Healthy fats support nail moisture and reduce dryness.

🐟 Sources:

• Salmon
• Sardines
• Chia seeds
• Flaxseeds

✔️ Benefits:

• Prevents brittle nails
• Supports flexible nail structure
• Improves overall nail appearance

🥛 7. Calcium and vitamin D (for nail structure support)

While calcium is more associated with bones, it also plays a role in nail health.

🥛 Sources:

• Dairy products
• Fortified plant milk
• Sun exposure (vitamin D)

🧠 Why it matters:

Vitamin D helps the body absorb calcium effectively.

💧 8. Water (often overlooked but essential)

Dehydration can make nails dry and more prone to ridges.

✔️ Benefits of hydration:

• Supports nail flexibility
• Prevents dryness and splitting
• Improves overall appearance

⚠️ Foods that may indirectly worsen nail health