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.

6. Stay Hydrated

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