something deeper—usually tied to nutrition.
Protein: The Foundation of Nail Strength
Nails are built from keratin, a protein that gives them durability and flexibility. Without steady protein intake, keratin production falters, leaving nails weak and prone to ridges.
Best sources: eggs, poultry, fish, Greek yogurt, beans, lentils, tofu.
Key tip: focus on consistent intake throughout the day, not large amounts at once.
Biotin: The Nail Fortifier
Biotin (vitamin B7) strengthens keratin and helps nails grow thicker and more resilient.
Food sources: cooked eggs, almonds, walnuts, spinach, sweet potatoes, salmon.
