- Spinach and other leafy greens
- Red meat
- Lentils and beans
- Fortified cereals
If iron deficiency is suspected, it’s important to consult a healthcare professional before taking supplements.
Insufficient Protein Intake
Because nails are composed of keratin, inadequate protein intake can weaken their structure, slow growth, and increase breakage.
- Lean meats and poultry
- Fish
- Eggs
- Dairy products
- Legumes
Adequate protein supports not only nail strength but also muscle health, immunity, and tissue repair.
2. Dehydration and Brittle Nails
Dehydration doesn’t just affect your skin—it can also make your nails dry, brittle, and more likely to split or peel.
Drinking enough water throughout the day helps maintain nail flexibility and supports healthy growth from the nail bed. If your nails feel dry or crack easily, increasing your daily water intake may be one of the simplest and most effective solutions.
3. Environmental Factors That Weaken Nails
Even with proper nutrition, external factors can damage nails over time.
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