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
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 Structure
Vitamin C is essential for collagen production, which supports the nail bed and surrounding tissue.
Read more on the next page >>
For more detailed instructions, please click the button below (>) and follow us on Facebook.
