The deficiency of some nutrients can be seen in the face. Find out what are the symptoms related to some shortcomings to take action on time.

Even if you strive to maintain a good diet, you may be neglecting some aspect and suffering from a deficiency capable of undermining your health more or less quickly.

The lack of a vitamin or mineral produces symptoms in different parts of the body. In the first place it affects an infinity of physiological processes, such as those that allow energy to be extracted from food, synthesize hormones or create immune cells, among many others.

Frequently, the deficiency ends up affecting the structure of body tissues and is reflected in different areas of the body, such as skin, eyes, hair, nails or mucous membranes.

6 SYMPTOMS OF NUTRITIONAL DEFICIENCY THAT CAN BE SEEN ON THE FACE

The next time you look in the mirror, see if you show any of the following deficiency symptoms that may be reflected on your face.

1. PALE OR YELLOWISH SKIN: VITAMIN B12 DEFICIENCY

A deficiency of vitamin B12 causes that the DNA necessary to produce new red blood cells cannot be constructed . Consequently the amount that circulates in the blood decreases and the skin appears whiter.

In addition, this deficiency makes the red blood cells more fragile and break, which increases the release of a pigment called bilirubin. This can make the skin or whites of the eyes appear yellowish.

This deficiency of red blood cells caused by an insufficient supply of vitamin B12 is called megaloblastic anemia.

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Other frequent symptoms of lack of this vitamin are tiredness, lack of appetite, diarrhea, concentration problems, confusion or numbness of hands and feet.

If you are a vegetarian, to make sure you get enough vitamin B12 you need to take a daily supplement of 25-100 mcg (or a weekly one of 2,000 mcg)

2. BLOOD IN THE GUMS: VITAMIN C DEFICIENCY

If you brush your gums and sensitive notes when you brush your teeth, you are likely to have a vitamin C deficiency.

Vitamin C plays essential functions in the body: it strengthens the immune system, participates in wound healing and keeps bones strong.

In addition to bleeding gums, other symptoms of vitamin C deficiency are excessively dry hair and the appearance of red spots on the skin.

If you have these symptoms, eat more fresh fruit and vegetables, especially oranges, kiwis, red peppers, berries and cabbage.

6 Nutritional Deficiencies That Are Reflected On Your Face

3. SWOLLEN EYES: IODINE DEFICIENCY

People who suffer from iodine deficiency usually have dry skin, brittle nails and swollen eyes. They also suffer from ease to gain weight.

Inflammation of the neck (of the thyroid gland), tiredness, feeling cold, tachycardia, difficulty concentrating and hair loss are other likely symptoms.

In the vegetarian diet the main source of iodine is iodized salt. You can also occasionally add seaweed in small quantities to your dishes.

4. DRY SKIN WITH WRINKLES: OMEGA-3 DEFICIENCY

If you notice that your skin is drier than normal, it may be due to a lack of omega-3 family fatty acids. This deficiency can even cause wrinkles to accentuate.

The functions of omega-3 in the body are very wide. They are necessary, for example, for the good condition of blood vessels, neurons and the retina. They also participate in immune defenses and in the state of the microbiota.

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Its deficiency is related to the development of a wide variety of diseases, such as cancer, depression, behavioral disorders and inflammatory diseases in general.

In the omnivorous diet, fatty fish is the main food source. In the vegan diet it is necessary to consume some of the few vegetable sources daily : crushed nuts or seeds or flax, chia or hemp oils.

5. PALE LIPS: IRON DEFICIENCY

Paler lips than normal, with a tendency to break and suffer from nozzles, is one of the many symptoms that appear in the body due to an iron deficiency.

Other symptoms are fatigue, shortness of breath with minimal effort, pain in the lungs and tongue. It also increases the propensity to suffer colds.

Vegetable foods that provide iron are cabbages (especially kale), legumes such as lentils and tofu.

To improve its absorption it is convenient to consume these foods accompanied by a source of vitamin C such as orange, kiwi or red pepper.

6. DRY HAIR: BIOTIN DEFICIENCY

Dry hair, very thin, brittle or prone to fall indicates a possible deficiency of vitamin B7 or biotin. This lack may be responsible for 4 out of 10 cases of hair loss in women.

Biotin is one of the essential nutrients to produce energy from carbohydrates. It is also important for the condition of the skin and hair, as well as to regulate cholesterol levels.

It is not a frequent deficiency, as half of the daily needs are covered by biotin production by the intestinal microbiota. But an antibiotic treatment can favor the lack.

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Although it is found in greater proportion in animal foods, you can obtain biotin from vegetables such as cauliflower, potato, banana, avocado, almonds, nuts and peas.

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