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Symptoms such as cracking lips or hair loss are very often underestimated by us. However, it may turn out that the cause of these ailments is a vitamin deficiency. In such a situation, increasing the consumption of foods rich in vitamin deficiency will solve the problem. If not, you should immediately see a doctor who will rule out other diseases. Below are the most common deficiency symptoms:
Vitamin A
Deficiency symptoms: Visual disturbance, dry skin, brittle nails, decreased appetite.
What to eat? Oil, liver, butter, milk, egg yolks, carrots, pumpkin, peppers, parsley leaves, spinach, broccoli, and tomato.
Vitamin B1 (Thiamin)
Deficiency symptoms: Fatigue, irritability, impaired concentration, deteriorated mood. If the deficiency is chronic, we are dealing with beriberi disease, which manifests itself in cardiovascular disorders, hypertension, loss of appetite, and muscle wasting or swelling.
Vitamin B1 deficiency may also be associated with alcohol abuse and its greater losses, e.g. during the use of diuretics.
What to eat? Pork, groats, legumes.
Vitamin B2 (riboflavin)
Deficiency symptoms: Cracking and flaking lips, cracking mouth corners, inflammatory changes in the tongue.
What to eat? Milk and preserves, eggs, legumes, millet.
Vitamin PP (niacin)
Deficiency symptoms: dermatitis, diarrhea, malaise, nausea, stomatitis and tongue inflammation.
What to eat? Offal, chicken and turkey breast meat, baker’s yeast, legumes, parsley root.
Choline
Deficiency symptoms: drug conditions, heart ailments, headaches.
What to eat? Egg yolks, offal, wheat germ, legumes, nuts, fish.
Choline deficiencies are associated with the build-up of cholesterol and triglycerides in the liver.
Vitamin B12
Deficiency symptoms: Fatigue, weakness, digestive disorders, lack of appetite, nausea, numbness of the limbs, irritability, increased body temperature, memory disorders, weakened immunity, menstrual disorders in women.
What to eat? Meat and preserves, fish, eggs, milk and preserves.
Vitamin C
Deficiency symptoms: Gum changes, bloody ecchymosis.
What to eat? Vegetables and fruits, especially parsley, red pepper, cruciferous vegetables, berries.
During thermal processing, we lose 50 – 70 percent. vitamin C.
Vitamin D
Deficiency symptoms: Rickets, osteomalacia. Vitamin D deficiencies are associated with a higher risk of cardiovascular disease, diabetes, inflammatory and autoimmune diseases, and cancer.
What to eat? Sea fish, fish oils.
Vitamin K
Deficiency symptoms: External and internal haemorrhage, poor blood clotting, impaired wound healing, enteritis, diarrhea. Vitamin K deficiency is associated with a higher risk of cancer.
What to eat? Green vegetables, vegetable oils and nuts.
Folic acid
Deficiency symptoms: Anemia, glossitis, diarrhea. Deficiency can result in anemia, cardiovascular disease, osteoporosis, increase the risk of cancer and a defect of the tube nervous system in the fetus.
What to eat? Dark green vegetables, wholemeal products, legumes, fruit.
If the diet is varied and based on nutritional principles, vitamin deficiencies should not occur. However, you have to bear in mind that sometimes medications or concomitant illnesses are the culprits. Therefore, it is best to consult a doctor if you have any doubts.
The title photo is from: K Tao / Feet / CC BY-ND
The photo from the text is from: coolmikeol / Footer / CC BY