Want strong and healthy nails? Include these essentials vitamins and minerals in your diet
Your hands and nails say a lot about your age and even your overall health.
By Kimberly RodriguesJul 07, 2022
Your fingernails can reveal a lot about your health. Any change in the shape or texture signals a lack of nutrients in your body, say experts.
Nutritional deficiencies can deteriorate nail health, and prevent them from growing and staying healthy. New nail cells need adequate vitamins, minerals and nutrients for proper growth, formation and strength.
So, if your nails break easily, are dry, brittle, or have lost its lustre, it may be a sign that you are in need of certain important nutrients in your diet. This is especially, with regard to the essential vitamins and minerals that help your nails to grow and become strong.
Your hands and nails say a lot about your age and even your overall health. However, we often tend to avoid caring for our nails. But it’s time to change this – your nails too need your care and attention.
The first step you can take to repair your nails is to add the required nutrients to your diet to help improve your nail health.
According to a report published on Healthline, if shiny, strong nails are what you desire, ensure you include a variety of vegetables, fruits, nuts, and seeds in your diet. Also, include sufficient protein and omega-3 fatty acids too.
Each nutrient deficiency presents with a different appearance. For instance, if you have cracked and dry nails – this could indicate calcium deficiency. A lack of biotin produces ridges along the nail bed, while cracked nails are a sign of Omega-3 deficiency.
But on the other hand, if your fingernails are smooth and have a pink glow, you are probably adding all the right nutrients to your diet.
Dr Rinky Kapoor, Consultant Dermatologist, Cosmetic Dermatologist & Dermato-Surgeon, The Esthetic Clinics lists out some of the vitamins and minerals that are important for nail growth.
According to the list provided to HT Digital, she is reported to have said that Biotin or B7 is the most essential ingredient for healthy nails.
Biotin
Biotin is a B-complex vitamin. It not only prevents brittleness but can help improve nail growth too. It is available in foods such as fish, sweet potatoes, egg yolk, liver meat, nuts and seeds, dairy products, avocado and so on.
Omega 3 fatty acids
Next on the list is omega 3 fatty acids which are required to make your nails strong and shiny. It helps to keep your nails moisturized and helps provide a healthy glow. Omega 3 fatty acids are found in certain fish, walnuts, eggs, soy, flaxseeds etc.
Vitamin A
Vitamin A is required for added support, to ensure healthy blood flow. The foods that contain this essential vitamin includes spinach, carrots, and liver.
Vitamin B12 and B9
Ensure your body gets plenty of vitamin B12 and B9 to avoid your nails from turning blue and streaked. Include dark green veggies, citrus fruits, peas, beans, Brussel sprouts, nuts, meat, lentils and breakfast cereals in your diet to get the required amount of these essential vitamins.
Vitamin C
This vitamin is known as the building block of nails. This vitamin is also good for overall well-being. Bell peppers, broccoli, green vegetables, tomatoes, and of course citrus fruits are a good source of this vitamin.
Iron
Iron is essential for nail health and for oxygen to reach the nails via the bloodstream. Iron prevents ridges along the nails. To combat iron deficiency, include in your diet dark green leafy veggies, chicken, eggs, beef, fruits, peanuts, beans etc.
Magnesium
Magnesium promotes nail growth and helps with protein synthesis in the body. It also helps to prevent ridges in the nails. This mineral is found in black beans, almonds, quinoa, cashews, peanuts, green leafy veggies and whole wheat.
Zinc
Zinc is needed for replication of nail cells and strong nails. Zinc can help to restore degeneration tissue. Some of the foods rich in zinc include oysters, shellfish, turkey, breakfast cereals, chicken, beans, legumes, nuts and seeds.
A 5.4-magnitude earthquake struck off the coast of Almería, southern Spain, at 7.13 am on Monday
The tremor was felt in over 50 towns, including tourist destinations like Malaga
No injuries have been reported, but building damage occurred in airports and showrooms
The quake follows a weekend of floods and severe weather in Spain
No UK Foreign Office travel warnings have been issued, but travellers are advised to check local alerts
Southern Spain was rocked by a 5.4-magnitude earthquake on the morning of Monda,y 14 July, with tremors felt across several provinces, including popular tourist destinations.
The earthquake struck at 7.13 am off the coast of Almería, nearly two miles below sea level, according to Spain’s National Geographic Institute (IGN). Despite its intensity, there have been no reported injuries, although some structural damage has occurred.
Where was the earthquake felt?
The tremor was experienced in more than 50 towns across seven provinces in southern Spain, including Almería, Granada, Jaén, Murcia, Alicante, Albacete, and particularly in Malaga, which was among the worst affected. Reports also indicate the quake was felt in parts of North Africa.
A tourist staying in Agua Amarga in Almería told Spanish newspaper El País, “I was sleeping, and the whole house shook for a few seconds. There was an incredible roar. It woke up my entire family and our neighbours.”
How severe was the earthquake?
