3. Zinc – For Growth and Repair
Zinc is essential for cell growth and division—including the cells that form your nails. Deficiency can cause white spots, slow growth, and brittle nails.
Eat more:
-
Oysters (the richest source)
-
Beef and lamb
-
Pumpkin seeds
-
Chickpeas
-
Cashews
-
Eggs
4. Protein – Nails Are Made of Keratin
Your nails are literally made of keratin, a type of protein. Without enough protein, nails become weak, brittle, and grow slowly.
Eggs
Eat more:
-
Eggs
-
Chicken and turkey
-
Fish
-
Greek yogurt
-
Beans and lentils
-
Tofu and tempeh
How much: Aim for a source of protein at every meal.
5. Omega-3 Fatty Acids – For Moisture and Flexibility
Omega-3s help keep nails hydrated and flexible, preventing brittleness and breakage.
Eat more:
-
Fatty fish – Salmon, mackerel, sardines
-
Walnuts
-
Flaxseeds (ground)
-
Chia seeds
-
Hemp seedsv
