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5 Signs of Nutrient Deficiencies That are Written All Over Your Face 

 August 13, 2021

By  Gabriela

The usual way to check if you have any vitamin deficiency is doing a number of blood tests which can be quite expensive. They reveal if you have insufficient amounts of any nutrients as well as how low you are on them. However, there’s an easier way to discover if you have any vitamin deficiency, and it’s totally free.

Your face can tell a lot more than you think. Pay closer attention to it and see if there are any of the following signs that indicate a specific vitamin deficiency.

5 Signs of Nutrient Deficiencies

1. Pale Complexion

If your face gets paler day by day, it might indicate you have a lack of vitamin B12. You might want to check your tongue to see if it’s completely smooth, which is another symptom of being deficient in this vitamin. Other signs include memory problems and fatigue.

How to improve – Consume more grass-fed meats, wild-caught fish, and organic poultry.

2. Bad Hair

If your hair has seen many bad days being dry, brittle, and full of dandruff, you might have a Vitamin B7 (biotin) deficiency. Usually, people develop it when taking a lot of antibiotics which destroy the intestinal bacteria that synthesize biotin.

How to improve – Eat more biotin-rich foods like mushrooms, egg yolks, and cauliflower.

3. Puffy Eyes

Puffy eyes and bloated legs can be symptoms of iodine deficiency. Other signs that you have a lack this nutrient are dry skin, weight gain, and brittle nails.

How to improve – if your diet consists mostly of low-salt foods, it’s time to change it. The main source of iodine for most people is table salt, but you should know that you can also include seaweed, sea vegetables, and saltwater fish to improve your iodine levels.

4. Pale Lips

Pale lips and gums can mean you have a lack of iron. These symptoms of iron deficiency are more visible in women than men. You will notice your body tries to get the necessary iron by feeling like eating ice, clay, or dirt.

How to improve – consume more spinach, dried beans, red meat, as well as fish.

5. Tender or Bleeding Gum

Bleeding and aching gums accompanied by teeth that are not in good shape are signs of vitamin C deficiency. This vitamin is one of our most essential nutrients, so insufficient amounts of it can cause serious health problems, including muscle aches and even scurvy – a disease which if not treated on time can make all of your teeth fall out.

How to improve – eat plenty of vitamin C-rich foods like citrus fruits, berries, cantaloupe, mango, kiwi, papaya, red peppers, and watermelon.

About the author 

Gabriela

A mom of two with a background in journalism, I took health into my own hands and started researching to find answers to my own health struggles. My research turned into a blog that turned into an amazing community (starring you!).When I'm not reading medical journals, creating new recipes, you can find me somewhere outside in the sun or undertaking some DIY remodeling project that inevitably takes twice as long as it was supposed to.

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