You are what you eat: Beauty on the inside will reflect beauty on the outside. Healthy nutritional choices include omega-3 fatty acids, lean proteins and iron to help support healthy hair, skin and nails.
Nails can reflect some nutritional deficiencies, such as low levels of iron, biotin and protein -- although protein deficiencies are rare in the United States [source: Mayo Clinic].
Most nail problems aren't associated with your nutrition, but if you have an iron deficiency, your nails may disclose it. Pale, whitish nail beds are a common symptom of anemia. With more severe deficiencies, the fingernail may change shape -- a condition called koilonychia (also known as spoon nails) in which the nails are thin and concave with raised vertical ridges.
Nutritional imbalances are rarely deadly, but the condition on the next page is.