Biotin (vitamin B7) is perhaps the most well-researched nutrient for nail health. Studies show it can increase nail thickness and reduce splitting.
Eat more:
-
Eggs – Especially the yolks
Eggs -
Almonds and other nuts
-
Sweet potatoes
-
Spinach
-
Broccoli
-
Salmon
How much: Aim for at least one biotin-rich food daily.
2. Iron – For Strength and Color
Iron deficiency is a common cause of brittle nails, vertical ridges, and even spoon-shaped nails. Low iron means less oxygen reaches your nail beds.
Eat more:
-
Lean red meat – Beef, lamb
-
Spinach and other dark leafy greens
-
Lentils and beans
-
Pumpkin seeds
-
Fortified cereals
-
Tofu
Pro tip: Pair iron-rich foods with vitamin C (citrus, bell peppers) to boost absorption.
Biotin (vitamin B7) is perhaps the most well-researched nutrient for nail health. Studies show it can increase nail thickness and reduce splitting.
Eat more:
-
Eggs – Especially the yolks
Eggs -
Almonds and other nuts
-
Sweet potatoes
-
Spinach
-
Broccoli
-
Salmon
How much: Aim for at least one biotin-rich food daily.
2. Iron – For Strength and Color
Iron deficiency is a common cause of brittle nails, vertical ridges, and even spoon-shaped nails. Low iron means less oxygen reaches your nail beds.
Eat more:
-
Lean red meat – Beef, lamb
-
Spinach and other dark leafy greens
-
Lentils and beans
-
Pumpkin seeds
-
Fortified cereals
-
Tofu
Pro tip: Pair iron-rich foods with vitamin C (citrus, bell peppers) to boost absorption.
