Vertical ridges on nails are common, especially as we get older. In many cases, they are harmless and simply part of the natural aging process. But when the ridges become more noticeable, brittle, or accompanied by other changes in nail texture or color, they can sometimes reflect nutritional imbalances. The good news? What you eat plays a major role in the strength and appearance of your nails.

Here’s what you should include in your diet if you want smoother and stronger nails.

1. Protein: The foundation for strong nails

Nails are mainly made up of keratin, a type of protein. If your diet lacks enough protein, your nails can become weak, thin, and more prone to splitting or splitting.

Add high-quality protein sources such as:

• Egg
• Lean poultry
• Fish
• Greek yogurt
• Beans and lentils
• Tofu

Aim to include a source of protein with every meal. This helps support continuous keratin production and the overall resilience of the nail.