Signs of vitamin deficiency

Vitamin deficiency is quite common when the body is not provided with enough foods containing the necessary vitamins.

According to Dr. Rob Hobson - a leading British nutritionist, at that time, vitamin deficiency has signs that will help us recognize and promptly supplement, helping to strengthen the body's immunity and protect health. Warning signs include bad breath, headaches, thinning hair, white spots on fingernails, decreased libido, dry skin, chapped lips, and even stress...

Warning signs of essential vitamin and mineral deficiencies

* Chapped lips:This is a sign of iron or vitamin C deficiency. This vitamin deficiency can also lead to other problems such as thinning hair, body weakness, poor immunity... To overcome this promptly, it is necessary to supplement foods rich in iron or vitamin C such as red meat containing lots of iron, red peppers, bean products, fruits rich in vitamin C such as lemon, kiwi, strawberry, orange, tangerine...

* Dandruff:signs of deficiency of Biotin, vitamin B7 or essential fatty acids. Remedy by supplementing foods from fish such as salmon, tuna... and nuts such as chestnuts, almonds, peanuts, sunflower seeds....

* Rash, psoriasis:This is a sign of deficiency of vitamin D, vitamin B, zinc, and other essential fatty acids. Correct by adding foods such as eggs, salmon, shrimp, mushrooms...

* Dry skin:It is a sign of a lack of essential fatty acids such as omega 6. To restore smooth skin, nutritionists recommend consuming more foods such as sunflower seeds, palm nuts, pine nuts, etc.

Vitamins are essential for the body.

* Acne or loss of taste:Signs that the body is lacking zinc. This is also an important and essential component for the body and can be easily found in foods such as eggs, red meat, crab, oysters, vegetables such as spinach, cashews, cocoa, mackerel and asparagus. In addition, acne is also a sign of vitamin B2 deficiency.

* White spots on nails, brittle nails:This is a warning sign of zinc or iron deficiency. The body will need to supplement iron-rich foods such as pork, mushrooms, chicken liver, beans, dried apricots, flax seeds, pistachios, lentils, etc.

* Rash on tongue:This is a sign that the body is lacking vitamin B12, B3, iron and folic acid. It can be overcome by adding foods such as black beans, avocados, etc.

* Bad breath:Warning signs that your body is lacking iron. Foods rich in iron such as raisins, pears, cereals, red meat... will help supplement iron for the body and reduce symptoms caused by nutritional deficiencies and stress.

* Headache:This sign warns that your body is lacking magnesium, vitamin B12 or vitamin B6.

Foods that help to effectively overcome this condition are pumpkin seeds, bananas, prunes, cashews, mushrooms, soy milk, milk...

Additionally, deficiencies in vitamins B, D, magnesium, and zinc can also increase feelings of pressure, anxiety, fatigue, and stress.

* Leg and joint pain:It is a sign of a risk of deficiency of substances such as magnesium, zinc, calcium, vitamin B1, vitamin D.

* Cold hands and feet:Signs that reflect the body's iron deficiency. This is a problem related to the lack of red blood cells and anemia in the body.

Essential vitamins for the body:

Vitamin B6:This vitamin helps control blood levels of an amino acid that is linked to heart disease. Therefore, a diet deficient in vitamin B6 may increase the risk of heart disease.

So how much vitamin B6 is enough to prevent cardiovascular disease? According to Dr. Rob, for adults under 50 years old, the body needs to supplement about 1.3 mg in daily meals.

Vitamin B12:Vitamin B12 deficiency can cause problems ranging from common ones like diarrhea and vision loss to more serious ones, and can lead to heart disease. To provide enough vitamin B12 for the body, nutritionists recommend eating eggs and drinking milk regularly every day, because the adult body needs up to 2.4 mg of vitamin B12 per day - equivalent to more than 2 eggs.

Vitamin C:According to the US Food and Drug Administration (NHS), symptoms of a disease called scurvy usually begin just three months after a person fails to get enough vitamin C through their diet. If left untreated, the disease can lead to heart attacks and rapid death. Scurvy often occurs in people who spend long periods at sea and do not eat enough foods containing vitamin C.

Adults need about 40 mg of vitamin C per day - equivalent to the amount of vitamin C contained in 1 orange.

Vitamin D:Vitamin D deficiency is often accompanied by a lack of phosphorus in the body. These are essential components for healthy bones, teeth, and muscles. Vitamin D deficiency can cause many health effects, because vitamin D also helps the body fight many diseases. Children over 1 year old and adults are the ones who need to provide more than 10 mg of vitamin D per day - equivalent to the amount of vitamin D in a serving of salmon fillet.

Zinc:Zinc is an essential and important component of the body. Zinc deficiency can weaken the immune system and slow down the wound healing process. It also causes fatigue, which is quite common in the elderly and those who are taking blood pressure lowering drugs daily...

The average person needs about 11 mg of zinc per day.

* Iron:An indispensable component in the body's blood-forming process. Iron deficiency can lead to anemia and many risks of heart failure as well as serious physical weakness. Adults need at least 10 mg of iron per day, especially for pregnant women, this amount needs to be much higher, equivalent to 300 g of stewed meat, 100 g of vegetables and 4 slices of bread per day.

* Magnesium:This important ingredient needs to be absorbed enough about 400mg per day. Magnesium is abundant in chocolate, avocado, almonds...

According to Zing