Your nails are made of keratin, a type of protein, as well as minerals. As you might expect, feeding your nails from the inside out means getting enough protein, iodine, calcium, zinc, iron, and vitamins B and A. If you're short on any one of these nutrients, the results are likely to show up in your nails.

What Your Nails Tell You

Dark, pale, or very thin nails signal an iron deficiency, while nails that break or split evenly or grow slowly indicate a lack of vitamin A, calcium, and protein. Too little vitamin B creates fragile nails with horizontal or vertical ridges, while vertical ridges signal anemia or iron deficiency. Frequent hangnails may be caused by inadequate vitamin C, folic acid, and protein, while moon-shaped or white tops on nails may be caused by an iron and zinc deficiency.

Nailing Deficiencies

For stronger nails that grow faster, eat plenty of calcium (found in dairy produce, fruits, and vegetables); iron, a trace element that enriches red blood cells and increases oxygenation of tissue, especially in nails that break easily (found in red meat and shellfish) and sulphur, which helps strengthen nails (found in seafood, asparagus, onion, garlic, and cabbage).