7 Symptoms of Vitamin Deficiency that you didn’t know about

Symptoms of vitamin deficiency appear in cases where the body lacks certain vitamins or mineral components; it will give us specific “signals” about this.

As a rule, these signs are activated quite early – when it is still easy to correct the situation. However, in our everyday chores, we often do not notice important “hints” from the body or simply do not know how to unravel them.

Cracks in the corners of the mouth

Reason: Vitamin deficiency B2 (riboflavin) and B6 (pyridoxine).

Are you consuming enough foods that serve as the best sources of vitamins B2 and B6 – liver, kidneys, cheese, milk, fish, eggs, unrefined grains, walnuts, legumes?

Help out: natural food additives, rye, oat or wheat bran, dry flakes, dry brewer’s yeast.

What vitamins are needed? Vitamin and mineral supplements containing B complex vitamins with increased amounts of vitamins B2 and B6.

White spots on nails
Reason: lack of zinc.

This symptom in itself is not dangerous, but a lack of zinc can cause problems with the prostate gland, slow wound healing and reduce mental alertness. Zinc deficiency affects taste sensations, makes the psyche vulnerable and unstable.

Help out: seafood, especially shrimp and crabs. Add them to porridges, first courses, or eat them as 4-5 tsp. wheat germ flakes.

What vitamins are needed? It is recommended to take pharmaceutical bioactive food supplements containing zinc.

Noise in ears
Noise in ears

Reason: lack of potassium and manganese.

Helps out: Sources of manganese include green leafy vegetables, peas, nuts, egg yolk, beets. Leafy vegetables also contain a lot of potassium. Tomatoes, citrus fruits, bananas, dried apricots, potatoes, cantaloupe, and sunflower seeds are rich in it.

What vitamins are needed? For 3-4 weeks, take vitamin and mineral complexes containing manganese and potassium.

Caution: Potassium supplements are contraindicated in people with kidney failure.

Tendency to bruise
Reason: lack of bioflavonoids and vitamin C.

Natural vitamin C, obtained from rose hips, differs from pharmaceutical ascorbic acid in that it also contains valuable substances – bioflavonoids. Vitamin P protects ascorbic acid from oxidation and destruction, strengthens the walls of capillaries, preventing the formation of hemorrhages, including bruises.

Tip: When you peel citrus fruits, don’t try to completely get rid of the stringy white peel under the orange surface – this is where vitamin P is located. It is also present in apricots, buckwheat, blackberries, cherries and rose hips.

Sources of vitamin C are black currant, rowan, sea buckthorn, citrus fruits, kiwi, sweet peppers of any color, cauliflower.

Residents of large industrial cities, as well as those who take birth control pills, need increased amounts of vitamin C. Aspirin triples the release of vitamin C from the body, so when taking this drug you should additionally take ascorbic acid.

Bad breath

Reason: diseases of teeth and gums, tonsillitis, etc. Are there enough foods containing vitamin B3 (niacin, niacin, vitamin PP) in your diet?

Sources of niacin: liver, fish, unrefined grains, legumes, white poultry. Enjoy roasted peanuts, dates, prunes: these foods also contain vitamin PP.

What vitamins are needed? Vitamin PP supplements are available in the form of niacin and niacinamide.

Dandruff

Reason: deficiency of foods containing vitamins B12, B6 and F, as well as those rich in the trace element selenium.

Sources: Vitamin B12 is liver, beef, pork, eggs. Vitamin B6 is found in offal and whole grains, and fresh fish.

Vitamin F ensures healthy skin and hair, helps get rid of excess weight by burning saturated fat. Vegetable oils, walnuts, almonds and avocados are rich in this vitamin.

Selenium will be given by tomatoes, broccoli, bran, onions and tuna.

What vitamins are needed? Selenium supplements 100 mcg twice daily, vitamin F capsules three times daily with meals.

Hair is dry, dull and brittle
Reason: vitamin deficiency F, B-complex.

Sources: These valuable nutrients are found in liver, brewer’s yeast, bran, grain bread and whole grains. Iodine has the ability to improve hair condition. Add seafood to your diet and replace regular salt with iodized salt.

What vitamins are needed? Take 3-6 capsules of lecithin as a dietary supplement. Lecithin is found mainly in chicken egg yolk and vegetable oils.