a structural component of nail matrix cells. Vitamin C also enhances iron absorption (see above). Sources: citrus, bell peppers, strawberries, kiwi, broccoli.
Omega-3 fatty acids: Help keep the nail plate moisturized and flexible, reducing brittleness. Sources: fatty fish, flaxseeds, chia seeds, walnuts.
Selenium: Plays a role in the antioxidant defense system, protecting nail cells from oxidative damage. Sources:
Brazil nuts (just 1-2 per day!), tuna, sardines, eggs.
Copper: Required for the enzyme that cross-links keratin proteins. Deficiency (rare) causes brittle, ridged nails. Sources: shellfish, nuts, seeds, organ meats.
Sample Nail-Healthy Meal Plan (One Day)
Here’s what a day of eating
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