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1) Headaches and/or Muscle Cramps : Magnesium Deficiency
2) Acne: Zinc
Acne is often a sign of zinc deficiency. Zinc controls the production of oil in the skin and adds color and brightness to the complexion. In addition to soothing inflamed skin, regenerating skin cells, and speeding up the healing process, zinc inhibits acne causing 5-alpha-reductase activity (the enzyme that converts testosterone into its more active, pimple-promoting form). Consuming just 30 milligrams per day helps fight acne, and a quarter cup of raw pumpkin seeds provides just over half that recommended amount.
3) Dry/Broken/Brittle hair, brittle nails: Biotin deficiency
Biotin (vitamin B7) is the heart and soul of healthy hair. Since it’s an abundant mineral found in a variety of sources, biotin deficiencies are rare, but signs include hair loss, hair breakage, brittle hair, and even brittle nails. If you’re looking to strengthen your tresses, ignite hair growth, or just feel confident that bad hair won’t plague you, stock up on foods rich in biotin for that added assurance.
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