Symptoms that indicate a deficiency of some vitamins in the body

Symptoms that indicate a deficiency of some vitamins in the body
Vitamin deficiency (or avitaminosis) is still present among people today, although vitamin complexes are available everywhere today, while fresh fruits and vegetables are in abundance. A balanced diet is an ideal solution to combat avitaminosis. However, some symptoms can help each person discover which vitamin is deficient in the body.
Biotin (vitamin B7) – the most common sign is unusual hair loss. A larger amount of hair on the comb after combing is a clear sign of vitamin B7 deficiency. Other symptoms include increased brittleness of the nails, ie nail plates and stratification of the nails, slower hair growth and excessively oily hair. A rash on the face with the character of an inflammatory condition also indicates a deficiency of this vitamin. Sometimes the cause of the problem is poor absorption of vitamin B7 from food. This is especially true for whole egg lovers because raw egg whites contain avidin (which blocks the normal absorption of vitamin B7). The diet should include soybeans, almonds, bananas, peeled or mashed potatoes, spinach, hard cheese, boiled eggs and cauliflower.
Vitamins B6 and B9 are essential vitamins for the normal process of blood production in the body. Healthy blood cells supply oxygen to all other cells. Due to the lack of these cells, there is a disturbance in the microcirculation in the extremities. Numbness occurs. The diet should include: whole grains, beans, legumes, lentils, peas, lemons, oranges, tangerines, grapefruit, seafood, lean chicken and turkey.
Vitamins A and D, essential fatty acids – the appearance of acne on the thighs and arms means a lack of these vitamins. Problems with the meat around the teeth mean a lack of vitamin A. Periodontitis is a sign that the absorption of vitamin A is impaired. The diet should include fatty fish (salmon), brightly colored vegetables and fruits (red, yellow and orange), sweet peppers, carrots and the like, nuts, dark rice, leafy green vegetables, dairy products, grapes and legumes. Trans fats and smoked products should not be used.
Vitamin B12-yellow skin and whites indicate a deficiency of this vitamin if a person does not have a liver problem (hepatitis). Include salmon, tuna, chicken and beef liver, mutton, natural yogurt.
Magnesium, calcium and potassium-cramps during the night, most often in the legs and below the knees, indicate a lack of these vitamins. Deficiency of these vitamins is present due to great physical exertion and increased sweating. Because the body with sweating expels minerals and microelements necessary for the normal functioning of the organism. Include leafy green vegetables, pumpkin seeds, dried apricots, raisins, prunes, seaweed, almonds, nuts and bananas in your diet.
Zinc and iron – the appearance of cracks in the corners of the lips is a signal of a lack of zinc and iron, but also vitamins B2, B3 and B12. Include eggs, salmon, nuts, legumes, vegetables and fruits rich in vitamin C (which helps absorb iron) and venison in your diet.

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