Vitamins and their deficiency in the body. Lack of vitamins in the body and treatment options for vitamin deficiency. Medicines for B vitamin deficiency
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Low productivity and general malaise are all signs. If a person has a deficiency of vitamins, the symptoms of this phenomenon will not take long to appear. Clinical manifestations directly depend on the state of the body, its individual characteristics and the deficiency of one or another useful component. Experienced experts have collected up-to-date information about the signs of vitamin deficiency and how vitamin deficiency affects a person’s appearance.
How to identify the problem yourself
Signs of vitamin deficiency are especially common in the autumn and winter periods. Useful components are building materials for the whole body. Their deficiency negatively affects the functioning of organs and systems, worsens the general condition and affects appearance. Without useful components, it is impossible to imagine the normal functioning of metabolic processes and nerve impulses. How to identify vitamin deficiencies yourself? A deficiency of useful components will be indicated by the condition of the hair, nails, skin and organs of vision.
Hair Appearance
A lack of vitamins in the body affects the general appearance of the hair. A healthy person is proud of shiny, bouncy and flowing hair. They shimmer in the sun and attract admiring glances. With a deficiency of useful components, the condition of the curls worsens, they become brittle, dry, and the ends become split. Long-term use of masks and specialized products does not allow the hair structure to be normalized. This is due to the presence of a serious problem that is localized inside the body.
People often notice itchy scalp and dandruff. All this points to useful components of group B.
Nail condition
A lack of vitamins in the body also negatively affects the condition of the nail plates. Healthy nails are even, smooth, without hangnails or cracks. If there is an internal problem, the nail plate constantly delaminates, and the appearance of white spots and yellowness is possible. The presented symptoms indicate a lack of components C, A and E. It is possible that a lack of B vitamins also plays an important role in this process.
Skin condition
Skin is a mirror of the internal state of the body. Hypovitaminosis instantly affects the skin, showering it with acne and pimples. Signs of deficiency are frequent inflammation, the appearance of wrinkles and excessive dryness of the skin. It is impossible to eliminate the consequences of a lack of useful components with creams and other care products. Specialized vitamin complexes with a wide spectrum of action can restore the structure of the skin.
Signs of vitamin deficiency include the appearance of brown spots and moles. People often notice a change in skin tone. Replenishing the deficiency of components E, A, B and C will help to cope with the problem.
The whole truth is in the eyes
Finally, symptoms of vitamin deficiency are reflected in the human visual organs. Standard manifestations of a negative process include the appearance of spots before the eyes. They can occur with any physical activity, which indicates persistent.
If a person observes a decrease in vision sharpness in the evening, experts recommend replenishing retinol reserves. With frequent inflammatory processes, a burning sensation and the presence of foreign objects in the eyes, it is necessary to fill the body with B vitamins.
General health
Experts identify a lot of signs of a lack of vitamins and microelements.
These include:
- constant dry lips ;
- the appearance of pustules and inflammation on the mucous membranes ;
- formation of a whitish coating on the tongue ;
- bleeding gums ;
- loss of appetite ;
- systematic surges in blood pressure ;
- feeling of heaviness in the limbs ;
- episodic headaches .
If the symptoms described above develop, it is advisable to visit a medical facility. Timely consultation with a specialist and testing allows you to determine the deficiency of useful components. Based on the data obtained, an experienced doctor prescribes comprehensive treatment. It is based on adjusting the daily diet and consuming specialized vitamin complexes.
Symptoms of vitamin deficiency by category
The lack of each element provokes the development of certain clinical manifestations. From this point of view, it is advisable to consider each component individually.
A
Hypovitaminosis caused by a lack of retinol provokes visual impairment. It becomes difficult for a person to navigate in the dark. The skin also suffers, experiencing constant rashes and dryness. In acute cases, appetite decreases and fatigue increases. Hair becomes dull, dry and brittle. A person rapidly loses weight and often suffers from colds and viral infections.
WITH
Deficiency increases the body's susceptibility to colds. People faced with this problem suffer from frequent skin rashes, herpes and inflammatory processes.
