Season-changing period, stress at work, a strict diet, or even genetic heredity – these and many other factors affect the digestibility of nutrients in the body. Inattention to their amounts in a diet can cause a severe vitamin deficiency, possibly resulting in various diseases.

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Signs of deficiency disease – what to eat to make up for a lack of vitamins

1. Fragile hair and nails. One of the main causes of these symptoms is the insufficiency of biotin (vitamin B7). If your nails break easily and hair has split ends, you should eat dairy products, cauliflower, spinach, broccoli, cereals, and bananas. Brittle hair and nails can also be a symptom of anemia, so be sure to consult your doctor before taking vitamins.

2. Cracked lips and ulcers in the corners. The body signals you that it lacks iron and B vitamins, which are found in legumes, starchy vegetables, nuts, and whole grains.

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3. Moon-eye (cloudy eyes) and white lesions on the inside of the eye. Foods rich in vitamin A will help get rid of these unpleasant conditions that can develop into xerophthalmia and lead to complete blindness and other unpleasant consequences. Fortunately, you can find just enough of it in dairy products, as well as green, yellow, and orange vegetables.

4. Unexplained bruises. Vitamin A promotes the formation of collagen, which strengthens blood vessels. The appearance of hematomas on the skin suggests that you should eat more broccoli, strawberries, mangoes, and oranges. Bruises on the body can also appear due to vitamin K deficiency.

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5. Goosebumps (chicken skin) on the elbows and the back of the hands, also called actinic keratosis, appears if you don’t receive enough zinc and vitamin A in your diet. These elements can be found in poultry, hummus, pumpkin, sweet potato, and melon.

6. Bumpy nails. Lack of gastric juice provokes the low absorbability of any vitamins, so add a digestive enzyme (food supplement) to your food.

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7. Restless legs syndrome, or Willis-Ekbom disease. If you experience the constant involuntarily need to move your legs while they are relaxed, you may also have troubles sleeping. Magnesium will help you cope with this problem.

8. Weakened immunity. To strengthen it, add vitamin C into your diet.

Having found one or several signs of vitamin deficiency, don’t rush to buy bio-supplements and vitamin complexes at the nearest pharmacy – there is little use to them without proper nutrition. You won’t be able to eat all vitamins in advance – they need a healthy intestine to be absorbed into the blood.

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Before stocking your kitchen shelf with omega-3 capsules, algae extracts, and immunomodulators, consult with your doctor to determine which vitamins/microelement you may be lacking to ensure the correct dosage. Stay healthy.

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.