Vitamins are an integral part of our diet. Though they don’t provide energy like carbohydrates, fats and protein, they help the body with growth and to function optimally. Among other functions, vitamins boost your immune system, help in obtaining energy, heal wounds and strengthen bones in our body. Most often, we obtain these vitamins from our food but supplements are also available in medical and other health stores. Inadequate vitamin intake can result in lethargy, becoming more prone to infections, and in the worst cases, bring about serious health issues. Some signs of vitamin deficiency can show up on our face, reminding us to get the needed dose. Look out for these signs below:
1. Puffy Eyes
If you’re low on a healthy supply of iodine in your body, you might be waking up with excessively puffy eyes each morning. A study that was conducted in 2006 showed that there was a link between thyroid disease and a low intake of iodine. The symptoms of thyroid disease are exhaustion, fatigue and puffy eyes among others; similar to some symptoms that come from low levels of iodine. Other symptoms include brittle nails, dry skin and weight gain.
Incorporating cranberries, yogurt, kelp, strawberries, potatoes and navy beans in your diet can help regain iodine.
2. Pale Lips
Pale lips along with pallor, dizziness, fatigue and shortness of breath indicates that your body has low levels of iron, also referred to as anemia. Anemia can make you more prone to infections like the common cold, and can also weaken your immune system as time goes on, making your body more prone to external attacks. Heavy menstrual bleeding is one of the most common causes of low iron in the body.
Regularly eating foods like beans, dark leafy green vegetables, peas, iron-fortified cereals, seafood and red meat can keep your body in check.
3. Dry Hair
All of us have our bad hair days but persistent dry hair and a lot of dandruff can be signs of low vitamin B7, or biotin in our body. This also leads to brittle nails and extremely thin hair. However, biotin supplements are widely available and can help to improve hair quality overall, and can even help with diabetes treatment.
Foods that contain biotin are eggs, almonds, nuts, legumes and whole grains.
4. Pale Skin
Pale skin is implicated in different types of vitamin deficiency, but pale skin couples with a completely smooth tongue means that your body low on vitamin B12. Vitamin B12 is needed for the normal functioning of the brain and the nervous system, and also helps in the formation of new red blood cells.
While supplements are always available, foods like salmon, red meat, fortified cereals, Swiss cheese and yogurt are great options to include in your diet for vitamin B12.
5. Bleeding Gums
Slight bleeding in our gums when we brush or floss is normal, but if you’ve had a lot more bleeding and highly sensitive gums recently, you could have dangerously low levels of vitamin C. The condition is called scurvy, and was an extremely common disease in sailors who would go months without any vitamin C intake. Though the condition is quite rare today, you can still be prone to it.
Fruits like guava, grapefruit, gooseberry, oranges along with other foods like red peppers, kale, Brussels sprouts and broccoli are all rich in vitamin C.