Top choices:
Eggs,
lean poultry,
fish,
Greek yogurt,
beans, and lentils:
Try to include protein in every meal. Without enough protein, nails can grow slowly and split or break easily.
Foods rich in biotin:
Eggs (especially egg yolks)
, almonds and walnuts
, sweet potatoes
, oats, and
mushrooms:
Regular consumption of these foods can help thicken nails and reduce their tendency to split over time.
3. Iron-rich foods: Prevent nails from becoming weak and pale.
Iron deficiency is more common with age, especially in women. Low iron levels can lead to thin, concave, or brittle nails.
Foods rich in iron:
Spinach and other leafy greens
Red meat (in moderation)
Lentils
Chickpeas
Pumpkin seeds
Tip: To improve absorption, combine iron-rich foods with vitamin C (e.g., citrus fruits or peppers).
Read more on the next page4. Omega-3 fatty acids: for elasticity and hydration.
Dry and brittle nails are often a sign of a deficiency in healthy fats. Omega-3 fatty acids help maintain nail elasticity and reduce dryness from within.
Main sources:
