If you are eating a balanced, whole-food diet, chances are you are giving your body all the nutrients and vitamins it requires to function properly.If not, your body could be missing essential nutrients and energy it needs to take you through everyday chores.
Such issue can manifest itself in many different ways in and on your body, which can be shown on your face.
Below are some symptoms that can help you read your face and check which nutrients you’re lacking.
1. Pale lips
Deficiency: Iron
The best dietary sources of iron include red meat, spinach, dried beans and fish. There are some iron supplements in the market too, but first; prioritize the natural dietary sources, and then reserve supplements for severe cases or doctor’s recommendation.
2. Cracks at the corners of your mouth
Deficiency: zinc, iron and Vitamin B
There are also chances that you are not getting sufficient protein. The best dietary sources of these nutrients include oysters, organic poultry, and eggs, salmon, swiss chard, and clams. Vitamin C can come in handy since it enhances absorption of iron and zinc. So don’t forget to include vitamin C-rich vegetables such as red bell peppers, broccoli, and cauliflower, as well as fruits such as oranges and plums.
3. Red scaly rash
Deficiency: vitamin B7 (biotin)
Your body requires vitamin B7 to metabolize carbohydrates, amino acids, and fats, as well as to strengthen your hair and nails. The best sources of biotin are egg yolks from free-range, organic eggs.
4. White and red acne-like bumps on the cheeks
Deficiency: fatty acids such as omega-3, vitamin A and D
You can increase your omega-3 intake by eating more sardines, anchovies, and salmon.
To replenish your vitamin A, consume plenty of leafy vegetables, sweet potatoes, carrots and red bell peppers. You can get vitamin D through safe sun exposure and from foods like milk, yogurt, beef liver, margarine, and deli meat.
5. Puffy eyes
Deficiency: iodine
Other signs may include dry skin and weight gain. Our bodies use iodine to produce thyroid hormones
The most common and direct source of iodine in our diets is the iodized table salt. Other natural sources include sea vegetables such as dulse, kelp, and nori, as well as saltwater fish.
