Many of us aren't getting enough of the right vitamins - and the effects can be serious

Modern life doesn't always go hand in hand with brimming with rude health.

A normal day paying the bills tends to involve being sat down, hidden away inside for the duration of daylight hours.

Factor in stress, lack of sleep, screaming kids, money , family, hangovers, bad diets and pollution and it's no surprise we're lacking in several key vitamins and nutrients.

Luckily, our bodies are cleverer than we are and have a good way of telling us we're vitamin deficient - by hitting us where it hurts (our vanity).

There are several symptoms of vitamin deficiency which manifest themselves on our faces. These can indicate health issues which can have a serious impact on mental health, bone health and fertility, and are well worth paying attention to.

Here's what to look out for next time you look in the mirror.

1. Puffy eyes

With most of us feeling tired nearly all of the time, it can be easy to brush aside symptoms such as puffy eyes, putting them down to a lack of sleep. Puffy eyes could be doue to a lack of iodine.

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They're also a symptom of an iodine deficiency.

In fact, with two billion people worldwide suffering from this, it's not impossible you're affected. When an iodine deficiency is severe, brain damage can occur.

To counter an iodine deficiency, you can incorporate more fish, shellfish, bread, cheddar, eggs, sushi and milk into your diet.

2. Pale lips

Iron deficiencies are a widespread problem - especially among menstruating women .

Our face will show if we're lacking anything . Other symptoms you may notice are fatigue and breathlessness. You may also find your tongue is swollen.

If you're low on iron, then up the amount of red meat, liver, fish, legumes and green vegetables in your diet.

3. A persistent facial rash

A sign of a vitamin B12 deficiency is both dermatitis and having a rash on your cheeks. The same applies if you have cracks in the corner of your mouth.

If you experience light sensitivity, anaemia, throat swelling and soreness, and a swollen tongue then these too could be attributed to a lack of B12. To help these symptoms, try eating more mushrooms, spinach, lamb, almonds, sun-dried tomatoes, turkey, asparagus and yoghurt.

4. Dry hair

Even a minor vitamin C deficiency can manifest itself, not just with dry hair, skin AND bleeding gums, but also if you bruise easily. Bruising is also a sign we're not getting enough vitamin D.

Other symptoms such as tiredness, mood swings and weight loss could be indicative you're not getting enough vitamin C.

If this sounds like you, eat more oranges, kale, broccoli, strawberries, grapefruit, chili and kiwi fruit.