9 Vitamin Deficiencies That Show Up On Your Skin

vitamin deficiencies that show up on your skin


Having good-looking and healthy skin requires a good skincare routine. This also includes nourishing your skin from the inside out. Leading unhealthy and unbalanced diet can lead to certain vitamin deficiencies which, in turn, will affect your skin.
The following are a few signs of vitamin deficiencies that show up on your skin:
1. Vitamin A deficiency: Skin dryness
Vitamin A belongs to the group of fat-soluble vitamins, which helps in the maintenance and formation of healthy skin as well as soft tissues, mucous membranes, skeletal tissue, and teeth. Inadequate amounts of this vitamin can lead to scaly, dry lips, and dry skin.
Animal sources of vitamin A include organic eggs, grass-fed meats, fortified meat products, and wild-caught fish. This vitamin is also abundant
The body also can get vitamin A from carotenoids, antioxidant compounds that are abundant in vegetables and fruits. Foods that are rich in carotenoids include carrots, leafy green vegetables, sweet potatoes, peaches, apricots, and squash.
2. Vitamin C deficiency: Scurvy
Vitamin C is important for skin health as it has antioxidant properties. Also, it plays a crucial role in the production of collagen, the protein that gives support and structure to your skin. According to studies, higher amounts of vitamin C provide protection from sun damage and that a lack of it can lead to rough, dry, and scaly skin.
Foods that are rich in vitamin C include fruits such as oranges, lemons, grapefruits, papayas, and mangoes, and vegetables such as cabbage, cauliflower, tomatoes, red and green peppers, and spinach.
3. Vitamin E deficiency: Premature aging
Vitamin E is a fat-soluble vitamin and also an essential antioxidant, which helps neutralize free radicals. Free radicals are metabolic compounds that are naturally formed in the body when it converts food into energy. Sunlight, smoking, and air pollution also expose us to free radicals. This makes vitamin E an important nutrient, which protects the skin from sun damage that can cause wrinkling of the skin and premature aging.
Foods rich in vitamin E include cold-pressed olive oil and sunflower oil, wheat germ oil, as well as nuts such as peanuts, hazelnuts, and almonds. Also, you can find vitamin E in green vegetables such as spinach and broccoli.
4. Vitamin D deficiency: Psoriasis
It is well-known that inadequate levels of vitamin D can affect your bone health. However, vitamin D deficiency also can be a contributory factor in psoriasis. As a matter of fact, studies have found that topical application of vitamin D can improve the symptoms of psoriasis. Also, taking dietary vitamin D can help improve the condition.
The best vitamin D source is exposure to sunlight. However, overexposure to sunlight also can cause premature aging and wrinkling, and lead to skin cancer. Vitamin D also can be found in some foods such as wild-caught fish, organic egg yolks, liver, and fortified milk products.
5. Vitamin B2 deficiency: Skin rashes
Vitamin B2 (riboflavin) is required for the production of energy from food and plays a part in keeping your vision and skin healthy. Riboflavin deficiency can cause skin rash as well as cracks and redness in the corner of the tongue and mouth. Also, you may experience reddening of your cornea, hair loss, and inflamed eyelid.
Sources of vitamin B2 (riboflavin) include fortified milk products, leafy green vegetables, whole grains, gras-fed meats, organic egg whites, liver, and kidney.
6. Vitamin B3 deficiency: Eczema
Vitamin B3 (niacin) is essential for the body to convert carbohydrates, protein, and fat into energy. Also, it helps keep your skin healthy and supports the nervous and digestive system. Vitamin B3 deficiency can cause a condition called pellagra, which symptoms include diarrhea, dementia, and dermatitis (eczema). Pellagra leads to redness, sores, and itchiness on the skin and can cause the tongue to swell.
Sources of niacin include wild-caught fish, grass-fed meats, organic eggs, whole grains, nuts, and mushrooms.
7. Vitamin B6 deficiency: Skin ulcers
Vitamin B6 is also essential for the health of your skin. A deficiency of this vitamin can cause symptoms such as ulcers in the corner of the mouth, flaking skin on the lips, and rashes that itch.
Food sources of vitamin B6 include wild-caught fish, organic eggs, pasture raised poultry and starchy vegetables such as potatoes.
8. Vitamin B7 deficiency: Sclary dermatitis
Vitamin B7 (biotin) plays an essential role in the metabolism of energy, amino acid metabolism, synthesis of fat, and synthesis of glycogen. A deficiency of this vitamin is very rare because biotin is widely abundant in foods. However, certain lifestyle habits may lead to deficiency. Symptoms of biotin deficiency can include scaly dermatitis, pale skin, dry skin, muscle pain, nausea, hair loss, and loss of appetite.
Food source of vitamin B7 (biotin) includes beef liver, organic egg yolks, mushrooms, and pasture raised poultry.
9. Vitamin B12 deficiency: Yellow skin and vitiligo
Vitamin B12 (cyanocobalamin) is important for the making of your genetic material or DNA, and also keep your nerve cells and blood healthy. Vitamin B12 deficiency can cause symptoms such as shortness of breath, appetite loss, vision loss, and fatigue.
People who are deficient in this vitamin also develop pernicious anemia, a condition where the body is unable to produce enough red blood cells. This condition is associated with a pigmentation disorder known as vitiligo, which causes white patches to develop on the skin.
Without adequate amounts of vitamin B12, red blood cells become fragile and break down into bile. This increase in bile manifests on the skin as yellowness and paleness.
Food sources of vitamin B12 include grass-fed meat, organic eggs, and mushrooms. However, keep in mind that if you’re suffering from pernicious anemia, you might need supplementing with vitamin B12.
It is so important to have great skincare within. You are what you eat. You can get all your nutrietnts and vitamins through food. Plant based diet, clean protein and exercise. Are you eating to keep yourself healthy?
~Tiffany

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