A healthy and balanced diet is the best way to meet the needs of vitamins and minerals for the body. But some people are less consume vitamins and minerals so it shows the changes seen on the face.
1. Swollen eyes As reported by page Medical Daily, here are five changes in the face that indicate symptoms of vitamin deficiency and how to overcome them.
If you see a puffy eye condition with a pale color after waking up, then be aware of iodine deficiency conditions. Studies in 2006 showed that low iodine intake results in fatigue, swollen eyes, dry skin and brittle nails. Some foods like yogurt, potatoes, strawberries and nuts can help you solve this problem.
2. Pale skin
Pale skin is a symptom that you are deficient in vitamin B12. Lack of this vitamin can cause pale skin and increase fatigue. Expand the consumption of salmon, red meat, cereals and yogurt to overcome this problem.
3. Dry hair
Dry hair condition is usually associated with the wrong choice of shampoo. But did you know that dry hair can be an indicator of vitamin B7 deficiency or biotin. Low biotin can cause brittle nails and dry hair. Expand the consumption of eggs, almonds, and grains to overcome this.
4. Pale lips
If you experience pale lips, then it's a sign you have anemia due to iron deficiency. Anemia has a variety of symptoms such as skin and pale lips, easily lethargic, and not enthusiastic when doing activities. This condition can be overcome by the consumption of red meat, seafood, green leafy vegetables, cereals and peas.
5. Bleeding gums
Bleeding gums is a sign that you are deficient in vitamin C. So if you find blood when brushing your teeth, consider the consumption pattern of your vitamin C source. Some foods that can increase intake of vitamin C include oranges, kale, broccoli, strawberries and peppers.
How to overcome
- Every two to three times a week, you should bask in the sun in the morning that can provide vitamin D intake to the maximum.
- Get other sources of vitamin D from foods, such as salmon, sardines, eggs and fish, breakfast cereals, and dairy products.
- If you are obese, try to lose weight for better vitamin D absorption.
- Avoid excessive use of sunscreen, especially if you do not spend too long in the hot sun.
- Another source of vitamin D is supplements. But keep in mind that you still get vitamin D intake from a more natural source.
- Perform a medical examination of vitamin D deficiency in medical experts and ask for help on how to overcome it.
https://www.merdeka.com/sehat/kekurangan-vitamin-d-penyebab-and-how-to- overload.html
http://www.suara.com/health/2017/05/07/070200/lima-gejala-dan-cara-mengatasi-kekurangan-vitamin
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