Introduction

As we age, our nails often become thinner, more brittle, and slower-growing due to natural changes in collagen production, nutrient absorption, and circulation. After 40, supporting nail health is less about quick fixes and more about consistent nourishment from within. This practical guide presents a simple, nutrient-dense recipe designed to fuel your body with vitamins and minerals known to support stronger, smoother, and more resilient nails over time—while also benefiting overall wellness.

Ingredients

1 cup cooked quinoa (rich in protein and zinc)

1 handful fresh spinach (biotin, iron, and vitamin C)

½ avocado, sliced (healthy fats and vitamin E)

1 tablespoon pumpkin seeds (zinc and magnesium)

1 soft-boiled egg (biotin and sulfur-rich protein)

1 teaspoon olive oil (supports nutrient absorption)

Lemon juice to taste (vitamin C for collagen support)

Pinch of sea salt and black pepper

Instructions

Prepare quinoa according to package directions and allow it to cool slightly.

Lightly sauté spinach in olive oil until just wilted.

Assemble quinoa in a bowl and layer with spinach, avocado slices, and pumpkin seeds.

Slice the soft-boiled egg and place on top.

Finish with lemon juice, salt, and pepper.

Serve warm or at room temperature.

Serving and Storage Tips

Best enjoyed fresh for maximum nutrient retention.

Can be stored in an airtight container for up to 24 hours in the refrigerator.

If storing, add avocado and egg just before serving to preserve texture and freshness.

Variations