Biotin ( Vitamin B7) Deficiency
Biotin plays a key role in maintaining healthy nails, hair, and skin. A lack of biotin can cause nails to become thin, brittle, and prone to splitting.
Foods rich in biotin include:
Eggs
Almonds
Cauliflower
Cheese
Mushrooms
Sweet
potatoes
Spinach
Consistently including these foods in your diet may help strengthen nails over time.
Iron Deficiency
Iron is essential for producing hemoglobin, which delivers oxygen to cells throughout the body—including those responsible for nail growth. Low iron levels can lead to brittle, fragile, or unusually shaped nails.
Iron-rich foods to consider: continues on the next page.
Spinach and other leafy greens
Red meat
Lentils and beans
Fortified cereals
If iron deficiency is suspected, it’s important to consult a healthcare professional before taking supplements.
Insufficient Protein Intake
Because nails are composed of keratin, inadequate protein intake can weaken their structure, slow growth, and increase breakage.
Good sources of protein include:
Lean meats and poultry
Fish
Eggs
Dairy products
Legumes
Adequate protein supports not only nail strength but also muscle health, immunity, and tissue repair.
Dehydration and Brittle Nails
Dehydration doesn’t just affect your skin—it can also make your nails dry, brittle, and more likely to split or peel.
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