in zinc, which helps promote healthy nail growth.
• 1 tbsp chia seeds: Packed with omega-3 fatty acids that improve nail flexibility and reduce brittleness.

Dressing:

• 2 tbsp olive oil: A great source of vitamin E for hydration.
• 1 tbsp lemon juice: Boosts vitamin C intake.
• 1 tsp Dijon mustard
• 1 tsp honey (optional)
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the mixed greens, carrots, avocado, almonds, quinoa, red bell pepper, and boiled egg.
2. In a small bowl, whisk together the olive oil, lemon juice, mustard, honey, salt, and pepper.
3. Drizzle the dressing over the salad and toss well to combine.
4. Sprinkle the pumpkin seeds and chia seeds on top.
5. Serve and enjoy a delicious salad that helps boost nail health!

Tips:

• Stay Hydrated: Drink plenty of water to keep nails and skin hydrated.
• Add Supplements: If you have a deficiency, consider adding biotin, iron, and zinc supplements, but consult with a healthcare professional first.

This recipe includes biotin, zinc, vitamin E, and omega-3 fatty acids, all essential for promoting nail strength and reducing the appearance of vertical ridges.