4. Zinc: Supporting Growth and Repair
Zinc plays an essential role in cell growth and repair. A deficiency may contribute to nail abnormalities, including ridges or white spots.
Include foods such as:
- Oysters
- Beef
- Cashews
- Sunflower seeds
- Whole grains
Because the body does not store zinc efficiently, consistent intake is important.
5. Omega-3 Fatty Acids: Improving Moisture and Flexibility
Dry, brittle nails can make ridges more noticeable. Omega-3 fatty acids help support nail bed hydration and reduce inflammation.
Add these sources:
- Fatty fish (salmon, sardines, mackerel)
- Chia seeds
- Flaxseeds
- Walnuts
Healthy fats also improve circulation, delivering nutrients more effectively to the nail matrix.
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