The main signs of ascorbic acid deficiency include frequent shortness of breath, bleeding gums, low hemoglobin levels, joint diseases and slow wound healing. Women suffering from a lack of vitamin C have difficulty breastfeeding.
E
The most unpleasant consequence of the deficiency is the inability to bear a child normally. Women suffer from frequent miscarriages; moreover, there remains a high probability of premature birth.
With a lack of tocopherol, the development of anemia and, as a consequence of this process, disruption of the functioning of the visual organs cannot be ruled out. The development of cramps, tingling and burning in the lower extremities is possible.
TO
Deficiency in adults is accompanied by bleeding wounds. This is due to a violation of the blood clotting process. People suffer from nosebleeds and internal bleeding, and it is possible that it may appear in the urine.
D
Calciferol deficiency is accompanied by softening of bone elements. is responsible for the normal absorption of calcium; if there is a lack of this element, the risk of damage to joints and curvature of the spine remains. This also includes an unstable emotional state.
IN
The deficiency is accompanied by increased fatigue, weakness, loss of strength and constant irritability. Some people experience suicidal thoughts. It is noteworthy that the early appearance of gray hair is a consequence of a lack of these compounds.
Minor symptoms include skin problems, low hemoglobin levels, loss of appetite and problems with sleep and wakefulness. The digestive system responds negatively to the lack of a component, which is accompanied by constipation and indigestion.
An integrated approach to solving the problem
To determine the quantitative content of vitamins and microelements in the body, a person needs to take a blood test. If there is a lack of important components, disturbances in the composition of the main blood elements are recorded.
The material for analysis can be not only blood, but also hair, nails, and urine. The vitamin determination test takes about one business day. If it is necessary to undergo a comprehensive analysis, it takes about 6 working days to determine the level of useful components.
If the study is aimed at studying quantitative blood parameters, the person must come to the laboratory in the morning. The test is taken on an empty stomach and does not require any special preparation. Results are available the next day. According to the data provided, the specialist prescribes treatment.
It is important to remember that determining the level of beneficial components in the body is not a mandatory procedure. This is done at the request of the person himself.
Do your muscles shake at night? Are you worried about an unpleasant odor when breathing? Do you get tired quickly? Lack of vitamins in the body may be the main cause of these ailments. Every woman and girl periodically feels these unpleasant and very annoying symptoms. In one case, she may not pay attention to them, and in another, she may search the entire Internet in search of a disease that corresponds to one or another symptom. Everything is very simple. The fact is that your body is telling you that it is deficient in certain vitamins. And if you ignore the first signs of vitamin deficiency, you can provoke truly dangerous diseases.
Types of vitamins
Vitamins are organic compounds that we simply need to maintain the vital functions of the body. These small but very useful molecules play a big role in ensuring our health, metabolic processes, and are also building materials for the body's cells.
A person receives almost all vitamins from the outside, through food intake. And diets and unbalanced nutrition lead to the fact that our body does not receive enough vitamins. Below is a list of essential vitamins:
- A (retinol, fat soluble). It enters our body in the form of beta-carotene, and we get it by consuming plant foods, then the body’s enzymes convert it into vitamin A.
- Group B (dissolves in water) – the main ones:
- B1 – thiamine;
- B2 – riboflavin;
- B3 – nicotinic acid;
- B6 – pyridoxine;
- B9 – folic acid;
- B12 – cyanocobalamin;
- C (ascorbic acid. Soluble in water);
- D (calciferol, fat soluble);
- E (tocopherol, fat soluble);
- K (fat soluble);
- H (Biotin, water soluble).
What problems does vitamin deficiency cause?
