Almonds and walnuts
Sweet potatoes
Spinach
Salmon
Biotin supports keratin structure, helping nails grow thicker and less prone to ridging caused by fragility.
3. Iron: Preventing Weak or Grooved Nails
Iron deficiency can lead to thin nails and, in more severe cases, spoon-shaped nails (koilonychia). While vertical ridges alone don’t automatically mean iron deficiency, persistent weakness or fatigue alongside nail changes may be worth discussing with a healthcare provider.
Iron-rich foods include:
