Try to include a source of protein at meals throughout the day. Inadequate protein intake can contribute to poor overall nutrition and may affect the condition of hair, skin, and nails.
2. Biotin-Rich Foods: Supporting Nail Strength
Biotin, also known as vitamin B7, is involved in normal metabolism and keratin-related processes. Biotin deficiency is uncommon, but when it occurs, brittle or weak nails can be one possible sign.
Foods containing biotin include:
- Egg yolks
- Almonds and walnuts
- Sweet potatoes
- Oats
- Mushrooms
For most people, obtaining biotin through a balanced diet is preferable to taking high-dose supplements unless a healthcare professional recommends supplementation.
3. Iron-Rich Foods: Supporting Healthy Nails
Iron is essential for producing hemoglobin and supporting oxygen transport throughout the body. Iron deficiency can sometimes be associated with nail changes, including thin or spoon-shaped nails.
Iron-rich foods include:
- Spinach and other leafy greens
- Red meat, eaten in moderation
- Lentils
- Chickpeas
