The winter diet, often low in fresh vegetables and fruits, and the lack of sun are the two main reasons for vitamin deficiency, which often goes unnoticed until its symptoms are strongly manifested. Vitamin deficiency is reflected throughout the body: fatigue, bad mood, lack of immunity, joint pain, anemia, insomnia and lack of sexual desire are just some of the symptoms.

Signs of vitamin deficiency that are noticeable on the face

How do you know that you are lacking vitamins? Signs of vitamin and mineral deficiency can manifest on your face. Know the five signs of vitamin and mineral deficiency that you will see while looking in the mirror.

1. Dry and pale skin

If your skin is strangely pale and dry, and at the same time you feel tired and have a bad mood for a long time, it may indicate a lack of vitamins B (especially B12), A and C. Clinical studies would be necessary to effectively determine the deficiency of these vitamins.

To compensate for the deficiencies, you can add products rich in these compounds to the diet: eggs, Brussels sprouts, sunflower seeds, nuts (a very good source of vitamin B), green and orange vegetables and fruits (which include vitamin A) , broccoli, kiwi, red pepper (vitamin C).

2. Cracked corners of the mouth

The cause of the problem with cracked corners is often related to deficiencies of iron, zinc and B vitamins . You can complement them by eating more eggs, tuna, dried tomatoes, peanuts, legumes. It is also worth including a diet with products rich in vitamin C such as red peppers, ascorbic acid favors the absorption of iron.

3. Breakouts

Pimples and blemishes on the skin can indicate insufficient amounts of vitamins A and D , as well as fatty acids. To compensate for these deficiencies, the consumption of salmon, walnuts, almonds, carrots, and paprika, among others, is recommended. Multivitamin supplements are also recommended , these must be prescribed by a specialist.

4. Hair loss

This symptom is most likely associated with a vitamin B7 (biotin) deficiency . It can be accompanied by conjunctivitis, decreased mood, listlessness, and drowsiness. Biotin deficiency can result from a wrong diet (but also, for example, from long-term use of antibiotics).

Good sources of vitamin B7 are egg yolks, avocados, cauliflower, bananas, hazelnuts.

5. Dark circles and puffy eyes

These problems can suggest a vitamin K deficiency and iron deficiency (although the causes can be many others, for example, allergies, diabetes, poorly selected cosmetics, etc.). If the problem is caused by diet errors, try increasing your intake of broccoli, Brussels sprouts, cabbage, chicken, figs, parsley, and lentils.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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