What to Eat to Reduce Nail Ridges: A Nutrition Guide for Healthier, Stronger Nails

Your nails are literally made of keratin, a type of protein. Without enough protein, nails become weak, brittle, and grow slowly.

Eat more:

• Eggs

• Chicken and turkey

• Fish

• Greek yogurt

• Beans and lentils

• Tofu and tempeh

How much: Aim for a source of protein at every meal.

5. Omega-3 Fatty Acids – For Moisture and Flexibility

Omega-3s help keep nails hydrated and flexible, preventing brittleness and breakage.

Eat more:

• Fatty fish – Salmon, mackerel, sardines

• Walnuts

• Flaxseeds (ground)

• Chia seeds

• Hemp seeds

6. Vitamin C – For Collagen Production

Vitamin C is essential for collagen production, which forms the structure of your nails. It also helps absorb iron.

Eat more:

• Citrus fruits – Oranges, grapefruit

• Bell peppers (red are highest in vitamin C)

• Strawberries

• Kiwi

• Broccoli

• Brussels sprouts

7. Silica – For Strength and Smoothness

Silica is a trace mineral that strengthens nails and may help reduce ridges.

Eat more:

• Cucumbers (with skin)

• Bell peppers

• Oats

• Brown rice

• Bananas

• Leeks

• Green beans

8. Vitamin B12 – For Color and Health

B12 deficiency can cause bluish or dark nails and contributes to brittleness.

Eat more: