What to Eat to Reduce Nail Ridges: A Nutrition Guide for Healthier 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:

• Lean red meat
• Chicken thighs
• Lentils
• Chickpeas
• Pumpkin seeds
• Dark leafy greens
• Pair plant-based iron sources with vitamin C–rich foods like citrus fruits or bell peppers to improve absorption.
  
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