Vertical ridges on the nails are common, especially as we get older. In many cases, they’re harmless and simply part of the natural aging process. However, when ridges become more noticeable, brittle, or are 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 nail strength and appearance.

Here’s what to include in your diet if you want smoother, stronger nails.

1. Protein: The Foundation of Strong Nails

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