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It is strange, but our body by its behavior can hint at what we are missing. Symptoms help with that.
Symptom: Cracks or dryness in the corners of the mouth.
Most often this symptom appears in vegetarians who do not have enough iron, zinc, and B-group vitamins. Another group – people who are not vegetarians but eat little protein; essentially proteins are the main component of strong immunity.
You are lacking: iron and zinc, as well as vitamins such as niacin (B3), riboflavin (B2) and B12.
These should be included in the diet: poultry, salmon, tuna, eggs, oysters, mussels, sun-dried tomatoes, peanuts, legumes (lentils). Iron absorption is enhanced by vitamin C, which helps fight infections. Therefore it is necessary in the diet to include vegetables such as broccoli, red peppers, cabbage and cauliflower.
Symptom: Hair loss accompanied by redness and flaking on the face.
This is a signal that you do not have enough biotin. Our body can store vitamins, but not all of them. Fat-soluble vitamins (A, D, E, K) can be stored, and vitamin B7 does not accumulate because it is water-soluble.
You are missing: biotin (B7), known as the main vitamin for hair.
Should be included in the diet: cooked eggs, salmon, avocado, mushrooms, cauliflower, soybeans, nuts, raspberries, bananas.
To be avoided: raw eggs, because they prevent absorption of biotin.
Symptom: Acne (red or white acne), on the face, arms, thighs, buttocks.
The body does not get beta-carotene, which is the substance from which vitamin A is derived. And there is also a deficiency of vitamin D (less than 2000 IU per day). You are missing: essential fatty acids and vitamins A and D. These should be included in the diet: salmon, sardines, nuts (walnuts, almonds), seeds (flax, chia). To supplement vitamin A – green and colorful vegetables (carrot, pepper). For vitamin D to be processed well, we need vitamins A and K so that it can be absorbed.
Symptom: Numbness, tingling in hands and feet.
A problem associated with nerve endings, accompanied by feelings of anxiety, depression, anemia, fatigue, and hormonal imbalance indicates that you are missing: folic acid (B9), vitamin B6, B12. You should include in the diet: spinach, asparagus, beetroot, beans, eggs, octopus, mussels, clams, oysters, poultry.
Symptom: muscle cramps, a stabbing sensation in the legs, calves, ankles, back and feet.
Frequent spasms — a lack of certain minerals. This can occur during intense training, because after sweating the body loses more minerals and water-soluble vitamins, B you are missing: magnesium, calcium and potassium. These should be included in the diet: bananas, almonds, hazelnuts, pumpkin, cherries, apple, grapefruit, broccoli, Chinese cabbage, dark green leafy vegetables, spinach, dandelion.
