Blood tests may help you diagnose vitamin deficiencies, but you can always use a cheaper way to get the information needed. We give you a few simple tips on how to determine whether you deal with a vitamin deficiency, and it won’t cost you a thing. Observe your face. It can tell you a lot about your health condition. Read the signs, and learn how to “interpret” the symptoms.
Top 5 common symptoms of vitamin deficiency
- Pale complexion
Vitamin B12 deficiency may be the reason your face is pale. Consider checking your tongue as well. If it’s oddly smooth, then you’re definitely lacking vitamin B12.
Fatigue and memory loss are also common. Add more meat to your menu, and opt for organic poultry, grass-fed meat, and wild-caught fish.
- Puffy eyes
Puffy eyes and swellings in lower limbs may indicate a lack of iodine. These are often accompanied with weight gain, brittle nails, and dry skin. Use salt more often, as it is one of the leading sources of iodine. Eat saltwater fish, seaweed, and sea veggies.
- Sore and bleeding gums
Tender or bleeding gums indicate vitamin C deficiency. It plays an essential role in every process in the body, so its deficiency can cause severe health problems like muscle pain and scurvy.
This is the perfect reason to add more fruits to your menu. Berries, citruses, mango, cantaloupe, watermelon, kiwi, and papaya are rich in vitamin C. the same applies to red peppers.
- Hair issues
Vitamin B7 deficiency is mostly visible on your hair. If it is lifeless, dry, brittle, or covered in white flakes, you’re definitely lacking biotin. This deficiency is often caused by an excessive use of antibiotics that harm the good bacteria in your intestines responsible for the synthesis of biotin.
Egg yolks, mushrooms, and cauliflower should definitely find a place in your menu.
- Pale lips
Pale gums and lips are a common sign of iron deficiency. You may also feel an urge to eat ice, clay or dirt. Consider eating red meat, dried beans, fish and spinach.