How to Understand That Your Body Lacks Vitamins? Ways to Compensate for Deficiency

Have you ever thought about the fact that your body is constantly communicating with you and sending important signals? However, you may not pay attention to them. It sends signs that can be deciphered like Morse code. The condition of your skin, hair, nails, and the functioning of organs can indicate a lack of vitamins.

Brittleness and Hair Loss

If your hair has started to fall out intensely and looks dry and lifeless, it may indicate a deficiency of vitamin B7, also known as biotin. This is especially true for those who consume raw eggs, as avidin in raw egg whites inhibits the absorption of biotin. To replenish this element, you should add the following to your diet:

Potatoes (steamed or baked);
Beans;
Almonds;
Bananas;
Parsley, dill, cilantro.

Cramping

Frequent cramps can be another signal of a lack of important trace elements such as calcium, potassium, and magnesium. Often, the deficiency of these minerals occurs due to physical exertion and stress. To eliminate the lack of magnesium, calcium, and potassium, include the following in your diet:

Nuts (almonds, walnuts, hazelnuts);
Lettuce, watercress;
Apples;
Pumpkin;
Melons;
Bananas.

Facial Breakouts

Constant breakouts on the facial skin may indicate a deficiency of B vitamins. It is recommended to obtain them not from pharmacy complexes, but from the following products:

Potatoes;
Bananas;
Mushrooms (honey mushrooms, oyster mushrooms, chanterelles);
Cheese;
Cabbage;
Eggs.

Numbness of Extremities

Numbness in the hands and feet is often related to poor circulation. The body does not produce enough new cells to transport oxygen and nutrients. This can occur with a deficiency of B vitamins such as B6, B12, and B9. It is recommended to increase the consumption of:

Oranges, tangerines, grapefruits;
Poultry meat;
Shrimp, oysters, and other seafood;
Cereals.

Skin Color Changes

A yellowish tint to the skin may be a sign of a vitamin B12 deficiency. This vitamin is found in large quantities in the following products:

Fish;
Meat (lamb, beef, veal);
Milk;
Salmon and other red fish;
Yogurt;
Beef and chicken liver.

However, it is best to consult a doctor regarding this issue, as yellowing of the skin and the whites of the eyes may indicate serious diseases.

Gum Inflammation

If you notice blood on your toothbrush while brushing your teeth, it may indicate a deficiency of vitamin D. With significant deficiency, the risk of developing periodontitis increases. Include the following in your diet:

Dairy products: kefir, sour cream, milk, buttermilk;
Rice;
Dill, parsley, cilantro;
Tomatoes and cucumbers;
Oranges, tangerines;
Fish (especially tuna);
Black caviar;
Eggs.

Cracks in the Corners of the Mouth

Cracks in the corners of the mouth most often trouble women and are called angular cheilitis. This may indicate a deficiency of zinc, B vitamins, and iron. To restore balance, it is worth increasing the consumption of:

Red fish;
Beans;
Nuts;
Eggs;
Fruits;
Vegetables.