1. Protein-rich foods: the foundation of strong nails.
Nails are composed primarily of keratin, a protein. Protein synthesis slows with age, making adequate protein intake even more important.
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.
