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

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

Add high-quality protein sources such as:

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

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

2. Biotin (Vitamin B7): The Nail-Strengthening Nutrient

Biotin is one of the most well-known nutrients for nail health. Studies suggest that biotin supplementation may improve brittle nails, but many people can get enough from food alone.

Good dietary sources of biotin include:

• Eggs (fully cooked)
• Almonds and walnuts
• Sweet potatoes
• Spinach
• Salmon

Biotin supports keratin structure, helping nails grow thicker and less prone to ridging caused by fragility.