Foods That Support Stronger Nails After 40

Foods high in biotin:

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 Nails
Iron 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.

Read more on the next page >>