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Vitamin C helps the body absorb iron and supports collagen production.
Foods include:
- oranges
- strawberries
- kiwi
- bell peppers
Orange is a simple daily source that supports overall nail health.
🐟 6. Omega-3 fatty acids for nail hydration
Healthy fats help prevent dry, brittle nails.
Sources include:
- salmon
- sardines
- flaxseeds
- chia seeds
These nutrients support nail flexibility and shine.
💧 7. Hydration matters more than you think
Dry nails often reflect low hydration.
Dehydration can lead to:
- brittle nails
- more visible ridges
- slow growth
Drinking enough water daily supports overall nail appearance.
🧠 8. Other important nutrients
Healthy nails also need:
- zinc (found in seeds and seafood)
- vitamin E (found in nuts and oils)
- magnesium (found in leafy greens)
A balanced diet is more effective than focusing on one nutrient alone.
⚠️ 9. When nail ridges may need attention