3. Iron: Prevents weak or ridged nails

Iron deficiency can lead to thin nails and, in more severe cases, spoon-shaped nails (koilonychia). While vertical ridges in themselves do not automatically indicate iron deficiency, persistent weakness or fatigue combined with nail changes may be worth discussing with a healthcare provider.

Iron-rich foods include:

• Lean red meat
• Chicken thighs
• Lenses
• Chickpeas
• Pumpkin seeds
• Dark leafy vegetables
• Combine plant-based sources of iron with vitamin C-rich foods like citrus fruits or bell peppers to improve absorption.

4. Zinc: Supports growth and repair

Zinc plays an important role in cell growth and repair. A deficiency can contribute to nail abnormalities, including ridges or white spots.

Include foods like:

• Oyster
• Beef
• Cashew nuts
• Sunflower seeds
• Whole grain

Because the body does not store zinc effectively, regular intake is important.

5. Omega-3 Fatty Acids: Improves moisture and flexibility

Dry, brittle nails can make ridges more visible. Omega-3 fatty acids help support nail bed hydration and reduce inflammation.

Add these sources:

• Fatty fish (salmon, sardines, mackerel)
• Chia seeds
• Flaxseeds
• Walnuts

Healthy fats also improve circulation and deliver nutrients more efficiently to the nail matrix.

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