A vitamin is an organic compound and a vital nutrient that an organism requires in limited amounts. When the organism can’t synthesize the compound in sufficient quantities then this compound must be obtained through diet
When there is insufficiency of some vitamins it can lead to certain consequences. Here is how to recognize what vitamin you are missing based on the signals:
• Cracks on the lips
This signifies lack of iron, zinc and B-vitamins such as vitamin B3, B2 and B12. It is more common among vegetarians due to their way of feeding.
To solve this problem eat more Swiss chard, peanuts, legumes plants such as lentils, poultry meat, salmon, tuna, eggs, shellfish. The absorption of iron is enhanced with vitamin C, which also helps your body to fight against infections. Combine these products with vegetables such as broccoli, red peppers, kale and cauliflower.
• Red rash on the face (sometimes elsewhere) and hair loss
This condition indicates that you are missing vitamin B7, known as hair vitamin. Eating fresh eggs will make you vulnerable, because the protein is present in the fresh eggs, as the avidin prevents the body to absorb biotin.
To solve this problem eat more cooked eggs (the digestion deactivates the avidin), salmon, avocado, mushrooms, cauliflower, soybeans, walnuts, raspberries and bananas.
• Red or white skin changes that are similar to acne (usually on face, arms, thighs, and back)
You lack essential fatty acids and vitamins A and E.
You should eat less saturated fat, completely discard Trans fat as margarine and herbal fat and increase the input of healthy fats.
Eat more salmon and sardines, nuts such as walnuts and almonds, seeds, flax and hemp. For vitamin A eat more green vegetables and vegetables like carrots, sweet potatoes and red peppers. This vegetable has a lot of beta carotene, which is used by your body to get the necessary vitamins. Only ten minutes in the sun will help you get the needed amount of vitamin D.
• Numbness and tingling on your hands, feet or anywhere on your body
This signifies that you lack vitamins B, as folic acid (B9), B6 and B12. This lack is directly connected to the peripheral nerves. These symptoms may occur in combination with depression, anemia, fatigue and hormone imbalance.
To solve this problem eat spinach, asparagus, beets, beans, eggs, shellfish, crabs and chicken meat.
• Muscle cramps, severe pain in the fingers, wrists, feet, legs and back.
Dealing with this problems means that you are missing magnesium, calcium and potassium. If you exercise rarely, you can lose more minerals (vitamins of B group soluble in water) due to severe sweating.
To solve this problem you should eat more bananas, almonds, hazelnuts, zucchini, cherry, apple, grapefruit, broccoli and vegetables with darker leaves, such as kale and spinach and dandelion leaves.