One of the options to check if you have a vitamin deficiency is to do a blood test. With the help of a laboratory test you can check if you lack any nutrient but these tests are quite expensive.

There is an easier and completely free way to find out if you have deficiency in vitamins. By observing your face you can discover if you lack nutrients. All you should do is to pay closer attention and notice if there you have any of the following signs:

  • Pale complexion

If you notice that your face gets paler day by day, the reason for that probably is vitamin B12 deficiency. Another sing that you lack this vitamin is smooth tongue. Patients who have vitamin B12 deficiency often experience fatigue and memory problems. In you have vitamin B12 deficiency you should consume more organic poultry, wild-caught fish and grass-fed meats and thus you can improve the condition on a completely natural way.

  • Bad hair

If you have dandruff or if your hair is brittle and dry, the reason for that might be biotin deficiency (vitamin B7). Lack of this vitamin occurs as a result of taking of antibiotics for long period of time and these medications destroy the intestinal bacteria which synthesize the biotin. In order to solve the problem you should consume foods are rich in biotin such as cauliflower, egg yolks and mushrooms.

  • Puffy eyes

Bloated legs as well as puffy eyes might be indication of iodine deficiency. Other symptoms that indicate lack of this nutrient are weight gain, brittle nails and dry skin. Salt is the main source of iodine but other sources of iodine are salt water fish, sea vegetables and seaweed. Consume these foods and improve the levels of iodine on a completely natural way.

  • Pale lips

Iron deficiency often is manifested with pale gums and lips. However, these signs are more noticeable in women than men. If you feel like eating dirt, clay or ice, it is a clear sign that your body needs iron. Fish, red meat, dried beans and spinach are rich sources of iron.

  • Bleeding or tender gum

Lack of vitamin C often is manifested with aching and bleeding gums. This vitamin is extremely important and its deficiency can cause many severe health issues, including muscle ache and scurvy. This medical condition is quite severe and if it is left untreated it can result in loss of the teeth. It is highly advisable to consume foods high in vitamin C such as red peppers, watermelon, papaya, mango, kiwi, berries cantaloupe and citrus fruits.