Diseases caused by a lack of vitamins are distinguished by their danger and diversity. Below is a list of vitamins and ailments that appear due to their deficiency:
- And it leads to dry skin, “night blindness” and destruction of mucous membranes;
- B1: Causes muscle pain, heart failure, swelling, affects the nervous system and may slow growth in children;
- B3: causes pellagra, skin rash, skin photodermatitis, digestive disorders;
- B6: leads to depression, increased irritability and anemia;
- C: causes scurvy, and wounds will take a long time to heal;
- D: rickets;
- E: may cause malabsorption of fats, muscle atrophy;
- K: leads to poor blood clotting, which can cause internal bleeding.
It has been scientifically proven that if the body lacks vitamins and minerals, this can lead to cancer. Even a lack of a single vitamin can lead to incredible consequences. Let's look at some signs of vitamin deficiency.
C
A lack of it in the body can lead to various diseases, but the most dangerous of them at all times was scurvy. Once upon a time, this disease caused a lot of people to die during long sea voyages, due to the fact that it was then impossible to take fruits and vegetables with them, which quickly spoiled and which could replenish the supply of vitamin C. Ordinary travelers also suffered who for a long time ate only dry foods that they took with them on the road.
Also, such a deficiency can cause fragility of blood vessels, anemia, and delayed wound healing. Also, a lack of this vitamin will weaken your immunity, can disrupt the functioning of the thyroid gland and lead to early aging. And if you are taking medications and do not have enough vitamin C, then be careful, since a lack of vitamin may increase the possible negative effects of the medication.
The best sources are: citrus fruits, as well as potatoes, kiwi, cauliflower, bell peppers and green leafy vegetables.
D
One of the most important vitamins that our body needs is vitamin D. Below you can read about the symptoms of vitamin D deficiency. If you ignore the symptoms and do not start treating them at an early stage, this can later lead to serious illnesses.
Description
Another name is sun vitamin. It got its name because it is formed in the body under the influence of sunlight. Its main function is to help the body absorb calcium and phosphorus. A deficiency can lead to various consequences, such as: rickets, which causes softening of bone tissue, which consequently leads to bone deformities; organ cell growth may be impaired. Some modern scientists have expressed the theory that a chronic lack of the “sunshine” vitamin can lead to the development of cancer.
Symptoms of deficiency
There are a number of symptoms that can easily identify a deficiency. If any of the following signs appear, contact your doctor immediately:
- Skin pigmentation: If you see brown spots constantly appearing on your skin, then this is most likely a severe lack of vitamin D
- Intestinal diseases caused by inflammatory processes;
- Weight gain;
- Vitamin D deficiency in children can affect their skeletal system;
- Other signs: low calcium levels in the blood, high blood pressure, constant sadness.
Also, a lack of vitamin D can cause cardiovascular disease (increased risk of heart attack), asthma, risk of cancer (especially breast, colon and ovarian), sclerosis and psoriasis. Also, a lack of vitamin D affects the immune system, therefore there is a risk of contracting colds and flu.
Causes
A lack of this vitamin can be caused by many different reasons. Below we will study the main ones:
- You are hardly ever in the sun;
- Use a large amount of cream with a high UV filter;
- You have dark skin since birth;
- You don’t consume enough foods that contain the “sun vitamin”;
- Your gastrointestinal system is unable to absorb vitamin D;
If you have any symptoms, contact your doctor immediately so that they can be eliminated as quickly as possible and you can be healthy again!
Vitamin D can be found in: sunlight, dairy products, fish (sardine, salmon, herring, tuna) and in fish oil.
Other vitamins
Symptoms: You see less well in the dark.
Where you can find it: Yellow and orange fruits, green leafy vegetables, fish oil.
Symptoms: Your fingers and toes may tingle slightly and you may not be able to concentrate properly.
It can be found in yeast, egg yolk, various cereals, meat, and nuts.
Symptoms: you feel itching and irritation in your eyes, the corners of your lips are constantly cracking.
Sources include: yeast, milk, liver, leafy greens, cheese...
Symptoms: skin diseases that are accompanied by inflammatory processes.
Can be found in fish, bananas, chicken, pork, and legumes.
Symptoms: leads to rapid fatigue, tingling and numbness in the hands and feet, anemia, and memory problems.
