Everyone knows that a rich person should have not only the spiritual world, but also the vitamin one. Its poverty threatens not only with dry hair and bleeding gums, but also with pathology of vision or the appearance of such a serious disease as, for example, scurvy.
Before you start to panic, just take a closer look at yourself and listen to your body. It is possible to independently identify the very first changes in appearance, indicating a lack of vitamins, and we advise you to replenish them immediately.
Lack of vitamins: how do they signal us to the body
Signal 1: gums bleed when brushing teeth
Reason: vitamin C deficiency (ascorbic acid) threatens not only bleeding gums, but also tooth loss, dryness and hair loss. This is due to — lack of seasonal fruits and vegetables on the table.
Decision. Relying on a complex of vitamins or minerals is not worth it. They work only when there is a processing of proteins, fats and carbohydrates. In a word, if you manage with several products, for example, vermicelli with sausages, then the vitamin complex will not save: it will be excreted by the body a few hours after ingestion.
Introduce to diet:
- various types of cabbage, green salads;
- jacket baked potatoes, bell peppers, tomatoes;
- fruits (apricots, peaches);
- berries (strawberries, sea buckthorn);
- persimmon, melon.
Signal 2: It is impossible to distinguish objects for a long time when entering a dark room from a bright one.
Reason: lack of retinol (vitamin A). Its deficiency causes pain in the eyes and dry hair. And also — redness of the eyelids, dandruff, seborrheic dermatitis.
A strict diet threatens with pathology of vision
Vitamin A deficiency causes:
- increase in body temperature;
- thermosensitivity of tooth enamel;
- injury susceptibility;
- slow wound healing;
- Chronic fatigue.
Solution: the diet must contain fats and proteins, and the menu — dairy products, eggs, fish. Their absence threatens with a serious pathology of vision.
Foods high in vitamin A:
- vegetables (green and yellow);
- legumes (peas, beans);
- dairy products (cheese, cottage cheese, sour cream, butter);
- seafood (fish oil, caviar);
- fruits (apricots, apples);
- berries (rose hips, sea buckthorn).
Due to lack of vitamins, the skin becomes like papyrus
Signal 3: Elbow skin is goose bumps
Reason — vitamin A deficiency (retinol) and/or C (ascorbic acid). You can help to figure out which vitamin deficiency is observed by the condition of the skin.
- For vitamin A deficiency — dry skin.
- For vitamin C deficiency — not only on the elbows, but also on the face and neck.
Solution: recall, sources vitamin A are animal products: milk, eggs, fish, meat. Vitamin A also includes beta-carotene, which is its provitamin. To replenish it, not only carrots are suitable, but also other carotene-containing products — apricots, pumpkin, pepper, parsley.
Vitamin C is best found in citrus fruits, vegetables and fruits.
Did you know that dry skin betrays age and indicates diagnosis?
Signal 4: Cracks appearing at the corners of the mouth
Reason: Vitamin B6. For the same reason, dermatitis may appear on the face (less often — on neck and scalp). The lack of this vitamin provokes the development of conjunctivitis and polyneuritis. Another of the markers indicating beriberi is — irritability.
Solution: Enrich your diet with vegetables, dairy products, and grains. Within a week and a half, such symptoms will disappear.
Vitamin B6 deficiency will help to fill:
- meat, offal (liver, heart, kidneys), eggs;
- fish, cod liver;
- milk;
- cabbage, potatoes, carrots, corn;
- buckwheat, millet, rice;
- nuts, legumes, yeast;
- avocados, bananas.
Iron nerves will provide legumes and lard
Signal 5: Frequent choking while eating or drinking
Reason: hidden iron deficiency. For the same reason, the nails exfoliate, the head is often dizzy and there are frequent mood swings. Lack of an important element can be provoked by low-calorie diets, heavy periods, bleeding ulcers, hemorrhoids.
Solution: you need to include meat, apples, buckwheat in your diet. From plant foods, iron will be absorbed only with the simultaneous intake of vitamin C. If you eat, for example, buckwheat, put a glass next to it with some citrus juice or rosehip broth.
Iron deficiency can be replenished with the following foods:
- beef, pork liver, lard:
- sea fish;
- rye bread, wheat germ;
- sunflower and pumpkin seeds;
- greens, legumes, mushrooms, lentils;
- brewer's yeast, cocoa;
- spinach, Jerusalem artichoke.
Advice! Fresh air and exercise required:
When such symptoms appear, it's time to visit your therapist or family doctor, and only together with him, weeding out some diseases that can manifest themselves in a similar way, choose for yourself a complex of vitamins and the form of their intake – tablets, capsules or even injections
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