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6. Zinc

Zinc isn't a very well-known or heavily-promoted nutrient, but it's a very important nutrient to have in your diet if you want to keep your fingernails and toenails healthy and strong. If you have a zinc deficiency, you may have ridges and white spots on your nails.

Zinc can be found in foods like nuts, legumes, grains, poultry, red meats, and oysters.

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