The regular way to check whether you have some vitamin deficiency is making numerous blood tests that can be really expensive. They show if you are having insufficient amount of some nutrient and how low you are on it. But, we offer an easier way to find out whether you have some vitamin deficiency, and it is completely free.

The condition of your face can tell you much more than you think. Pay attention to the face and check if you have some of these signs that may indicate a particular vitamin deficiency.

5 Signals of Nutrient Deficiencies on the face

1. Pale Complexion

If your face is becoming pale, this may be a sign of lack of vitamin B12. You may want to inspect your tongue to check whether it is completely smooth, which can be another sign of vitamin B12 deficiency. Other signs may include fatigue and memory issues.

How to solve this issue – Eat grass-fed meats, organic poultry and wild fish.

2. Poor hair condition

If your hair has numerous bad days and it is brittle, dry and full of dandruff, you may be having biotin (or vitamin B7) deficiency. Often, people develop this deficiency when they take antibiotics that kill the good intestinal bacteria which synthesize vitamin B7.

How to solve this issue – Consume foods rich in biotin, such as mushrooms, cauliflower and egg yolks.

3. Puffy Eyes

Bloated legs and puffy eyes can indicate iodine deficiency. Some other signs of such deficiency are weight gain, brittle nails and dry skin.

How to solve this issue – if your mostly consume foods low in salt, it is time to change this. The primary source of iodine for the majority of people is salt, but you can also incorporate seaweed, saltwater fish and sea vegetables to increase the levels of iodine.

4. Pale Lips

Pale gums and lips can indicate iron deficiency. The symptoms of lack of iron are usually more pronounced in women than in men. You will see that your body is trying to obtain the necessary iron by strange cravings for dirt, clay or ice.

How to solve this issue – eat more spinach, red meat, dried beans and fish.

5. Bleeding or tender gum

Aching and bleeding gums and teeth that are not in a good shape are signals of lack of vitamin C. Vitamin C is among the most important nutrients, so its deficiency can result in some serious health issues, like muscle pain and even scurvy –disease that can cause the teeth to fall if it’s not treated on time.

How to solve this issue – consume plenty of food rich in vitamin C such as citrus fruits, cantaloupe, berries, mango, papaya, kiwi, watermelon and red peppers.