Author: Johanna Heuer
What is my skin trying to tell me?
You already have your Found the perfect care routinebut suddenly it no longer seems to work? Or your combination skin is just dry and flaky lately? The problem could come from within. Deficiencies or unhealthy eating habits sooner or later show up on your face. This may sound annoying at first - but you can see this phenomenon as an opportunity to learn to listen to your body better! With skin problems, it clearly shows you what it needs most at the moment.
In this article you will find an overview of abnormalities in your appearance that may be related to deficiencies. This will give you a guide to your holistic skin health. As you read, you will notice that some nutrient deficiencies are quite similar. Therefore, if you suspect a deficiency, you should first consult a doctor you trust to get a reliable diagnosis.
These nutrient deficiencies cause dry skin
If your skin looks dry and dull and you have aggressive skin care products If you have already ruled out skin as the cause, it can also be a symptom of a deficiency. For example, the skin can become dry if your body lacks silicon (silicic acid), vitamin A, magnesium or calcium. In the case of a vitamin A deficiency, the skin even becomes flaky. In this case, dry and reddened eyes also occur. Vitamin A is mainly found in yellow and green vegetables (e.g. carrots, kale, apricots), dairy products and eggs. Vitamin A is also found in green tea. If you have a magnesium deficiency, dry skin often occurs together with eye twitching. If you do not have enough Silicon in the bodyyour skin becomes dry and forms more wrinkles.
Silicon is found mainly in rice, oats, wheat and millet. Vegetables rich in silicon are also potatoes, peppers and spinach. Front runners in the magnesium category are wheat bran, pumpkin seeds and sunflower seeds. But bananas, peas, broccoli or raspberries also contain a lot of magnesium. Broccoli is also a good source of calcium. Other calcium-rich foods include spinach leaves and dairy products. If you feel you are getting enough calcium but suspect a deficiency, you may also have a vitamin D deficiency. In order for the body to be able to absorb calcium at all, it needs sufficient vitamin D.
Possible causes for pale skin
You don't look like you're in summer? Pale skin can also be a sign of a nutrient deficiency. If you lack iron, for example, your skin will become sallow, you will get dark circles under your eyes, the corners of your mouth will tear and more hair will fall out. You may also have a burning tongue. Red meat and offal are particularly rich in iron. Legumes and tofu, on the other hand, are among the best sources of plant-based iron. The body absorbs iron best in combination with vitamin C. A tasty lentil dal, for example, goes very well with a refreshing glass of orange juice.
Folic acid deficiency (vitamin B9) can also cause pale skin. Similar to iron deficiency, a burning tongue can also accompany the conspicuous pallor. For an exact clarification of your symptoms, a blood count is necessary in any case. Green leafy vegetables and cereals are important sources of folic acid. But chickpeas also provide this nutrient.
Another candidate for pallor is vitamin B12 deficiency. In addition to cracked corners of the mouth, your skin will also show poorly healing pimples and injuries. Vitamin B12 is mainly found in animal products. With a vegan lifestyle, it can therefore happen more often that the requirement is not covered. There is a wide range of appropriate food supplements to help.
Cracked corners of the mouth and / or chapped lips as a deficiency symptom
Are the corners of your mouth sore all the time? This is not only terribly unpleasant, but often also a sign of a nutrient deficiency. If your body lacks vitamin B6, B12 or iron, for example, the skin at the corners of your mouth will quickly become brittle and crack. If you also have chapped lips, you probably have a vitamin B6 deficiency.
Meat and fish are important sources of vitamin B6. But cabbage, lentils, soybeans, potatoes and bananas also contain significant amounts of this nutrient. To preserve the light-sensitive vitamin as much as possible, make sure your vegetables are stored in a dark place. To help your skin heal, you can also use a tried and tested home remedy. Mix some honey and olive oil together and rub it on the sore spots. This homemade ointment is not only soothing, but also tastes delicious. For more severe cracks that may even be inflamed, special creams from the pharmacy can provide relief.
Eye problems and problems with the skin around the eye
You have already learned above that vitamin A deficiency causes dry, red eyes, magnesium deficiency makes your eyelids twitch and iron deficiency is often accompanied by dark circles under the eyes. Other triggers, however, can also be responsible for eye conspicuities. For example, dark circles are often caused by too little sleep or insufficient fluid intake. Instead of drinking only water all day, you can drink a variety of teas for a change. These can also be enjoyed cold in summer. For example, how about a cup of green tea for a little caffeine kick after lunch?
Lack of sleep can also cause puffy eyelids. Other causes can be excessive intake of salt or alcohol. Too much alcohol can also cause the skin all over the face to swell. If you drink a lot of alcohol on a regular basis, you also risk developing various nutritional deficiencies. So your skin will thank you if you curb your party mood a bit. Fortunately, most of the tasty drinks these days are also available in an alcohol-free version.
Wrinkles as a symptom?
Of course, the skin becomes less firm all by itself over the years. But wrinkles can also be caused or aggravated by other factors. That's why you should keep a close eye on your skin. If new wrinkles form more quickly than normal, there could be a deficiency behind it. Increased crow's feet around the eyes, for example, indicate a vitamin B2 deficiency. Vitamin B2, also called riboflavin, is found in meat, fish and dairy products. But wholemeal products can also supply your body with the vitamin.
A deficiency of other vitamins in the B-complex can also result in wrinkles. Vitamins B3 (niacin) and B9 (folic acid, see above) should be mentioned here in particular. Like most B vitamins, vitamin B3 is mainly found in meat and fish. However, peaches, chanterelles, porcini mushrooms, peanuts and pine nuts are suitable plant sources. Peas and soybeans can also provide you with vitamin B3.
Of course, with the right skin care you can also counteract wrinkles. It is best to use a Day creamwhich protects your skin from external influences and supports it in detoxification. A suitable night cream that moisturises the skin and stimulates regeneration provides additional relief.
Oily skin and pimples due to poor diet
Acne-prone skin is mostly related to genetic causes. However, various factors can favour the production of sebum. One of these is diet. Especially foods with a high glycemic index can lead to oily skin. The glycaemic index indicates how quickly a food causes the blood sugar level to rise. For example, crisps, chips or baked goods made from white flour stimulate insulin production more than wholemeal bread, vegetables and brown rice. Quickly absorbed sugars from the former products can lead to excessive sebum production and thus promote the development of blemishes and pimples. So if you suffer from oily skin, a change in diet could help. It's not just your skin that will benefit from eating healthier foods.
To support your skin from the outside in the fight against impurities, the following are particularly useful Skin care products with green tea on. The ingredients protect your face from environmental influences and help the pores to cleanse themselves. The influence of radicals is reduced.
Listen to your body
As you can see, skin problems can have many different causes. Even the best skin care products won't help if the trigger comes from within. That's why it's important to take your body's signals seriously at all times and not immediately dismiss even supposedly terse problems. Of course, this is not an invitation to become hypochondriacal. But if your skin suddenly behaves differently from what you are used to and you have felt better before, you should definitely investigate.
For example, ask yourself if you have been under a lot of stress lately or if you have really been able to sleep enough. Are you drinking enough and eating a balanced diet? Even small changes in your lifestyle can have an impact - both positive and negative.
