Lean red meat
Chicken thighs
Lentils
Chickpeas
Pumpkin seeds
Dark leafy greens
Pair plant-based iron sources with vitamin C–rich foods like citrus fruits or bell peppers to improve absorption.
4. Zinc: Supporting Growth and Repair
Zinc plays an essential role in cell growth and repair. A deficiency may contribute to nail abnormalities, including ridges or white spots.
Include foods such as:
Oysters
Beef
Cashews
Sunflower seeds
Whole grains
Because the body does not store zinc efficiently, consistent intake is important.
5. Omega-3 Fatty Acids: Improving Moisture and Flexibility
Good dietary