Spain’s IGN measured the earthquake at 5.4 magnitude, corresponding to levels IV to V on the European Macroseismic Scale, classified as “widely observed” to “strong.” While the quake was more powerful than the 2011 Lorca earthquake, which killed nine people, including a pregnant woman, Monday's tremor occurred offshore, lessening the potential for destruction.
Andalusia emergency services confirmed receiving 25 calls from the public, though no injuries were recorded. However, damage to buildings was reported in various locations.
Damage to infrastructure
Almería airport sustained damage in its departures lounge, where ceiling tiles collapsed in a café area. A member of staff described hearing a sequence of noises, followed by a loud bang and a large cloud of dust. Fortunately, no one was hurt.
In Huércal de Almería, the ceiling of a Toyota showroom was also damaged.
Recent weather chaos in Spain
The earthquake follows a weekend of severe flooding and thunderstorms across parts of Spain. Streets were submerged in several towns, and emergency weather alerts remain in place for 25 provinces.
Catalan Health Minister Olga Pané told Catalan News that 71 hospital patients had to be evacuated to alternative facilities in the region, including Sant Camil, Bellvitge, and Viladecans.
Is it safe to travel to Spain?
The UK Foreign Office has not issued any travel warnings related to the Spain earthquakes or recent flooding. However, it advises travellers to monitor updates from Spain’s meteorological agency AEMET and follow the guidance of local authorities.
Travellers planning to visit affected regions should stay informed about ongoing weather and seismic developments and remain alert to any official advisories.
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Air India's Boeing 787-8 aircraft, operating flight AI-171 to London Gatwick, crashed into a medical hostel complex shortly after take-off from Ahmedabad on June 12.
A PRELIMINARY report into last month's Air India plane crash that killed 260 people has raised further questions, and the investigation is still ongoing, Air India CEO Campbell Wilson said in a memo to staff on Monday.
The initial report, released by India’s Aircraft Accident Investigation Bureau (AAIB) on Saturday, pointed to confusion in the cockpit shortly before the Boeing 787 Dreamliner crashed.
In a staff memo reviewed by Reuters, Wilson wrote: “The report had triggered a new round of speculation in the media ... Unsurprisingly, it provided both greater clarity and opened additional questions.”
He added: “The preliminary report identified no cause nor made any recommendations, so I urge everyone to avoid drawing premature conclusions as the investigation is far from over.”
No mechanical faults found
The memo noted that the report found no mechanical or maintenance faults, and confirmed all required maintenance had been completed.
The Boeing 787 Dreamliner was flying from Ahmedabad to London when it began losing thrust shortly after takeoff. Of the 242 people on board, all but one died. Nineteen people on the ground were also killed.
According to the AAIB report, one pilot asked the other in the final moments of the flight why he had cut off the fuel.
“The other pilot responded that he did not do so,” the report said. It noted that the fuel cutoff switches for engine two flipped almost simultaneously, but did not specify how.
The report did not suggest any immediate action for Boeing or GE, which supplied the aircraft’s engines.
Pilot body rejects early conclusions
ALPA India, which represents Indian pilots at the International Federation of Air Line Pilots’ Associations, rejected any presumption of pilot error and called for a “fair, fact-based inquiry”.
Campbell Wilson added in his memo: “The pilots had passed their mandatory pre-flight breathalyser and there were no observations pertaining to their medical status.”
The flight’s commanding pilot was 56-year-old Sumeet Sabharwal, who had logged 15,638 total flying hours and was also an Air India instructor, according to the Indian government. His co-pilot, Clive Kunder, 32, had 3,403 hours of experience.
Air India faces broader scrutiny
Following the crash, Air India has come under increased scrutiny on multiple fronts.
On July 4, the European Union Aviation Safety Agency said it would investigate Air India Express, the airline’s budget unit, after a Reuters report revealed it had failed to promptly replace engine parts on an Airbus A320 as mandated and falsified records to indicate compliance.
(With inputs from Reuters)
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Donald Trump Jr and Bettina Anderson turn heads with intense PDA before Trump’s Club World Cup appearance
Donald Trump Jr and Bettina Anderson were seen getting intimate at Teterboro Airport before heading to the FIFA Club World Cup final.
The couple matched in white shirts and embraced publicly while awaiting President Donald Trump and Melania Trump.
Anderson defended Don Jr online earlier this year after a New York Magazine article criticised him.
Trump Jr’s ex-fiancée Kimberly Guilfoyle was recently appointed US Ambassador to Greece, while ex-wife Vanessa is now dating Tiger Woods.
Donald Trump Jr and his girlfriend Bettina Anderson turned heads over the weekend with an unabashed public display of affection on the tarmac in Teterboro, New Jersey, just before President Trump and Melania Trump landed ahead of the FIFA Club World Cup final. The couple, who have been together since mid-2024, looked inseparable as they hugged, kissed, and held hands openly, seemingly unconcerned by the presence of others or nearby cameras.
