- Pumpkin seeds
Tip: Combining plant-based sources of iron with vitamin C-rich foods, such as citrus fruits or bell peppers, can improve the absorption of non-heme iron.
4. Omega-3 Fatty Acids: Supporting Flexibility and Moisture
Brittle or dry nails can have many possible causes, including environmental exposure and nutritional factors. Omega-3 fatty acids are healthy fats that support normal skin and overall health.
Good sources include:
- Salmon
- Sardines
- Chia seeds
- Flaxseeds
- Walnuts
These foods also provide nutrients that support overall health, including healthy skin and joints.
The next group of nutrients may be especially relevant when nails become slow-growing, fragile, or prone to splitting.
Part 2 of 2
5. Zinc-Rich Foods: Supporting Growth and Repair
Zinc plays an important role in normal cell growth, immune function, and tissue repair. A significant zinc deficiency can affect skin and nail health.
Foods containing zinc include:
- Oysters
- Beef
- Pumpkin seeds
- Cashews
- Whole grains
Regularly
