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

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Vitamin deficiencies are pretty common nowadays and over 1 billion people across the world are deficient in Vitamin D. In fact, even if you eat well, there’s a good chance you’re lacking some important nutrients.

A blood test will often detect vitamin deficiencies. However, there is a better and more effective way to find out if you are deficient in some vitamins.

For instance, your face is one of the best assets that reveal your body’s internal state. There are 5 easy to spot signs of nutrient deficiencies that can easily be found and treated with healthy foods.

Here are the 5 signs of nutrient deficiencies written all over your face:

  1. Pale Complexion

The absence of Vitamin B12 in our body usually makes the face pale. In case your face gets paler every day, check your tongue as well, and if it’s smooth, you are definitely deficient in this vitamin. Other symptoms may include fatigue and memory loss.

Healing Foods: Salmon, red meat, fortified cereal, yogurt, and swiss cheese.

  1. Puffy Eyes

You will probably notice if your eyes are puffy after waking up, that’s a sign of iodine lacking in your body. Other signs include brittle nails, weight gain, and dry skin.

Healing Foods: Cranberries, kelp, strawberries, potatoes, yogurt, and navy beans.

  1. Painful or Bleeding Gum

The lack of Vitamin C results in painful, tender, and bleeding gums. Since this vitamin is crucial for overall health, its deficiency can lead to numerous health ailments. Keep in mind that the human body doesn’t make or store vitamin C, so you need to get plenty from your food every day.

Healing Foods: Strawberries, citrus fruits, berries, mango, cantaloupe, watermelon, kiwi, papaya, and red peppers.

  1. Hair issues

If your hair seems lifeless, dry, brittle, and you have dandruff, your body lacks Vitamin B7. Doses of biotin via vitamin supplements can be helpful for improving hair quality and even the treatment of diabetes.

Healing Foods: Eggs, mushrooms, and cauliflower, almonds, nuts, legumes, and whole grains.

  1. Pale Lips

If your lips are pale, it means your body is low in iron. Make sure to treat this issue as soon as possible as iron deficiency can weaken your immune system.

Healing foods: Red meat, fish, spinach, seafood, beans, dark green leafy vegetables, and peas.


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