Your nails can provide valuable clues about your overall health. While occasional breakage is common, persistent brittleness, peeling, slow growth, or changes in nail appearance may sometimes reflect nutritional deficiencies or other underlying factors.
Healthy nails depend on a steady supply of nutrients that support keratin production, circulation, hydration, and cell growth.
2. Iron - The Oxygen Carrier
Why It Matters
Iron helps transport oxygen throughout the body, including to the cells responsible for nail growth.
When iron levels are low, nails may become:
- Thin
- Brittle
- Slow-growing
- Pale in appearance
In some cases, severe iron deficiency can contribute to spoon-shaped nails, a condition known as koilonychia.
Food Sources
Good sources of iron include:
- Lean red meat
- Poultry
- Seafood
- Lentils
- Beans
- Spinach
- Fortified cereals
Helpful Tip
Vitamin C can improve iron absorption from plant foods.
Try pairing iron-rich foods with:
- Citrus fruits
- Strawberries
- Bell peppers
- Tomatoes
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