The source of the vitamin can be: seafood, eggs, spinach.
- Vitamin E
Symptoms: leads to muscle weakness, problems with childbirth.
Can be found in: vegetable oil, nuts, soybeans, Brussels sprouts.
How to fix nutritional gaps
It is impossible to convince every person to eat the right foods that provide a complete set of vitamins. After all, someone, for example, is allergic to citrus fruits, someone is allergic to milk, and someone simply doesn’t like Brussels sprouts.. What to do in these cases?
- Don't you like fish? Then include mushrooms, egg yolks in your diet, drink plenty of milk and don’t forget about iodized salt! Otherwise, in addition to a lack of B vitamins, you will also get a lack of iodine.
- Do you drink alcohol regularly? Become a bunny and eat more carrots, and don’t forget about wholemeal and dairy products to get the vitamins A and B that are so necessary in your case.
- Your favorite drink is cola? Wholemeal bread will help you, dairy products and pork will help you get A, B6 and B2.
- Are you constantly on diets? Take dairy products, poultry, fish and liver every day to avoid B vitamin deficiencies.
What happens from an overdose of vitamins?
If your body is healthy, then it independently removes excess vitamins. But if you take vitamin complexes in large quantities, it can greatly harm your health. An excess of vitamin A can cause hair loss, bone deformation, and liver disease. And excess vitamin B6 can lead to problems with the nervous system. If you take large doses of vitamin C every day, be prepared to experience diarrhea and nausea, and according to some scientific data, if you take 1000-5000 mg daily, it can cause DNA damage.
You should not self-medicate. Proper and varied nutrition will help you provide your body with everything it needs and will become the basis for your health and longevity.
Stories from our readers
Any lack of vitamins is expressed in symptoms, which cannot always be recognized at the initial stage. It is very important to carry out preventive measures to identify missing vitamins in the body and replenish their reserves with the help of vitamin complexes or healthy foods. Otherwise, a deficiency of one or another substance can lead to serious diseases and disruptions in the functioning of many organs and systems.
Symptoms of vitamin A deficiency
Retinol acts as one of the main antioxidants, which is involved in chemical reactions in the body during the oxidation process. It also normalizes metabolism, takes part in protein synthesis, slows down the aging process and has a positive effect on the functioning of the visual organs.
Low retinol levels result in dry skin, cracked skin, lack of visual acuity and poor hair condition.
Symptoms of vitamin A deficiency | Where is it contained? | |
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The consequences of a lack of retinol can be very dire - in a child this manifests itself in the slow development of muscle and bone tissue and in a decrease in mental abilities; in an adult, the condition of the skin sharply worsens, the level of vision decreases and premature aging occurs.
Signs of vitamin B deficiency
Representatives of group B are known primarily as vitamins of youth and beauty that keep skin, hair and nails in good condition. They also regulate many processes in the brain and participate in metabolic reactions.
Deficiency in B vitamins can be caused not only by poor diet, but also by exacerbations of diseases of the thyroid gland, gastrointestinal tract, numerous stresses, heavy physical exertion, and pregnancy.
Symptoms of a lack of B vitamins can be detected by noting skin changes (redness, peeling, itching, cracks), increased fatigue and nervousness, decreased tone and more frequent migraines.
Symptoms of B vitamin deficiency | Where are they kept? | |
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A lack of B vitamins can lead to chronic diseases of the gastrointestinal tract, kidneys, increase the frequency of infectious diseases, and result from the development of diabetes and hepatitis.
Signs of Vitamin B12 Deficiency
The main properties of B12 are its effect on the nervous system and normalization of blood circulation.
Vitamin deficiency, in which a pronounced lack of vitamin B 12 manifests itself in a sharp decrease in activity, the appearance of irritability and changes in the skin.
Most often, a lack of B12 is caused by an unbalanced diet, exacerbation of gastrointestinal and liver diseases, worms, or can occur during pregnancy. Deficiency can be determined by many symptoms.
