chickpeas, black beans)
Nuts and seeds
Tofu and tempeh
Collagen supplements: Some evidence suggests that hydrolyzed collagen supplements (
10g daily) improve nail growth and reduce brittleness. Collagen provides specific amino acids (glycine, proline, hydroxyproline) that are building blocks for nail matrix cells.
Zinc – The Growth Mineral
Zinc is essential for cell division and protein synthesis—two processes central to nail growth.
What the science says: Zinc deficiency is associated with slow nail growth, white spots (leukonychia), and brittle nails. In severe deficiency, nails may become thin, soft, and peel easily.
Who is at risk: Vegetarians and vegans (plant-based zinc is less
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