Warning Signs of Vitamin Deficiencies You Can Spot in the Mirror

25. Red Bumps on Arms and Thighs: Vitamin E and Essential Fatty Acid Deficiency

If you notice small, red bumps on your arms and the front of your thighs, it could be a sign of a deficiency in Vitamin E or essential fatty acids. This condition, often mistaken for acne or dry skin, is known as keratosis pilaris. Vitamin E and fatty acids are crucial for maintaining the skin’s barrier function and regulating cell turnover. Without enough of these nutrients, the hair follicles can become clogged with a protein called keratin, leading to these tiny, rough bumps. Incorporate foods like nuts, seeds, fatty fish, and avocados into your diet to restore your skin’s smooth texture.

26. White Spots on Nails: Zinc and Calcium Deficiency

Those small, white spots on your nails, or leukonychia, are often mistakenly blamed on a calcium deficiency, but they can also indicate a lack of zinc. Zinc plays a critical role in cell growth and protein synthesis, which is essential for healthy nail formation. Without sufficient zinc, the nail matrix—the area where the nail plate forms—can be damaged, leading to these visible spots. To combat this, ensure you are getting enough zinc from sources like oysters, lean meats, and fortified cereals, as well as calcium from dairy products, leafy greens, or fortified plant-based milks.