7 Signs of A Nutrient Deficiency You’ll See on Your Face

· October 3, 2017
You may think they're just from a lack of personal hygiene, but many of the signs you see on your face - like dryness or acne - come from a nutrient deficiency.

Most of us are concerned about keeping our face looking good. It’s not just taking care of blemishes, but also watching our sun and toxin exposure.

However, in spite of all the special beauty products we use, sometimes we still have problems that may not be serious but are hard to treat.

The problem is that we don’t realize that these signs go deeper than our appearance. A lot of times they have to do with nutrient deficiencies in our body.

We may try to treat these problems externally, but a lack of certain nutrients causes problems and makes them reoccur.

That’s why we’d like to talk about 7 signs you’ll see on your face when you have nutrient deficiencies.

Find out what they are!

1. Acne

Acne can appear due to deficiencies in vitamins A, E, and B complex.

While there are many hormonal and environmental factors that play a role, lacking these nutrients can increase your likelihood of getting acne.

That’s why it is essential to avoid fatty foods if you have acne, and instead eat these:

  • Nuts
  • Green vegetables
  • Fish and seafood
  • Olive oil
  • Eggs
  • Avocados

2. Dry skin

Excessively dry skin can be caused by nutritional deficiencies stemming from a poor diet and too much sun.

These factors keep vitamins and minerals from doing their job, which over time causes noticeable imperfections.

A lack of vitamins A and C tends to be the most commonly associated deficiency.


So be sure to add these foods to your diet:

  • Carrots
  • Citrus fruits
  • Blueberries
  • Green vegetables
  • Apricots
  • Peppers
  • Pumpkin

3. Puffy eyes

Under-eye bags are imperfections that are caused by fluid retention and poor circulation. These, in turn, are caused by a lack of minerals such as potassium, magnesium, and iodine.

Low absorption triggers an inflammatory response that is seen around the eyes.

To avoid this, eat foods like these more often:

  • Bananas
  • Seaweed
  • Olive oil
  • Himalayan salt
  • Oily fish
  • Radishes
  • Spinach
  • Nuts

4. Pale lips

When your lips and gums look pale, you probably have iron-deficiency anemia.

This nutrient, a key player in the formation of red blood cells, helps maintain your mouth’s characteristic red color.

To absorb more iron, try to increase your intake of:

  • Lean meat
  • Dried beans
  • Spinach
  • Liver
  • Nuts
  • Peppers
  • Oregano
  • Fish and shellfish

5. Cracked lips

Most of us have had cracked lips at some point. It’s a common symptom when there are sudden weather changes or when you expose yourself to the sun without proper protection.

However, when it is reoccurring, it may be a symptom that your body has a vitamin B complex deficiency and is lacking water.

Together, they help support optimal cellular regeneration, keeping your lips smooth and moisturized.

If this is you, make an effort to add foods like these to your diet:

  • Citrus fruits
  • Nuts
  • Eggs
  • Lean meat
  • Fish
  • Legumes
  • Whole grains
  • Apples
  • Mangos
  • Avocados

6. Yellowish eyes

A yellowish color in the whites of your eyes is caused by a condition known as jaundice, characterized by increased levels of bilirubin in the tissues.

It may come from disorders of the liver or gallbladder, but also from nutrient deficiencies such as:

  • Vitamins (A, B, C, D, E)
  • Lecithin
  • Minerals (magnesium, zinc)

In order to control it, avoid processed foods and increase your intake of:

  • Vegetables (artichoke, spinach, kale, peppers, radishes, tomatoes)
  • Citrus fruits
  • Fruit (grapes, apples, pineapple)
  • Barley
  • Herbs (cilantro, basil)

7. Pale skin

Pale skin may be caused by an iron or vitamin D deficiency, which is common in people with anemia.

Lowered amounts of these substances affects blood circulation and thus compromises cellular oxygenation and transportation of nutrients to the skin.

In order to fix it, add foods like these to your diet:

  • Lean meat
  • Fish and shellfish
  • Liver oil
  • Fortified cereals
  • Enriched soy products
  • Mushrooms
  • Eggs

Do you see any of these symptoms in yourself? If so, see a doctor and get checked out in order to see if you have a nutrient deficiency.

Whatever the case, try to eat the recommended foods to fix the problem.