Symptoms of vitamin B12 deficiency | Where is it contained? | |
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At the first symptoms of cobalamin deficiency, you should try to carry out proper treatment, otherwise the consequences (especially in newborns) can be irreversible and lead to irreparable disorders of the nervous system and provoke anemia.
Symptoms of Vitamin E Deficiency
Tocopherol has a valuable property, which is expressed in the protection of the cell membrane, being a powerful antioxidant. It is involved in the processes of muscle tissue renewal and regulates the production of hormones.
The first among the reasons leading to a lack of tocopherol is an unbalanced diet. Vitamin deficiency is also often observed in people undergoing postoperative rehabilitation, with gastrointestinal diseases and poisoning.
First of all, the symptoms of deficiency are expressed in decreased performance, the appearance of irritability and a sharp deterioration in the condition of the skin.
Symptoms of vitamin E deficiency | Where is it contained? | |
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A lack of tocopherol, as a rule, makes itself felt only in the later stages, so timely diagnosis is necessary. It is especially necessary to monitor vitamin E levels during pregnancy, since its lack can cause miscarriage, and subsequently infertility.
Symptoms of vitamin PP deficiency
Niacin has a direct effect on the functioning of the nervous system, heart, affects the protective functions of the immune system, and participates in redox processes.
A lack of nicotinic acid is characterized by weakness, decreased concentration in the early stages, and in advanced cases - diarrhea, memory loss and skin problems. Other symptoms include:
- The appearance of inflammation and redness on the skin;
- frequent colds;
- high sensitivity to the sun;
- weakness;
- frequent nausea;
- loss of muscle performance;
- insomnia;
- hallucinations.
Symptoms of Vitamin D Deficiency
A lack of vitamin D provokes rickets in children and leads to deformation of bone tissue, which entails modification of the skeleton in various areas. In addition, it promotes the absorption of calcium and magnesium, improves intestinal function, and vitamin D3 helps reduce the risk of developing cancer.
Symptoms of Vitamin D Deficiency | Where is it contained? | |
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To avoid a lack of vitamin D, you need to spend enough time in the fresh air, reduce the consumption of alcoholic beverages to a minimum and try to lead a healthy lifestyle.
It is necessary to monitor the lack of vitamins in the body by promptly diagnosing the whole body. Particular attention should be paid to symptoms in the autumn and winter seasons - it is at this time that the shortage is especially acute. At the first signs you should consult a doctor.
A complete, balanced diet can provide the full range of essential vitamins and minerals.
But in real life, keeping track of all the substances necessary for health is not at all easy. Knowing what you lack or what is present in excess in your body is already half the victory. Watch what your body is saying...
Sometimes we feel bad for no apparent reason and our performance is at zero. We often think that poor health is caused by a lack of vitamins, and therefore we go to the nearest pharmacy for a multivitamin preparation. But how do you understand which vitamins are missing?
Vitamins
Everyone knows that vitamins are special substances that have no calories and are not building materials for the body. But they perform a number of important functions of the body - they maintain metabolism at the proper level, monitor the work of enzymes, stimulate metabolic processes, the transmission of nerve impulses, and much more.
In a word, they bring a state of harmony to the body. But this is only when they enter the body in the required quantity. However, how do you understand that there is a vitamin deficiency in the body?
The most correct way
It's best to get tested. But we are usually busy at work or other things. The doctor can also determine the typical manifestations of hypovitaminosis based on your appearance and your complaints - this is what is called in medicine a state of vitamin deficiency. There are several typical external symptoms, based on which even a non-doctor can notice the problem.
Your hair
If the body is healthy, the hair looks shiny, it is elastic, literally flows over the shoulders and shimmers in the sun. If the hair begins to look like a tuft of straw, does not hold its shape in the hairstyle, becomes tangled, split ends, they have faded and even nourishing masks cannot save them - this is one of the signs of a lack of vitamins.
Dry and itchy scalp is a sign of vitamin E deficiency, and if dermatitis appears on the scalp, then also retinol (vitamin A); or a deficiency of B vitamins, which help nourish the scalp and conduct nerve impulses to the skin.
