Signal 1: Cracks at the corners of the mouth
Deficiency of: iron, zinc, vitamins - niacin (B3), riboflavin (B2) and B12. This symptom is often noted in vegetarians who do not get enough iron, zinc and vitamin B12. The same can happen to people who don't consume enough protein.
What to do: Eat more foods like chicken, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, swiss chard, tahini, peanuts, legumes, lentils. Better absorption of iron is facilitated by the intake of vitamin C, which also helps fight infections, so it is recommended to combine the listed products with vegetables that contain it - cabbage, broccoli, red pepper, cauliflower.
Signal 2: Redness and scaly rashes on the face (and sometimes elsewhere) ichthyosis
Deficiency of: biotin (B7), known as the "hair vitamin". Fat-soluble vitamins A, D, E, K are well stored in the human body, which cannot be said for most B vitamins, which are water-soluble.
Please note: eating raw eggs makes you vulnerable because the protein (avidin) they contain inhibits the body's ability to absorb biotin.
What to do: eat only boiled or fried eggs (during heat treatment, avidin is deactivated), fish (salmon), avocados, mushrooms, cauliflower, soybeans, nuts, raspberries, bananas.
Sign 3: Reddish or whitish acne-like rashes that usually appear on the cheeks, arms, thighs and/or buttocks
Deficiency of: essential fatty acids, vitamins A and D.
What to do: limit your intake of saturated fat and trans fat (this is recommended in any case for good he alth) and choose he althy fats. To do this, you should eat foods such as salmon, sardines, walnuts and almonds, as well as flax, hemp and chia seeds. To make up for the lack of vitamin A, vegetables - carrots, sweet potatoes, red peppers - should be included in the diet.
Consuming these vegetables will provide your body with beta-carotene, which the body will use to synthesize vitamin A. To make up for vitamin D deficiency, it is recommended to obtain it additionally in the form of dietary supplements (2000 IU once a day), which also contain vitamins A and K - contribute to better absorption of vitamin D.
Signal 4: Tingling and tingling in the hands, feet and other parts of the body
Deficiency of: vitamins such as folic acid (B9), B6 and B12. This problem is directly related to the peripheral nervous system and the nerve endings located in the skin. Such symptoms can be accompanied by anxiety, depression, anemia, fatigue, hormonal imbalance.
What to do: eat spinach, asparagus, beets, beans (varieties – pinto, black, lima), eggs, chicken, as well as seafood, such as octopus, clams, crustaceans, oysters.
Signal 5: Extremely unpleasant muscle cramps, stabbing pains in toes, calves, thighs, back and feet
Deficiency of: magnesium, calcium and potassium. If these symptoms start bothering you often, this is a sure sign that your body lacks magnesium, calcium and potassium. If you practice any sport or do physical exercises and gymnastics regularly, then a significant amount of useful minerals and water-soluble B vitamins can be released from the body with profuse sweating.
What to do: Eat bananas, cabbage, almonds, hazelnuts, pumpkin, zucchini, cherries, apples, grapefruit, broccoli, Chinese cabbage and greens (eg, spinach and dandelions).