Eggs
Lean poultry
Fish
Greek yogurt
Beans and lentils
Aim to include protein in every meal. Without enough protein, nails may grow slowly, peel easily, or break.
2. Biotin-Rich Foods: For Thickness and Resilience
Biotin (vitamin B7) plays a critical role in keratin production. Low biotin levels are commonly linked to brittle nails, especially in adults over 40.
Foods high in biotin:
Eggs (especially yolks)
Almonds and walnuts
Sweet potatoes
Oats
Mushrooms
Consistent intake can help nails feel thicker and less prone to splitting over time.
3. Iron-Rich Foods: Prevent Weak, Pale Nails
Iron deficiency becomes more common with age, particularly in women. Low iron can lead to thin, spoon-shaped, or easily damaged nails.
Iron-rich foods:
Spinach and other leafy greens
Red meat (in moderation)
Lentils
Chickpeas
Pumpkin seeds
Tip: Pair iron-rich foods with vitamin C (like citrus or bell peppers) to improve absorption.
4. Omega-3 Fatty Acids: For Flexibility and Moisture
Dry, cracking nails are often a sign of low healthy fats. Omega-3s help maintain nail flexibility and reduce dryness from the inside.
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