Benefit: reduces brittleness and improves nail texture over time.
Iron: Essential for Growth
Low iron levels can weaken nails, sometimes causing ridges or changes in shape.
Food sources: lean red meat, chicken, lentils, chickpeas, pumpkin seeds, dark leafy greens.
Absorption tip: pair plant-based iron with vitamin C-rich foods like citrus or bell peppers.
Zinc: The Repair Mineral
Zinc supports cell growth and repair—vital for healthy nails.
Food sources: oysters, beef, seeds, nuts, whole grains.
Note: because the body doesn’t store zinc, regular intake is essential.
Omega-3s and Hydration: Flexibility and Moisture
Dry nails crack and split more easily. Omega-3 fatty acids help maintain hydration and circulation, delivering nutrients where they’re needed.
Food sources: salmon, sardines, mackerel, chia seeds, flaxseeds, walnuts.
Hydration tip: drink water consistently and include water-rich foods like cucumbers, oranges, and watermelon.
When to Seek Medical Advice
