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These are the tell-tale signs you might have a vitamin deficiency
ON THE FACE OF IT

From puffy eyes to pale lips…the five vitamin deficiencies that are visible on your face

The tell-tale signs of a vitamin deficiency can be spotted simply by looking in the mirror - and it's possible to eat them away

WE'VE heard it all before - a healthy, balanced diet is the key to looking your best.

But did you know a lack of essential vitamins and minerals is written all over your face... quite literally?

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Even if you eat well, you could be lacking in important vitamins and minerals, so it's important to get checked out by a GP if you are not feeling your usual self.

A simple way to spot some deficiencies is by looking at your face, where some of the most common ailments are evident.

A video by Natural Cures, called "Five Vitamin Deficiencies That Show Up In Your Face", explains what to look for when examining your face in the mirror.

The good news is, that providing it's not a serious deficiency, you can eat yourself back to your glowing healthy skin again.

Read on to discover what your mug could be trying to tell you...

1. Puffy eyes

Something most of us are used to in the morning, particularly if you've had a sleep start.

But if you carry your puffy eyes around with you all day, it could be a sign of iodine deficiency.

Iodine in essential to thyroid health because the nutrient plays a key role in the production of hormones secreted by the gland.

Thyroid disease resulting from low levels of iodine - which can lead to hypothyroidism - can cause fatigue, weight gain and brittle nails as well as puffy eyes.

What you should eat:

Natural Cures recommends you increase your intake of cranberries, kelp, potatoes, strawberries and beans to top up your body's iodine levels.

2. Pale skin

Do you spend each morning slapping on bronzer so you don't look like an extra from The Walking Dead?

It turns out your pale skin may not be the product of a lack of sunshine, but instead a Vitamin B12 deficiency.

According to the NHS, a Vitamin B12 deficiency can lead to lack of energy, feeling faint, breathlessness, headaches and pale skin.

It can also lead to irritability and depression. If you are suffering from a very low mood, it is best to get help from your GP in the first instance.

What you should eat:

Salmon, red meat, fortified cereal, yoghurt and swiss cheese are all good foods for people with a vitamin B12 problem, according to Natural Cures.

 Strawberries are a good source of iodine and vitamin C, which can help stave off puffy eyes and bleeding gums
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Strawberries are a good source of iodine and vitamin C, which can help stave off puffy eyes and bleeding gumsCredit: Getty Images

3. Dry hair

Conditioning every day and still don't have the soft, silky mane you crave?

Take a look at your diet.

Dry hair is a common sign of low biotin or vitamin B7 levels. The nutrient helps our body process proteins and sugars.

It also plays a role in keeping the nervous system healthy and maintaining heart health.

People with a biotin deficiency often experience hair loss, a scaly red rash around the eyes, nose and mouth as well as fatigue and numbness or tingling in the arms and legs.

What you should eat:

Natural Cures suggests you increase your intake of eggs, almonds, nuts, legumes and wholegrains.

 Got pale lips and pale skin? Eating plenty of red meat will help boost your iron levels
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Got pale lips and pale skin? Eating plenty of red meat will help boost your iron levelsCredit: Getty Images

4. Pale lips

Looking at your lips is a good way to tell if you have enough iron in your system.

According to the NHS, people with pale lips often have low iron levels.

Left untreated it can lead to anaemia, which is when the body doesn't have enough iron to produce adequate levels of red blood cells. This can lead to fatigue, a weakened immune system, a pale complexion and heart palpitations.

If altering your diet doesn't help however, it is important to visit your GP who will be able to prescribe iron to boost levels.

What you should eat:

Up your intake of red meat, seafood, beans, dark green leafy vegetables, iron-fortified cereals and peas, advises Natural Cures.

 Leafy green vegetables are a good source of iron and vitamin C
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Leafy green vegetables are a good source of iron and vitamin CCredit: Getty Images

5. Bleeding gums

If you always see blood after brushing or flossing your teeth, you need to find out the cause.

In the first instance, visit your dentist to rule out gum disease and if it doesn't improve after that, you could be looking at Vitamin C deficiency.

The nutrient protects cells, helps maintains healthy skin, blood vessels, bones and cartilage and helps wounds heal.

A lack of Vitamin C can lead to a condition called scurvy, which can leave a person with muscle pain, joint pain, tiredness, red dots on the skin and swelling and bleeding of the gums, although this is rare.

The human body is unable to make Vitamin C so getting enough in your diet is essential.

What you should eat:

Natural Cures suggests regular amounts of oranges, red pepper, kale, broccoli, strawberries and grapefruit in your diet.


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