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To determine a deficiency is possible without a blood test. Your body will quickly react to the lack of a substance outer manifestations. What to look for and how to remedy the lack of vitamins?
Red rash on the face, hair loss
Most likely, you do not have enough Biotin – vitamin B7. B vitamins are difficult to accumulate and are held in the body, and to replenish their stocks advisably. To add to the diet a salmon, avocado, mushrooms, cauliflower, soybeans, nuts, raspberries, bananas, and eggs.
Cracks in the corners of the mouth
Apparent lack of iron, zinc, B vitamins Most likely to occur in vegetarians. Make up for the shortage by using poultry, salmon, tuna, eggs, oysters and shellfish, peanuts, legumes, lentils. These vitamins are better absorbed with vitamin C, which is a lot of broccoli, red pepper, and cauliflower.
Acne on the arms and thighs
You need essential fatty acids and vitamins a and D. you will find Them in oily fish, nuts – walnuts, and almonds. Vitamin A lot of vegetables and herbs — carrots, sweet peppers, and potatoes.
Leg cramps
Pay attention to products containing magnesium, potassium, and calcium. Especially if in your life there is hard physical exercise, after which then takes a lot of minerals. Your diet – almonds, bananas, hazelnuts, spinach, and broccoli.
Numbness
If you notice numbness and tingling in the hands and feet, make up for the deficiency of vitamins B9, B6, B12. Surely you see the parallel signs of depression, anxiety, chronic fatigue. Eat spinach, asparagus, beets, beans, and grapefruit, as well as eggs, octopus, mussels, clams, oysters, and poultry.
