How to identify the lack of vitamins and where to look for them?
How to identify vitamin deficiency? What vitamins do we lack? Why their natural sources are better than supplements and when it is worth consuming supplements.
Vitamins are needed to enable the cells of the body to function correctly: to participate in tissue production and energy production. Lack of vitamins can disrupt most of the body’s ongoing biochemical processes. According to what signs we can identify their deficiency and where we can find them without using supplements, we found the most information in the book “Living Eco (Logically)” (publishing house “Alma littera”).
By the way, not only vitamins but also minerals are essential to humans, but we will talk about them the next time.
1. Lack of Vitamin A
The lack of vitamin A causes vomiting, inflammation of the skin and mucous membranes, poor taste, skin becomes more sensitive, attacks the respiratory disease. Difficulties in stomach and liver function. Poor vision. Fatigue.
To determine the deficiency of Vitamin A. we suggest you try this simple test: go from light room to the dark room without adjusting it right away, if it takes 7-8 seconds for your eyes to adjust, you do not have enough of this vitamin. If you need even 10-20 seconds, the situation is really serious.
Sources: milk, butter, egg yolks, liver, green leafy vegetables, ripe yellow and red fruits and vegetables (carrots, pumpkins, tomatoes).
2. How to identify Vitamin B1 (thiamine) deficiency?
These following symptoms show the lack of thiamine: feeling tired; loss of appetite, mild depression leads to changes in moods and behavior, memory loss, dizziness, digestive disturbance, stomach upset, weight loss, muscle weakness, heart rate, chest pain, and throat.
Sources of thiamine: bell-seed grain, wholemeal bread, brown rice, beer yeast, liver, kidney, meat, milk, eggs, peas, beans, nuts. In grains, most of this vitamin is in herbs and shells.
3. Vitamin B2 (riboflavin) or vitamin G
Deficiency of riboflavin or vitamin G: thinning hair, sore vision, eyes soak up or gets dry, dry skin, dry lips, cracked/dry lips, lack of strength, apathy.
Sources of riboflavin: milk, liver, meat, beer yeast, grains, sprouted wheat, beans.
4. How to identify vitamin B3 deficiency? (nicotinic acid, or niacin) or vitamin PP
Lack of niacin: the nervous system is impaired, skin inflammations, muscle aches, loss of appetite, bowel movements, sleep, and memory can occur.
Sources niacin: liver, lean meat, poultry, fish, nuts, leguminous vegetables, rough bread, potatoes, cauliflower, and Brussels sprouts.
5. Vitamin B5 (pantothenic acid)
Due to its lack following symptoms occur nervousness, joint pain, slack, and early hair loss, congested stomach ache, lack of appetite, and blood clotting problems.
Sources of pantothenic acid: avocados, broccoli, liver, yeast, nuts, peas.
6. Vitamin B6 (pyridoxine)
The scarcity of pyridoxine: A person gets tired quickly, includes depressive mood, hair thinning, blood circulation disturbances, central nervous system activity, coordination, emotional trauma, feeling of “misty feet” appears.
There is one simple test for deficiency of vitamin B6 – bend your fingers so that you can reach the palms of your hands (do not bend the palms of your hands). If you are not able to touch them, then you’re short of this vitamin.
Sources of pyridoxine: buckwheat, peas, beans, beans, turnips, liver, meat, fish, bananas, potatoes, cereal products.
7. Vitamin B7 (biotin) or vitamin H
The deficiency of vitamin H can be one of the causes of psoriasis, nervous disorders or muscle pain.
Sources of biotin: bananas, legumes and other vegetables, meat.
8. Vitamin B12
Without vitamin B12, severe anemia begins. Finnish researchers have recently published research data that says vitamin B12 helps treat depression and mood disorders. This vitamin also enhances the effect of antidepressants.
Sources of B12: only products of animal origin – milk, fish, liver.
9. How to identify vitamin C lack?
Lackness of it: bleeding gums, slow healing of wounds and cuts, weakened human resistance to diseases, stresses; more frequent colds and various infectious diseases; reduced efficiency, poor sleep quality, mood swings, weakness.
Sources: various greens, actinides, thistle and citrus fruits, raspberry berries, black currants.
10. Vitamin D
Not enough of vitamin D: poor bone healing could cause rickets. Muscle aches, lack of energy, fatigue, drowsiness, immune deficiency, a tendency to depression and changes in drainage, loss of resistance to diseases.
Sources: oily fish, milk, liver, eggs, cod liver oil and some grains. Most vitamin D comes from sunlight when exposed to skin.
11. How to identify a deficiency of vitamin E?
Lack of Vitamin E: muscle weakness, impaired blood circulation, weight loss, suffer from high or low blood pressure, migraine. There is an increased risk of developing oncological diseases, sexual dysfunction.
Sources: cereals, their sprouts, vegetable oil, lettuce, carrots, Brussels sprouts.
12. Vitamin F
Lack of vitamin F: the skin becomes dry, it reduces elasticity and firmness, faster skin aging process.
Sources: vegetable oil, sunflower, cabbage, beef, liver, watermelon, whole grains.
13. Vitamin K
If it’s missing, poor blood clotting, bleeding gums. Due to decreased blood coagulation, bruising in the skin, nosebleeds, and similar symptoms occur.
Sources: Lucerne, spinach, tomatoes, rocket berries, cabbage, lettuce leaves. Part of vitamin K produces intestinal bacteria.
14. Vitamin M (folic acid, folate) or vitamin B9
Its deficiency can cause diarrhea, inflammation of the mouth, esophagus, stomach, and intestines — less hemoglobin found in the blood. Nourished hair, scalded nails, and cracked peeled skin.
Sources of folic acid: green peas (parsley, spinach, lettuce, etc.), mushrooms, liver, kidneys, nuts, eggs, milk, beer yeast.
Usually visible signs occur when vitamin deficiency is already really high.