Nails are made primarily of keratin, a type of protein. If your diet lacks adequate protein, nails can become weak, thin, and more prone to ridging or splitting.
Add high-quality protein sources such as:
Eggs
Lean poultry
Fish
Greek yogurt
Beans and lentils
Tofu
Aim to include a source of protein at every meal. This helps support continuous keratin production and overall nail resilience.
2. Biotin (Vitamin B7): The Nail-Strengthening Nutrient
Biotin is one of the most well-known nutrients for nail health. Studies suggest that biotin supplementation may improve brittle nails, but many people can get enough from food alone.
Good dietary sources of biotin include:Eggs (fully cooked)
Almonds and walnuts
Sweet potatoes
Spinach
Salmon
Biotin supports keratin structure, helping nails grow thicker and less prone to ridging caused by fragility.
3. Iron: Preventing Weak or Grooved Nails
