Warning Signs of Vitamin Deficiencies You Can Spot in the Mirror

41. A Smooth, Red Tongue and Niacin Deficiency

A healthy tongue should have a slightly bumpy texture with small projections called papillae. If you look in the mirror and your tongue appears abnormally smooth, swollen, and bright red, it could be a sign of a niacin (Vitamin B3) deficiency. This condition, known as glossitis, is an early sign of pellagra, a severe niacin deficiency. Niacin is essential for cellular repair and metabolism, and without it, the cells on the surface of your tongue begin to atrophy, leading to its smooth appearance. A niacin-rich diet, including lean meats, nuts, and fortified grains, is critical to restoring your tongue's healthy texture.

42. Small, Red Bumps on Your Arms and Thighs: Vitamin E and Essential Fatty Acid Deficiency

This condition, often mistaken for acne, is known as keratosis pilaris. Vitamin E and essential fatty acids are crucial for maintaining the skin’s barrier function and regulating cell turnover. Without enough of these nutrients, hair follicles can get clogged with a protein called keratin, leading to these small, rough bumps. Incorporate foods like nuts, seeds, fatty fish, and avocados into your diet to restore your skin's smooth texture.