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.

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.

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