If your hair is excessively oily, you need to think about a riboflavin deficiency, and if it is severely falling out, you usually lack folic acid or vitamin C. Dandruff appears with a deficiency of vitamins B12 and B6 or unsaturated fatty acids.
In addition, hair suffers from a deficiency of minerals - especially iron and calcium.
Your nails
Healthy nails grow well and have an even color, smooth, and the skin of the periungual bed is pale pink, without cracks or hangnails.
If your nails bend, peel, crack across or along the nail, grow poorly and look pale, turn yellow - most likely this indicates a deficiency of vitamin C (ascorbic acid). Deep hangnails indicate a lack of vitamin A or vitamin E, and if your fingers are numb, most likely you should make up for the deficiency of B vitamins.
Your skin
The skin is generally a “mirror” of vitamin deficiency; it reflects manifestations of a deficiency of almost all substances classified in one way or another as vitamins.
- Dry skin on the face, the appearance of wrinkles - small and larger, pale skin - is a consequence of a deficiency of vitamins E or A, nicotinic acid.
- Oily skin and flaking may indicate a deficiency of vitamin B2; acne and red spots are a deficiency of fatty acids and, along with them, fat-soluble vitamins. If allergic and other types of dermatitis are frequent, this is a problem with B vitamins and vitamin H (biotin). If there is a deficiency, there may also be manifestations of hyperpigmentation on the skin - the appearance of brown spots and moles.
- A yellowish tint to the skin indicates vitamin B12 deficiency.
The skin of the body also signals problems with vitamins - the appearance of dryness and goose bumps on the hips and shoulders indicates a lack of vitamins A and E, and long-term non-healing bruises, especially in the area of the legs and forearms, indicate problems with the blood vessels of the skin due to rutin deficiency ( vitamin P) and vitamin C.
Itchy skin dermatoses with excessive dryness are caused by vitamin B deficiency, especially B3 or B6, in combination with a lack of iodine.
your eyes
With a lack of vitamins, problems also occur with the eyes - common manifestations of a lack of vitamins are the flashing of spots before the eyes, especially with sudden movements. Vitamin D deficiency is usually to blame.
When twilight vision is weakened (when you have difficulty seeing and orienting yourself in the dark), there is usually a lack of vitamin A. In addition, symptoms of a deficiency of these same vitamins can be frequent eye inflammation and eyelids, feeling of sand and burning in the eyes, especially in the evening, frequent manifestation of styes. Circles under the eyes may also develop and blood vessels may appear - add vitamins P and B to your diet.
Your overall health
There are many more signs of vitamin deficiency that the body signals to us in one way or another:
- lips become very dry or crack, pustules appear in the corners of the mouth,
- the oral mucosa turns pale, the gums may bleed, a whitish coating forms on the tongue,
- appetite suffers - it can be selective, or it can simply decrease,
- a person with a lack of vitamins often gets sick, he has jumpslaziness, the tips of the fingers on the hands tremble, in the evening the legs hurt and swell, they can “hum”,
- episodes occur frequently headache, insomnia, the person is irritable and picky about people, has trouble remembering dates and events.
In such cases, we are not talking about a deficiency of a specific vitamin, since many of them take part in metabolic processes.
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Summarize...
Visible signs of deficiency and excess of vitamins
Hands
Cold hands: lack of magnesium, decreased thyroid function, chronic fatigue and decreased heart performance.
