MIRROR, MIRROR...

Not feeling your best? Even if you think you eat well, you might be falling short of all the vitamins and minerals you need. Deficiencies are linked to increased risk of dementia, depression, heart disease, type 2 diabetes and obesity. The good news? 'It can take anywhere from a few weeks to a few months for deficiencies to show, but tuning in to your appearance can help you to identify when something is wrong,' says nutritionist Jenna Hope. Here's how to interpret the telltale visual clues...

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Pale skin

'This can be a sign of low iron status,' says Jenna. Your tongue and lower eyelids may also look pale. If you notice these signs, see your GP, who will arrange blood tests. 'Heavy periods, particularly in the run-up to the menopause, can also play a part,' says Dr Carrie Ruxton.

* FIX IT Eat iron-rich foods, such as red meat. Vegetable sources include green leafy vegetables and dried fruits. Iron is absorbed better if you have orange juice at the same time, so grab a glass with your meal.

Dry, watery eyes

This is common in cold weather, but if your eyes feel gritty and sore too, or your vision is also blurred, you may need to increase your vitamin D intake, says Dr Elizabeth Hawkes.

* FIX IT Look for 'super' mushrooms in the supermarket, which are fortified with vitamin D.

Red cheeks

Got flushed cheeks for no obvious reason? 'This symptom is commonly a sign of magnesium deficiency,' says Dr Shirin Lakhani.

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