The body is very wise and when there are problems, it sends you all kinds of signals. In this article, you will find a wide list of symptoms and indicators that indicate a deficiency of vitamins, as well as what you should eat to remedy it.
When it comes to following a balanced diet and taking care of yourself, you should pay attention to the signals your body sends you. As anemia refers to the lack of iron or obesity requires reducing the consumption of red meat, saturated fats or refined sugars, today we will review the main indicators that you need vitamins, teaching you to recognize – and palliate – the corresponding deficiencies.
If you detect any of the following symptoms in your body, increase the presence of the relevant ingredients in your diet on a regular basis. Remember that there are especially recommended foods to increase your energy levels, prevent depression, alleviate stress, improve your memory or sleep better. Take note!
Symptoms that reveal a lack of vitamins in and nutrients in your body
- Cracks in the lips and corners of the mouth: If you have cracked lips, in your diet you need iron, zinc and vitamin B complex, such as B6, B9 or B12. To remedy this, it is advisable to consume chicken, salmon, tuna, eggs, chard and other leafy green vegetables and lentils.
- Skin rash and irritated skin: If your skin is irritated from nothing, it is very likely that your body is not storing B vitamins, which are water soluble. To avoid this consume cooked eggs, salmon, mushrooms, cauliflower, nuts, and bananas.
- White spots and acne: Acne on the other hand demand that you increase the dose of vitamin A, which you can find in fish, liver, egg yolks, butter and green and yellow vegetables and vitamin E, present in the germ of wheat, liver, Olive oil seeds and green leafy vegetables such as spinach and cauliflower. You could also miss vitamin D, so you should expose yourself more to sunlight and decrease fat intake.
- Tingling or tingling in the hands or feet: A low presence of B vitamins such as folate (B9), B6 and B12 are related to problems in the peripheral nerves, which can cause anxiety, depression and hormonal imbalances. We recommend spinach, asparagus, legumes, eggs, salmon, chard, and chicken.
- Muscle cramps in the feet and calves: This sign points to a lack of magnesium, calcium, and potassium. To solve it, try to consume more foods such as bananas, hazelnuts, apples, and broccoli.
- Soft and brittle nails: It is usually related to hair loss and skin problems. Increase the dose of vitamin A with the consumption of carrots, spinach, Swiss chard, tomatoes, and kiwi. If you have stepparents, you lack protein, folic acid and vitamin C that you must alleviate by consuming citrus fruits, vegetables, red meats, and poultry.
- Anemia and weakness: These disorders occur when there is a low vitamin K. Eat tomato, oranges, whole grains, spinach, and carrots. In addition, you lack protein, which you can find in lean meats, bluefish, seafood, and nuts.
- Dandruff and flaking: You need vitamins B2 and B6, zinc, magnesium and biotin. Although the origins of dandruff are diverse – from fungi to psoriasis, seborrheic dermatitis, parasites, stress or nutritional deficiencies, add to your diet oats, dark chocolate, carrots, eggs, nuts, fish – especially blue – and legumes.
- Halitosis: Although it may reveal stomach problems and gastric reflux may be due to the presence of bacteria that reveal a lack of nutrients such as vitamin B6, zinc or magnesium. It is advisable to add potatoes, fish, bananas, oysters or pumpkin seeds to your diet.
- Sensitivity to light: Although it is best to go to the doctor, it may be related to the lack of vitamin A and vitamin B2. They will put a pistachio wire, mackerel, liver, tomatoes, carrots, peaches, and legumes. You should also avoid alcohol and caffeine.
Source | Reader’s Digest