Leather
Stretch marks: zinc deficiency
keratinization: lack of vitamin A
Spontaneous bleeding: lack of vitamins C or K or platelets
Dry scaly skin with red rings around hair follicles: lack of vitamin C
Yellow palms: excess beta carotene
"Goose pimples": lack of essential fatty acids
Legs
Sore calf muscles: magnesium deficiency
Brisk knee reflex: magnesium deficiency
Heart
Irregular heartbeat, high blood pressure, cardiomegaly: magnesium and coferent Q deficiency or caffeine sensitivity
Throat
Thyroid enlargement: iodine deficiency, decreased thyroid function
Nails
White spots: lack of minerals, most often zinc
Wavy furrows: zinc deficiency
Soft brittle nails: magnesium deficiency
Crumbling nails: general lack of minerals in the body
Skin on the face
Oily red flaky skin on the face and sides of the nose: lack of vitamin B2
Seborrheic dermatitis around the nose and acne-like rash on the forehead: lack of vitamin B6
Eyes
Cataract: lack of chromium or excess free radicals
Bags and dark circles under the eyes: allergy or intolerance to some product
Bluish tint to the whites of the eyes and early graying of hair: lack of vitamin B12 or deficiency anemia
Oral cavity
Pale cracked tongue: iron deficiency
Painful cracked tongue: lack of vitamin B3
Painful tongue and burning sensation and peeling lips: lack of vitamin B2
Swollen tongue with dents from teeth: intolerance to some product
Smooth painful tongue: lack of folic acid
Chapped lips: lack of vitamin B2, stomatitis
And definitely
If such symptoms appear, it’s time to visit your general practitioner or family doctor, and only together with him, having weeded out some diseases that can manifest themselves in a similar way, choose a complex of vitamins for yourself and the form of taking them - tablets, capsules or even injections.
You have probably noticed more than once a condition when nothing seems to hurt, but you don’t have enough strength for anything. Or suddenly your nails begin to break or peel, or your hair falls out more than usual. There seems to be no reason to go to the doctor, but it’s still worth worrying. Thus, our body lets us know that it is missing something. And you don’t need to ignore such warnings; on the contrary, you need to learn, based on such prompts from the body, to understand what it needs right now and how to make up for it. Let's figure it out.
Determining vitamin deficiency by symptoms
If you have:
- No appetite.
- Acne and skin rashes.
- You get colds more often.
- Vision began to deteriorate.
- Calluses began to form.
The problem is a lack of vitamin A .
How to replenish: Include yellow and orange vegetables and fruits, fatty fish (mackerel, horse mackerel, etc.), milk and butter in your diet.
And found in carrots and parsley.
If:
- I started having problems with my hair (it became dull).
- Dandruff appeared.
- Nails have become brittle and peeling.
- There was an unpleasant odor from the mouth.
- Sores began to form in the corners of my mouth.
- Frequent dizziness and migraines.
- Do not sleep well or suffer from insomnia.
- Constipation is a concern.
Then we can say with complete confidence that your body urgently needs to make up for the lack of B vitamins .
How to replenish : consume more vegetables and nuts, grains. There is a lot of vitamin B3 in sea fish, legumes, and poultry. B12 – in milk, pork, beef.
Maximum amount of vitamins group B is found in bran, liver, brewer's yeast and sprouted wheat grains.
If:
- Wounds and scratches take longer than usual to heal.
- Bruises remain on the skin, even from minor injuries.
- You gain weight (without changing your diet or diet).
- You get tired quickly.
- Smoke.
The body desperately needs vitamin C . Especially those who are addicted to tobacco. The fact is that nicotine has an extremely negative effect on vitamin C and promotes its rapid removal from the body. Alcohol, by the way, has an even more destructive effect.
How to replenish : eat more citrus fruits (provided you are not allergic), broccoli, spinach, rosehip syrup, kiwi.
Maximum amount of vitamin C can be found (no, not in citrus fruits), but in black currants, sorrel and strawberries.
If:
- My teeth began to deteriorate sharply.
- Joints hurt from time to time (provided that you have not previously suffered from any diseases of the musculoskeletal system).
- You have become more susceptible and irritable.
The lack of vitamin D is obvious . This problem occurs especially often in winter due to the lack of natural receipt of this vitamin from the sun's rays. A lack of vitamin D interferes with the absorption of calcium in the body, which leads to deterioration of the condition of bones and teeth.
How to replenish : spend more time in the fresh air (even on a frosty day), regularly eat seafood, liver and yolks. Some people prefer to take this vitamin in tablets. Be careful! Do not prescribe the number of vitamin D tablets on your own - an overdose is dangerous!