All eyes on Donald Trump Jr and Bettina Anderson as their PDA grabs attention before Trump’s arrivalGetty Images
Pair step out in matching whites before heading to historic match
Wearing coordinated white button-downs, Don Jr and Bettina appeared relaxed and smitten as they waited to join Trump Sr at the MetLife Stadium. This year’s match was particularly significant as it marked the first time the United States hosted the tournament. The couple continued to cosy up at the stadium, where they watched the final together from the stands, adding another public outing to a growing list of appearances.
Donald Trump Jr and girlfriend Bettina Anderson steal the spotlight with PDA at New Jersey airportGetty Images
Relationship has been going strong since summer 2024
Their relationship became public in December 2024. A source close to the couple told Us Weekly at the time that Anderson offered something new for Trump Jr, a relationship "just about them" with no strings attached.
Since then, they’ve been spotted at multiple high-profile events, including the amfAR Gala in Cannes, the Super Bowl in New Orleans, and a Sublime concert during LIV Golf Miami. By January 2025, reports suggested the couple were already living together.
Donald Trump Jr. and Bettina Anderson depart the White House to attend the Military ParadeGetty Images
Bettina claps back at critics over Don Jr’s public image
When New York Magazine published a scathing piece on Trump Jr earlier this year, labelling him a “spoiled heir” and claiming he was the “most despised” member of the Trump family, Anderson didn’t stay quiet.
Posting to her Instagram Stories, she mocked the article’s “insider” claims and fired back with the quote: “Rumours are started by haters, spread by fools, and accepted by idiots.” She described her boyfriend as “the finest, loveliest, tenderest, and most beautiful and brilliant person.”
Bettina Anderson and Donald Trump Jr spotted in a candid moment Getty Images
Trump Jr’s past with Kimberly Guilfoyle and Vanessa Trump
Before Anderson, Trump Jr was engaged to former Fox News anchor Kimberly Guilfoyle. They ended their relationship in late 2024, just before the US election. Despite the split, Trump Jr later praised her after President Trump appointed Guilfoyle as Ambassador to Greece.
Donald Trump Jr. with Bettina Anderson ahead of US President Donald Trump's addressGetty Images
“Kimberly and I will never stop caring for each other and will always keep a special bond,” he said in a statement. “I could not be more proud of her.” His ex-wife, Vanessa Trump, has also moved on. She’s now reportedly in a serious relationship with golf legend Tiger Woods.
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Trump will become the first elected political leader in modern times to be hosted for two state visits by a British monarch. (Photo: Getty Images)
KING CHARLES will host US president Donald Trump in September for a second state visit to Britain, Buckingham Palace announced on Monday.
The visit is scheduled to take place from 17 to 19 September.
“His Majesty the King will host the President and Mrs Trump at Windsor Castle,” the palace said in a statement. Further details will be shared later.
Trump said last month that he had agreed to meet King Charles after UK prime minister Keir Starmer delivered a handwritten letter from the monarch to him at the Oval Office.
Trump will become the first elected political leader in modern times to be hosted for two state visits by a British monarch.
The late Queen Elizabeth hosted Trump for a three-day state visit in June 2019 during his first term. That visit included a private lunch with the Queen and tea with Charles, who was then the Prince of Wales.
Starmer and Trump are also expected to meet in Scotland later this month, a source told Reuters last week. The specific date of the meeting has not yet been confirmed.
The two leaders have built a close relationship in recent months. Last month, they signed a framework trade deal during the G7 summit that formally reduced some US tariffs on British imports.
In May, Canadian prime minister Mark Carney criticised the UK's invitation to Trump for a state visit. He said it undermined the government's efforts to show a united front against Trump's remarks about annexing Canada.
Trump’s earlier visits to Britain have seen large protests. His 2018 trip required the deployment of 10,000 police officers and cost more than 14 million pounds.
Most Britons view the US president unfavourably, according to opinion polls.
State visits typically include ceremonial events such as an open-top carriage procession through central London and a formal banquet at Buckingham Palace.
(With inputs from agencies)
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A plume of black smoke rises from an area near the runway after a small plane crash, as seen from inside a building at London Southend Airport on July 13, 2025. (Photo: Reuters)
LONDON Southend Airport in Essex has been closed until further notice after a small plane crashed at the airport on England’s south-east coast on Sunday, according to police.
In a post on X, London Southend Airport said all flights to and from the airport have been cancelled while emergency services, police, and air accident investigators are at the scene.
“We remain on the scene of a serious incident at Southend Airport,” Essex Police said. The police said they were called just before 4 pm to reports of a collision involving a 12-metre (39.4-foot) aircraft.
It is not yet known how many people were on board the plane.
Photos published by British newspaper websites showed a fireball above Southend Airport, which is located around 35 miles (56 km) east of London.
The East of England Ambulance Service said it had deployed four ambulances along with other response vehicles to the site.
The airport’s website showed that five international flights were cancelled after the crash.