Eating a healthy and balanced diet is the best way to maintain a healthy body. Whether you are trying to lose weight or are following a strict diet, there is a good chance that you are lacking important nutrients. You must ensure that you add healthy food substitutes to keep your body enriched with all important nutrients and minerals. If left untreated, vitamin deficiency can prove harmful in the long run.

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A blood test will easily detect vitamin deficiencies in your body but sometimes deficiencies are reflected through your skin, hair, and nails. You can simply discover certain ailments by looking at your face. Here are five symptoms of vitamin deficiency to watch out for on your face:

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Skin acne and dryness

Dry skin and acne can be a result of hormonal changes. Acne can also occur due to the accumulation of dirt, germs, and dead skin cells. Changes in your skin can be a symptom of a lack of vitamins in the body. The deficiency of vitamins A and E can cause acne formation on your face. Pale skin can be a symptom of vitamin B12 deficiency. Lack of vitamin B12 can also cause fatigue or mood changes.

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Swollen and puffy eyes

Swollen eyes could be a result of an allergy but if it is more happening every time you wake up, it may be a sign of low iodine levels in the body. According to studies, there is a connection between iodine intake and thyroid diseases, which can cause fatigue, exhaustion, weight gain, and puffy eyes. Other symptoms of iodine deficiency include dry skin, weight gain, and brittle nails.

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Bleeding gums

If you notice your gums are sensitive and bleeding frequently this could be a sign of vitamin C deficiency. Prolonged vitamin C deficiency can lead to a disease called scurvy. Other symptoms of deficiency may include easy bruising, bleeding and joint and muscle pain. To fulfill vitamin C levels in the body, add a lot of citrus fruits like oranges, lemons and grapefruit to your diet.

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Pale lips

Pale lips are one of the most common symptoms of anemia, a condition that occurs from low levels of red blood cells in the body. Lack of iron in the body leads to a low RBC count, making it difficult to carry oxygen to the tissues, which can lead to discoloration of the skin and lips. Other symptoms of iron deficiency may include catching cold more often and it may weaken your immune system. Red meat, seafood, beans, green leafy vegetables, cereals, and peas are rich sources of iron.

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Dry hair

Dry hair can be a sign of low biotin or vitamin B7. Low levels of biotin can cause brittle nails and thinning hair. Lack of biotin can lead to dandruff-ridden and dry hair. Foods high in vitamin B7 are lean meat, eggs, almonds, nuts, whole grains, fruits, vegetables, legumes, and fish.