A Nutrition Guide for Healthier Nails (Science-Backed & Practical)

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Brittle nails that split easily

Food sources (heme iron, most absorbable):

Red meat (beef, lamb)

Organ meats (liver – high in iron but also high in vitamin A, so moderation)

Poultry (dark meat has more)

Fish (tuna, sardines, mackerel)

Food sources (non-heme iron, plant-based):

Lentils and beans

Spinach and other dark leafy greens

Fortified cereals

Pumpkin seeds

Tofu

Absorption hack: Pair non-heme iron sources with vitamin C (citrus, bell peppers, strawberries, broccoli). Vitamin C dramatically increases iron absorption. Avoid drinking tea or coffee with iron-rich meals – tannins inhibit absorption.

Protein (Especially Collagen and Keratin Precursors)

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