Vitamin deficiency: 5 cases that you can see in your face

Vitamin deficiency due to insufficient or wrong nutrition is not only visible in the shape of the figure - it is also visible in the face. You should pay attention to this!
Puffy eyes
Everyone knows swollen eyes - for example after crying or sleeping for a long time. It is therefore completely normal to have swollen eyes from time to time. However, if they develop into a permanent condition, this should give you pause for thought. Swollen eyes can be a sign of iodine deficiency. To counteract this, it is logically recommended to rely more on iodine-containing foods.
What helps?
Dairy products (yogurt, mozzarella, milk, etc.)
Pale skin
Pale skin is also not necessarily an immediate sign of vitamin deficiency. Having a "pale" day because of a bad night is generally not a problem. However, just like puffy eyes, paleness can also indicate a vitamin deficiency if it occurs on a regular basis.

Vitamin B12 deficiency is more common of the causes. Of course, appropriate foods can help prevent this as well. Whether you suffer from a vitamin B12 deficiency, a simple blood test at the doctor can clarify.

What helps?
Cottage cheese,
Fish like herring, mackerel or trout

Dry hair
You wash your hair with the best shampoo, care for it regularly with treatments and still it is dry and frizzy? The reason for this may be biotin deficiency. This usually manifests itself in the form of dry hair and brittle fingernails. And in this case, too, the right diet can provide relief. But beware: Biotin is a water-soluble vitamin, which is why vegetables should not be cooked in too much water.

What helps?
Legumes (e.g. peas or soybeans)
Pale lips
Pale skin and especially pale lips can indicate an iron deficiency. It may take some time before an iron deficiency becomes apparent. First, the body uses up all its reserves, and only then do the first symptoms appear, such as a pale complexion.

A change in diet is also recommended for this vitamin deficiency. In particular, meat such as pork liver contains a lot of iron. However, there are just as sufficient iron-containing vegetables, so that veggies also get their money's worth.

What helps?
Liver sausage,
corned beef,
white beans

Sensitive gums
Gums that bleed quickly or loose teeth also indicate a vitamin deficiency, or more precisely a vitamin C deficiency. Vitamin C is essential for building and maintaining connective tissue, as it contributes to collagen formation. But not only that - vitamin C is a vital vitamin that strengthens our immune system and that our body cannot produce itself.

So it is all the more important to consume ascorbic acid, as vitamin C is also called, through food. Citrus fruits in particular are said to have a high vitamin C content. However, there are numerous other foods that contain even significantly more vitamin C.

What helps?
Cabbage vegetables (broccoli, Brussels sprouts, kale, etc.)
Bell peppers
Do I need vitamin supplements?
Basically, we can supply ourselves with sufficient vitamins and minerals through a healthy and varied diet - therefore a supply through vitamin preparations is actually unnecessary. However, if there is a severe vitamin deficiency, you can decide in consultation with your doctor whether supplementation with vitamin preparations makes sense.

The ABC of vitamins - a brief overview of a vitamin deficiency and its consequences
Vitamin A
The fat-soluble vitamin A is, among other things, elementary for the visual process, growth and the mucous membranes. A deficiency can accordingly lead to dry skin, night blindness, impaired vision or an infection of the respiratory tract.

B vitamins
The group of B vitamins includes a large number of vitamins. All these vitamins must be continuously supplied to the body through food, as it cannot store them permanently. The consequences of deficiency symptoms are as varied as the B vitamins themselves. Everything from loss of appetite to nervousness and fatigue can occur. To avoid symptoms of this kind, it is helpful to pay attention to a balanced diet.  

Vitamin C
As mentioned above, the body needs ascorbic acid for the formation of connective tissue and cartilage. Vitamin C is also essential for the absorption of iron. Additionally, wounds or fractures heal much slower when we have too little vitamin C in us. Also a symptom of vitamin deficiency: chapped corners of the mouth.

Vitamin D
Vitamin D is the only vitamin that our bodies can make on their own - using sunlight. We don't even need midsummer for this; even daylight in winter can stimulate production.

A vitamin deficiency can lead to the intestines no longer being able to absorb some vital substances. In addition, muscle weakness or joint and bone pain are symptoms that can occur due to a deficiency. In infants, a deficiency of the vitamin also leads to rickets. Rickets can damage the bone structure and thus ensures, for example, that the child's head remains soft.

Vitamin E
A deficiency of vitamin E, also called tocopherols, can reduce performance and fertility, as well as lead to increased nervousness. The cell protection vitamin also protects the body's cells from harmful influences, which is why it is increasingly used in skin creams. But vitamin E is also found in foods such as nuts and vegetable oils.


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