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- Eggs (especially yolks)
- Almonds and walnuts
- Sweet potatoes
- Oats
- Mushrooms
- Consistent intake can help nails feel thicker and less prone to splitting over time.
- 3. Iron-Rich Foods: Prevent Weak, Pale NailsIron deficiency becomes more common with age, particularly in women. Low iron can lead to thin, spoon-shaped, or easily damaged nails.Iron-rich foods:
- Spinach and other leafy greens
- Red meat (in moderation)
- Lentils
- Chickpeas
- Pumpkin seeds
- Tip: Pair iron-rich foods with vitamin C (like citrus or bell peppers) to improve absorption.
4. Omega-3 Fatty Acids: For Flexibility and Moisture
Dry, cracking nails are often a sign of low healthy fats. Omega-3s help maintain nail flexibility and reduce dryness from the inside.
Top sources:
- Salmon
- Sardines
- Chia seeds
- Flaxseeds
- Walnuts
- These fats also support skin and joint health, making them especially valuable after 40.
5. Zinc-Rich Foods: For Growth and Repair
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