Maximum amount of vitamin D is found in black caviar.
If:
- Symptoms of diabetes appear (thirst, increased appetite, itchy skin, etc.).
- It takes longer for the blood to stop bleeding after a cut than before.
The cause of this condition will most likely be a lack of vitamin K. . A deficiency in the body of this vitamin occurs due to: consumption of carbonated drinks, sedatives, some antibiotics, alcohol and disruptions in the gastrointestinal tract.
How to replenish : Include Brussels sprouts, spinach, bananas, kiwi and olive oil. Be sure to give up soda.
Maximum amount of vitamin K is found in cauliflower and white cabbage.
If:
- Frequent pain in the stomach bothers me.
- After eating food, I suffer from heartburn.
- An allergic reaction to common foods appeared.
Then you need to replenish your body's reserves of vitamin U . The fact is that this vitamin is not produced by our body, and we can get it by eating certain foods. It is not even exactly a vitamin, but rather a vitamin-like substance that prevents the appearance of stomach and duodenal ulcers, promotes wound healing, the production of antihistamines, and reduces the development of food allergies.
How to replenish : Eat bananas, onions, fresh tomatoes, parsley, sweet peppers, turnips and white cabbage.
The maximum amount of this vitamin found in asparagus and beets.
We determine the lack of vitamins by changes in taste
Quite often, we can determine that some bad changes are happening in the body and it (the body) requires immediate help, based on our culinary preferences. For example, if you want something sweet, but previously you could hardly be called a sweet tooth , then the body lacks vitamins A and E, magnesium, phosphorus and chromium. The result will be dry skin, brittle nails and sores (seizes) around the mouth.
It is possible and necessary to restore the lack of these components in the body by consuming more hard cheese, spinach, liver, pumpkin seeds and broccoli.
If you want fat , then the lack of calcium and D3 on the face. This will be followed by problems with teeth, bones, nails, and in children, growth retardation. It is necessary to include in the menu: dairy products, broccoli, legumes, as well as magnesium and vitamin D in tablets (after consultation with a doctor).
If you want something rich and floury ,
then a deficiency of nitrogen and fats is obvious. The consequences of this deficiency will be neuroses, depression, pain in the kidneys and muscles. Introduce eggs, cottage cheese, soy, vegetable and animal proteins into your diet.
Did you know that there are not only vitamins, but also antivitamins? These substances can destroy the beneficial effects of vitamins and even lead to vitamin deficiency. I’ll explain with a specific example: a cut apple. You ate one half now, and left the other half to eat later. After a short time, you see that the remaining half of the apple has begun to darken. “It’s okay,” you think, “it’s natural ascorbic acid!”
Nothing like this! In fact, there is practically no vitamin C there. The thing is that under the influence of light, ascorbinase begins to be produced in the apple - a substance similar in chemical structure to vitamin C, but having a completely opposite mechanism of influence on the body. It causes oxidation and actually destroys vitamin C. And all vitamins, without exception, have such antipodes. There are a lot of antivitamins in raw foods. Therefore, if you have prepared a vegetable or fruit salad, you should eat it immediately .
A few words in conclusion
Of course, it would be more correct if there are any malfunctions in the body to seek qualified help from a specialist, in this case a therapist.
Because some symptoms of vitamin deficiency are similar to the symptoms of the onset of serious diseases. Therefore, I would still recommend seeing a doctor. Especially if you haven't been to him for a long time.
It’s better to make sure once again that all the tests are normal and that the problem really is a lack of some vitamin, than to then reproach yourself for not seeing a doctor in a timely manner.
To avoid problems with a lack of any vitamin, it is advisable to take a course of a multivitamin complex in the autumn-winter period. And, of course, if possible, eat healthy and varied, eat more fresh vegetables and fruits, walk a lot in the fresh air, “load” the body with exercise, sleep at least 8 hours a day. Take serious care of your health and give up bad habits once and for all .