Vitamin deficiencies are a common health issue these days, and they can be the main cause of various severe ailments and conditions.

Therefore, it is of high importance to diagnose these deficiencies on time and treat them before they lead to other health complications.

When the body craves for some nutrients, all of its parts suffer. Therefore, just look in the mirror, and you will read its signals.

These are the 5 most common signs of vitamin and mineral deficiencies:

Pale Lips

Pale lips are often a symptom of iron deficiency, one of the most common nutritional deficiency in the U.S., according to the Centers for Disease Control (CDC).

To optimize your iron levels, eat more spinach and other green leafy vegetables, lentils, dark chocolate, spirulina, and raisins.

Puffy Eyes

Puffy eyes often indicate a lack of sleep, but they can also be a sign of reduced iodine levels as well. Iodine eliminates endocrine disruptors, such as fluorine, chlorine, and bromine, and improves the function of the thyroid, and treats puffiness. Moreover, reduce the salt intake to lower puffiness.

Instead, consume pastured eggs, beans, kefir, and sea vegetables, like dulse, kelp, and wakame.

Extremely Pale Skin

If your skin has become too pale, it might be a sign of Vitamin B12 deficiency. This will be accompanied by fatigue. Therefore, start taking supplements, and increase the intake of pastured eggs and/or raw rennet-free cheeses.

Bleeding Gums

Bleeding gums indicate a lack of vitamin C in the body. Vitamin C deficiency also causes nosebleeds, and swellings in the joints. In this case, consume foods rich in it, and thus treat the symptoms.

Dry Hair

Dry, brittle hair covered in a large amount of dandruff could be a sign that you lack biotin, known as vitamin B7. This is often the result of using antibiotics.

To increase B7 levels, you need to eat meat, fish, vegetables, fruit, mushrooms, and pulses more often. And forget about going on a diet for a while.