The change of season, stress at work, a strict diet or even genetic inheritance – many factors affect the absorption of nutrients in the body. An inattentive attitude to your diet can cause a serious vitamin deficiency, and this, in turn, is the reason for the development of a variety of diseases.
Signs of vitamin deficiency and what to eat to make up for the lack of vitamins
1. Brittle hair and nails. One of the main reasons for these symptoms is insufficient intake of biotin (vitamin B7). If your nails are flaking and your hair is split, eat dairy products, cauliflower, spinach, broccoli, grains, and bananas.
Note that brittle hair and nails can also be a symptom of anemia, so be sure to check with your doctor before taking vitamins.
2. Sores at the corners of the lips and chapped lips. Your body signals to you that it lacks iron and B vitamins, which are found in legumes, starchy vegetables, nuts, and whole grains.
3. “Chicken” blindness and white growths on the inside of the eye. Foods rich in vitamin A will help get rid of these unpleasant conditions, which can develop into xerophthalmia and lead to complete blindness and other unpleasant consequences. Fortunately, there is plenty of it in dairy products, greens, yellows, and orange vegetables.
4. Bruises on the legs. Vitamin A promotes the formation of collagen, which strengthens blood vessels. The appearance of bruises on the skin indicates that you should eat more broccoli, strawberries, mangoes and oranges. Bruises on the body can also appear due to vitamin K deficiency.
5. Goose bumps on the elbows and back of the arms, also called cutaneous keratosis, occurs when your diet lacks zinc and vitamin A. These elements can be found in poultry, hummus, pumpkin, sweet potatoes, and melon.
6. Lumpy nails. Lack of gastric juice causes low absorption of any vitamins, so add a digestive enzyme (food supplement) to your food.
7. Restless legs syndrome, or Willis-Ekbom syndrome. If you have a constant need to move your legs while calm, you may also have trouble sleeping. Magnesium will help to cope with this problem.
8. Weakened immunity. To strengthen it, take vitamin C. Having found one or more signs of vitamin deficiency in yourself, do not rush to buy supplements and vitamin complexes at the nearest pharmacy – without proper nutrition they are of little use. It will not be possible to eat vitamins for the future either, since they need a healthy intestine to be absorbed into the blood.
Before filling kitchen shelves with jars of omega-3 capsules, algae extracts and immunomodulators, consult your doctor to determine which vitamin / trace element is missing and find the right dosage.
This article is for informational purposes only. Do not self-medicate and, in any case, consult a qualified medical professional before putting into practice any of the information presented in the article.