The only way to check for vitamin or mineral deficiencies are expensive blood tests, which is the reason why people rarely take them or pay attention to their vitamin and mineral levels. However, you should know that there’s an easier way to detect the nutrients you lack. Surprisingly, the lack of certain vitamins can show on our face. Here’s what symptoms you should pay attention to:


Dandruff, brittle and dry hair may be a symptom of vitamin B7 deficiency, which is usually caused by long-term use of antibiotics. These antibiotics can harm the beneficial bacteria in the gut which synthesize biotin (vitamin B7), resulting in lack of the vitamin. To resolve this problem, you should eat egg yolks, cauliflower and mushrooms more often.


If your complexion has suddenly turned pale, you may be lacking vitamin B12. This symptom, accompanied by a rough tongue is a sure sign that you’re vitamin B12 deficient. Other symptoms that may appear are fatigue and memory problems. To increase the levels of vitamin B12, eat organic poultry, grass-fed meat and wild-caught fish.


Pale lips are usually a sign of iron deficiency. Other symptoms caused by lack of iron are dirt, ice or clay cravings, and the symptoms are more noticeable in women than men. Iron can be found in red meat, spinach and dry beans.


Puffy eyes and swollen legs are usually caused by iodine deficiency, especially if they’re accompanied by weight gain, dry skin and brittle nails. To resolve the problem, consume more salt, salt water fish, seaweed and sea vegetables.


This is a sign of vitamin C deficiency which may cause bigger health problems. Vitamin C can be found in citrus fruit, watermelons, kiwi, mango, berries and red peppers, so make sure to include these foods in your diet if you’re lacking this vitamin.

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