Vitamins are an essential part of our diet. While they don’t provide the same energy as carbohydrates, fats, and proteins, they help the body recover and function optimally. Among other things, vitamins boost your immune system, help you get energy, heal wounds, and strengthen your bones. Most often, we get vitamins from food, but you can also take supplements.
Insufficient intake of vitamins can lead to an increased susceptibility to infections and, in the worst case, cause serious health problems. Some signs of vitamin deficiency may appear on our face, thereby reminding us of the need to make up for the deficiency. Pay attention to the following signs:
1. Puffy eyes
If your body is low on iodine, you may wake up every morning with excessively puffy eyes. A 2006 study found that there was a link between thyroid disease and low iodine intake. Symptoms of thyroid disease include emaciation, fatigue, and puffy eyes, among others. Other symptoms include brittle nails, dry skin, and weight gain.
Adding cranberries, yogurt, kelp, strawberries, potatoes, and dark blue beans to your diet can help balance iodine levels.
2. Pale lips
Pale lips along with paleness, dizziness, fatigue and shortness of breath indicate that your body has low levels of iron, also called anemia. Anemia can make you more prone to infections like the common cold, as well as weaken your immune system over time, making your body more susceptible to outside attack. Heavy menstrual bleeding is one of the most common causes of low iron in the body.
Regularly eating foods like beans, dark green leafy vegetables, peas, iron-fortified cereals, seafood, and red meat can keep your body in check.
3. Dry hair
We all have hair problems from time to time, but persistent dryness and a lot of dandruff can be signs of low levels of vitamin B7 or biotin in our body. It also leads to brittle nails and thinning hair. However, biotin supplements are widely available and can help improve overall hair quality and even help manage diabetes.
Foods containing biotin are eggs, almonds, nuts, legumes, and whole grains.
4. Pale skin
Pale skin is associated with various types of vitamin deficiencies, but the combination of pale skin with a perfectly smooth tongue means your body is low on vitamin B12. Vitamin B12 is essential for the normal functioning of the brain and nervous system and also helps in the formation of new red blood cells.
While supplements are always available, foods such as salmon, red meat, fortified cereals, Swiss cheese, and yogurt are great options to include vitamin B12 in your diet.
5. Bleeding gums
A little bit of bleeding in the gums when we brush or floss is normal, but if you’ve been bleeding a lot more recently and your gums are sore, it could be due to dangerously low vitamin C levels. This condition is called scurvy and what At that time it was extremely common among sailors who went months without vitamin C. Although this disease is quite rare today, you can still be predisposed to it.
Fruits such as guava, grapefruit, gooseberries, oranges, as well as other foods such as red peppers, cabbage, Brussels sprouts, and broccoli are rich in vitamin C.