Zinc supports cell division and tissue repair. Deficiency can cause white spots, slow nail growth, and increased breakage.

Zinc-containing foods:

• Oysters
• Beef
• Pumpkin seeds
• Cashews
• Whole grains
• Even mild zinc deficiency can affect nail quality, so regular intake is important.
• 6. Vitamin C Foods: For Nail StructureVitamin C is essential for collagen production, which supports the nail bed and surrounding tissue.Best sources:
  • Oranges and citrus fruits
  • Strawberries
  • Kiwi
  • Bell peppers
  • Broccoli
  • Adequate vitamin C helps prevent nails from becoming weak or splitting at the edges.

  7. Hydrating Foods: Don’t Forget Water Content

  Dehydration can make nails dry and brittle. After 40, thirst signals may weaken, so hydration must be intentional.

  Hydrating foods include:

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