We study the main dangerous signs of autumn avitaminosis: perhaps you are sorely lacking any vitamin!.

We all naively believe that over three months of hot summer, eating over with juicy fruits and berries, we saturate the body with vitamins and minerals for almost six months in advance. And then we are surprised that in autumn we managed to get sick twice. The truth is that in the summer when you use a sufficient amount of plant food eliminates the spring of hypovitaminosis. The body really becomes stronger and healthier. The most common mistake is to believe that the body has accumulated vitamins. Most of the vitamins do not stay for long, and a person needs constant admission, as the Internet publication for girls and women from 14 to 35 years old Pannochka. net Skin If you notice scaling on the skin - this is the first symptom of a lack of unsaturated fatty acids omega-3, vitamins A and D. To help - oily sea fish: halibut, saury, mackerel, eel, toothfish, omul, herring, Caspian sprat, stellate sturgeon, chinook, beluga, nelma, Ivasi, Chekhon, burbot, whitefish, carp - and also avocados, flax seeds, Sesame oil and fish oil capsules. Vitamin A can be obtained from carrots, sorrel, pumpkin, peach, lettuce, spinach and all vegetables and fruits of yellow, orange and red flowers, D - from egg yolk, butter (moderately it is very useful!), Meat and milk.

An earthy complexion or pigmentation spots on the skin indicate a deficiency of vitamin E (tocopherol). It is found only in plants: animals do not synthesize it. Most of it in germinated grains of wheat, corn and soybean oil, salad, broccoli and parsley.

Pale and dry skin may indicate a deficiency of vitamin PP (niacin). It participates in the synthesis of enzymes responsible for cellular respiration. Its main sources are wheat sprouts, fish, chicken, milk, eggs, cheese, peanuts, wholemeal bread, liver, lean meat, white poultry meat, sesame, potatoes, sunflower seeds, dates, prunes, beans.

Increasing the fat content of the skin and the formation of tiny yellowish scales on the wings of the nose and nose, in the back folds, on the lobes and on the nasolabial folds area mean a deficiency of vitamins PP, B6, B2. We search for them in eggs, liver, beef, milk, carrots, green pepper, cabbage, melon (B6), B2 in peas, lamb, cauliflower, almonds, bran, spinach (B2).

Lips In case of iron deficiency, your lips and their corners will start to crack, and they will become pale and bleached. The problem is solved: enter into the diet products rich in iron, and those that help him to digest. In the top among such - all citrus, poultry, buckwheat, chicken eggs, greens, any cabbage and sweet pepper.

If you observe a cyanotic shade of your lips - there is a shortage of vitamins PP, C, P. C is in the broth of dogrose, Bulgarian pepper, strawberries, oranges, radish, cauliflower, sorrel and currant, and vitamin P is looking for in the translucent skin of all citrus, blueberry, raspberry, apricots, bell pepper and coriander.

Rashes All kinds of rashes on the skin can indicate that it's time to focus on vitamins A, C, D and vegetable fats (all natural oils).

Body You will be surprised to learn that numbness of the legs or hands is one of the first signs of vitamin deficiency. Urgently include in the diet beets or beet fresh, dietary meat, leafy greens, spinach and lean on fresh vegetables and fruits. And if you have pain or tingling in your muscles, like cramps, you are dealing with a lack of potassium, magnesium and calcium. Foods rich in these minerals - broccoli, cabbage, bananas, spinach, apples, citrus fruits, nuts, dried apricots.

Hair with hair is not so clear. Observe the behavior of your "mane" and determine which of these symptoms is characteristic of them. Hair falls out, loses its shine, becomes dry and brittle, and you notice that dandruff appears - it's about vitamin A deficiency.

Strands grow gray, quickly become fat at the roots, and the tips remain dry - your friends are now B vitamins. They are found in the liver, seafood, meat, eggs, milk, yoghurts, nuts, spinach, potatoes, carrots, cabbage, tomatoes, strawberries, cherries and avocados, rye flour, pineapples, mushrooms, buckwheat, beans, cabbage, cottage cheese, Celery, peas and linseed oil. And it should be remembered that the most important vitamin for hair - B9 or folic acid - is extremely unstable to external influences, and during cooking much of it is destroyed. Nutritionists recommend taking it in the form of tablets (2 to 5 mg per day for 20-30 days during meals in the autumn period).

If the curls weaken, fade, often break and split at the tips - this is a sign of vitamin C deficiency. But if you've noticed for a long time that hair growth has dropped to a minimum or even stopped - you need vitamin E. Hair falls out, and the scalp becomes very dry at the same time - the body needs vitamin H (biotin). He is in abundance in the liver, peanuts, soybeans, cabbage, yolk, rice bran. Are the curls too greasy or too dry plus always available dandruff? You urgently need a vitamin PP.

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