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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).
4. 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:
Salmon,
sardines,
chia seeds,
flaxseeds, and
walnuts:
These fats also contribute to healthy skin and joints, making them especially valuable after the age of 40.
5. Zinc-rich foods: for growth and regeneration.
Zinc supports cell division and tissue repair. A deficiency can lead to white spots, slower nail growth, and increased brittleness.
2. Biotin-rich foods: for thickness and elasticity.
Biotin (vitamin B7) plays a vital role in keratin production. Low biotin levels are often associated with brittle nails, especially in adults over 40.