On what grounds can determine the lack of certain vitamins in the body and how to fix it.

Experts usually say not about full vitamin, but about the lack of certain vitamins, especially in the spring.

In order for the diet to be balanced, it is important to understand which vitamins the body lacks. Their shortage is manifested by certain features.

Hair loss This sign "screams" about the lack of vitamin B7 (biotin). It helps the body absorb fat, carbohydrates and amino acids. To make up for it, you should start eating egg yolk, salmon, nuts, cauliflower.

Cracks in the corners of the mouth They appear in the absence of foods rich in vitamin B12, iron and zinc. Replenish their shortages can be introduced into the diet of salmon, seafood, eggs. But it is important to know that iron is absorbed by the body only in conjunction with vitamin C, so iron-containing foods should be combined with vegetables rich in vitamin C.

Bleeding and swelling of the gums When you notice the blood when brushing your teeth, the first thing that comes to your mind is periodontal disease. In this case, you should eat more foods with vitamin C: vegetables and fruits, citrus fruits. If this vitamin is not enough, you will notice this because of general weakness and pale skin.

Acne on the face and body If pimples appear on the face, thighs, arms and buttocks, it can be a deficiency of vitamin A, vitamin D and fatty acids - such as omega-3. To make up for their stock, you need to stay in the sun for at least 10 minutes every day - it's enough to feed yourself with a much-needed vitamin. It is also worth starting to eat fatty fish, which will provide the body with the necessary amount of omega-3 fatty acids. A vitamin A can be obtained by eating leafy vegetables, carrots and red pepper.

Numbness, tingling in the hands and feet This sign indicates a lack of vitamins in the body of group B (specifically B6 and B12). It is necessary to solve the problem without delay - if you delay this, you can earn problems with the nervous system: anxiety, depression, fatigue will become your frequent guests, will begin to break down the hormonal balance. The sources of these vitamins are eggs, chicken, beef, spinach and asparagus - and they practically already in your diet.

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