Biotin vitamin B7) plays a critical role in keratin production. Low biotin levels are commonly linked to brittle nails, especially in adults over 40.

Foods high in biotin:

• Eggs (especially yolks)
• Almonds and walnuts
• Sweet potatoes
• Oats
• Mushrooms
• Consistent intake can help nails feel thicker and less prone to splitting over time.

3. Iron-Rich Foods: Prevent Weak, Pale Nails

Iron deficiency becomes more common with age, particularly in women. Low iron can lead to thin, spoon-shaped, or easily damaged nails.

Iron-rich foods:

• Spinach and other leafy greens
• Red meat (in moderation)
• Lentils
• Chickpeas
• Pumpkin seeds
• Tip: Pair iron-rich foods with vitamin C (like citrus or bell peppers) to improve absorption.

4. Omega-3 Fatty Acids: For Flexibility and Moisture

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