Vitamin A (2,333 IU daily): For your immune system Vitamin A can help improve your eyesight, keep your skin healthy and boost your immune system, says Zuckerbrot. On top of that, a vitamin A deficiency can cause nails to become brittle, dry and slow down the rate of nail growth. The kicker: About 44 percent of Americans aren't getting enough, she says. To keep nails (and eyes, skin and your immune system) healthy, load up on vitamin A-rich foods like milk, liver and fortified foods as well as colorful fruits and vegetables. Since your body can convert beta-carotene into vitamin A, you can also load up on foods like pumpkin, carrots, chilies, mangoes, cantaloupe and apricots. According to Drayer, a half-cup of boiled spinach gives you your daily fix.
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