Magnesium deficiency causes vertical nail ridges. Nuts and seeds are rich in protein, copper, and magnesium, which contribute to healthy fingernails.
Nuts/seeds
Nails need biotin, omega-3s, and protein. Salmon is nutrient-dense. Healthy fats, vitamins B6 and B12 prevent splits, breaks, and peeling.
Salmon
Tomatoes are high in vitamin C and sweet potatoes in vitamin A; they contain antioxidants to keep nails healthy.
Tomatoes
Whole grains, such as brown rice and oats, include essential nutrients for healthy nail tips, including biotin, silicon, and cysteine.
Whole grains
Plant-based nutrients are best. Biotin, found in beans and lentils, helps nails grow longer and stronger.
Beans & legumes
Eggs are a good source of biotin, which is known to help grow fingernails. Increased thickness and less brittleness/splitting are further benefits of this process.
Eggs
Milk's rich supply of calcium and vitamin D encourages the development of strong, healthy nails.
Fortified milk
Because of their high vitamin C content, foods like bananas, blueberries, and strawberries contribute to stronger nails.