Warning Signs of Vitamin Deficiencies You Can Spot in the Mirror

23. Poor Night Vision: Vitamin A and Zinc Deficiency

While Vitamin A's role in vision is well-known, zinc also plays a critical, yet often overlooked, part. Zinc is necessary for the transport of Vitamin A from the liver to the retina to create the pigment melanin, which is crucial for low-light vision. Without sufficient zinc, even a healthy intake of Vitamin A can be useless. A deficiency can lead to night blindness or difficulty adapting to changes in light. Shellfish, red meat, and legumes are excellent sources of zinc that can improve this process and support overall eye health.

24. Swollen Tongue: Iron and Folic Acid Deficiency

A swollen, smooth, and abnormally red tongue, a condition known as atrophic glossitis, is a sign that goes beyond just iron deficiency. While a lack of iron is a common cause, it can also be a telltale sign of a folic acid deficiency. Both nutrients are critical for healthy cell division and blood cell production. When the body is low on these, the cells that make up the tongue's surface begin to atrophy and die off prematurely, causing it to appear swollen and smooth. This condition can make eating and speaking difficult, serving as a clear warning to seek out iron- and folate-rich foods like leafy greens, fortified cereals, and legumes.