- Eggs
- Fish
- Lean meats
- Legumes such as lentils and chickpeas
- Natural yogurt and fresh cheeses
Consuming good quality protein helps your nails grow firmer and less brittle.
Biotin: an essential ally
Biotin, also known as vitamin B7, is one of the most important vitamins for nail health. Its deficiency is associated with fragile nails with a tendency to break.
Foods rich in biotin:
- Egg
- Nuts
- Seeds
- Banana
- Oatmeal
Incorporating these foods on a regular basis can significantly improve the strength and thickness of your nails.
Iron: key to avoiding weak and pale nails
Iron deficiency is a common cause of brittle or dull-looking nails. After the age of 40, this deficit can appear more easily, especially in women.
Natural sources of iron:
- Lean red meats
- Spinach
- Swiss chard
- Lentils
- Chickpeas
Combining these foods with sources of vitamin C helps improve iron absorption.
Zinc: growth and repair
Zinc is involved in tissue formation and cell regeneration. When missing, nails may have white spots, grow slowly, or break easily.
Foods that provide zinc:
- Pumpkin seeds
- Nuts
- Meats
- Seafood
- Legumes
An adequate supply of zinc promotes stronger and healthier nails.