Your body will tell you what it lacks vitamins
 Psychologists and izoteriki like to say: listen to yourself, listen to yourself ... They are right. The body sends us clear signs if something is not right. And some of these signs are so bright that they are hard to miss. Let's try to decipher them.

Symptom: Cracks or dryness in the corners of the mouth.
Most often, this symptom occurs in vegetarians, they do not get enough iron, zinc, B vitamins Another group - the people who are not vegetarians, but eat a little protein, in principle, and the protein - a major component of the high immunity.

You are lacking: iron and zinc, and vitamins such as niacin (B3), riboflavin (B2), and B12.
Should be included in the diet: poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, peanuts, legumes (lentils). Iron absorption is enhanced with vitamin C, which helps fight infections. Therefore superfluous in the diet are vegetables such as broccoli, red peppers, cabbage and cauliflower.

Symptom: Hair loss is accompanied by redness and peeling face.
This is a signal that is not enough biotin. Our body can store up vitamins, but not all. Fat-soluble vitamins (A, D, E, K) we can save, and vitamin B7 does not accumulate, because it is water soluble.

You are lacking: Biotin (B7), known to many as the main vitamins for hair.
Should be included in the diet: boiled eggs, salmon, avocado, mushrooms, cauliflower, soybeans, nuts, raspberries and bananas.
It should be deleted:   raw eggs because they contain avidin, which prevents the absorption of biotin.

Symptom: Acne (red or white, as in acne) on the cheeks, arms, thighs, buttocks.
The body does not receive beta-carotene, a substance which the body derives from vitamin A. And there is a deficiency of vitamin D (less than 2 000 IU per day).

You are lacking: essential fatty acids and vitamins A and D.
Should be included in the diet: salmon, sardines, nuts (walnuts, almonds), seeds (flax, chia). For the replenishment of vitamin A - greens and colorful vegetables (carrots, red pepper). For vitamin D digested well, we need vitamins A and K, to help it absorb.

Symptom: Numbness, tingling in the arms and legs.
The problem is related to the nerve endings, leading to her feelings of anxiety, depression, anemia, fatigue, hormonal imbalance.

You are lacking: folic acid (B9), vitamins B6, B12.
Should be included in the diet: spinach, asparagus, beets, beans, eggs, octopus, mussels, clams, oysters, poultry.

Symptom: Muscle cramps, stabbing sensations in the toes, calves, ankles, back and legs.
Frequent seizures - the lack of certain minerals. This can be during intense workouts, because through heavy sweating body loses more water-soluble minerals and vitamins of group B.

You are lacking: magnesium, calcium and potassium.
Should be included in the diet: bananas, almonds, hazelnuts, pumpkin, cherry, apple, grapefruit, broccoli, Chinese cabbage, dark greens, spinach, dandelion.
Author: Julia Gnedina