- Julieta Censini

Identify when you need vitamins – 5 obvious signs

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Life, as well as our body, is a balance. For that reason when something doesn’t work well emotionally or inside our body, we can notice it externally.

Today, we want to share how to identify when you need vitamins. This generation is used to make different kinds of diet or eat processed food, which many times means a lack of vitamins.

1. Skin rash and Hair loss


Lack of: Biotin, which is also known as hair vitamin. When majority of liposoluble vitamins (A, D, E, K) are stored for the body, the same doesn’t happen with the group of vitamins B, because they are water-solubles. For example, bodybuilders used to eat raw eggs, but this food contains avidin, a substance that inhibits the capacity to absorb biotin.

When this is your case, eat cooked eggs, salmon, avocados, mushrooms, soy beans, bananas, nuts and strawberries.

2. Muscle cramps


If you feel throbbing pain on your feet or calves frequently, your probably has a lack of magnesium, calcium or potassium. It is very common that athletes loss minerals through the sweat of their body.

In this case you need to eat more bananas, apples, almonds, hazelnuts, grapefruits, sprouts, broccoli, spinach, dandelions, and in general, all kind of green leafy vegetables.

3. Cracks in corners of mouth


It is a very obvious sign when you have a lack of zinc and other B vitamins like riboflavin and B12. Specialists say when this happens is because your diet is not considering some essential proteins for your immune system.

To solve this, you need to add to your diet: chicken, eggs, tuna, oysters, clams, dried tomatoes, peanuts, chard, lentils and legume. To strengthen this diet, you could also include broccoli, red pepper and cauliflower.

4. Tingling or numbness in the feet or hands


Some cases this can be related with a lack of B vitamins like folate, B6 and B12. This symptom comes from our nervous system, so it can be affected for things like depression, anxiety, fatigue or tiredness, anemia or some hormonal imbalance. Solve this by eating a lot of spinach, asparagus, beans, eggs, sugar beet, oysters, chicken, octopus, mussels and clams.

5. White or red specks in face, arms, muscles and buttocks


It means you are lack of A and D vitamins, and essential fatty acids. In this case, it is necessary you decrease the amount of saturated and trans fats, and increase the use of healthy fats.

You should prefer eating salmon and sardines, dried fruits like almonds, hemp and flax seeds. To increase the levels of A vitamins, you can add to your diet dark-green leafy vegetables and some other colorful vegetables like carrots, sweat potatoes and red peppers. All these foods providing beta-carotene.

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