entirely of keratin, a type of protein. If you’re not eating enough protein, your body will prioritize vital organs over your nails.
What the science says: Studies on protein
malnutrition consistently show nail changes—thinning, brittleness, slow growth, and horizontal ridges (Beau’s lines). Replenishing protein reverses these changes.
How much protein? The average adult needs about 0.8 grams of protein per kilogram of body weight (about 55g for a 150lb person). Active individuals may need more. Nail health may require the higher end of the range.
Food sources:
Lean meats, poultry, fish
Eggs
Dairy (Greek yogurt, cottage cheese, milk)
Legumes (lentils,
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