5 signs that you are deficient in vitamins

When your body is trying to tell you something, for example, that are deficient in vitamins, you can go to some strange lengths. "With today's diet of processed foods, it is easy to become deficient in vitamins, either by not eating enough of the right or not adequately absorb food due to digestive problems," says Dr. Susan Blum, founder of Blum center for Health and author of the Recovery Plan immune system. "You can not get a disease, but you can end up with malfunctions, and that vitamins are cofactors for all biochemical reactions in the body. We need to function properly. "This operation can sometimes manifest deterioration in mysterious ways. Signs that are deficient in vitamins Here are five unusual warning signs that tell you that you are deficient in vitamin. The good news: Most can be corrected with diet, one more reason to make nutrition a priority. But if food cures do not work, be sure to check with your doctor. 1. Boqueras. Cracks in the corners of the mouth Deficiency: iron, zinc and B vitamins such as niacin (B3), riboflavin (B2), and B12. "It is common if you are vegetarian do not get enough iron, zinc and vitamin B12," says Blum. The same applies if you are skimping on essential proteins construction immunity because diets. The solution: Eat more salmon, tuna, eggs, oysters, clams, dried tomatoes, spinach, sesame paste, peanuts and legumes such as lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so these foods are combined with vegetables like broccoli, red pepper, cabbage and cauliflower. 2. red rash on the face (and sometimes elsewhere) and hair loss Deficiency: Zinc. When hair loss is directly related to the lack of zinc, usually other events happening simultaneously with hair loss and can serve as a clue to confirm that this is an eating disorder. For example, we can mention that the lack of zinc in the body produces hair loss, difficult healing wounds, bruises appear the slightest blow, the skin is dry, with frequent eruptions. Also Biotin deficiency (B7), known as hair vitamin. As your body stores fat-soluble vitamins (A, D, E, K), not more vitamins B stores that are soluble in water. People working muscles notes: Eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin that inhibits the body's ability to absorb biotin. The solution: Eat foods containing zinc as brewer's yeast, pumpkin seeds, nuts, whole grains, and unpasteurized milk. Kitchen also cooked eggs (cook off avidin), salmon, avocado, mushrooms, cauliflower, soybeans, nuts, raspberries and bananas. See also: 7 main sources of plant-based protein. 3. red bumps or acne-white red bumps or white guy like acne, usually on the cheeks, arms, thighs and buttocks Deficiency: Essential fatty acids and vitamins A and D. The solution: skimp on saturated fats and trans fats, - what you should be doing anyway-and increasing healthy fats. Focus on adding more salmon, nuts such as walnuts and almonds, and seeds like ground flaxseed, hemp and chia. For vitamin A, a good bunch of green leaves and colorful vegetables such as carrots, sweet potatoes, and red peppers. "This provides beta carotene, a precursor of vitamin A, your body will use to make vitamin A," Blum said. 4. Tingling, tingling and numbness in hands, feet or elsewhere Deficiency: B vitamins, such as folic acid (B9), B6 ​​and B12. "It is a problem directly related to the peripheral nerves and where they end up in the skin," says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormonal imbalances. Solution: Eat spinach, asparagus, beets, beans (pinto, black, beans), eggs, octopus, mussels, clams, oysters. 5. Muscle cramps muscle cramps as shooting pains in the feet, calves, arches of the feet, and backs of the legs. Deficiency: magnesium, calcium, and potassium. "If it's happening often is a clue that you need these," says Blum. And if you're training hard, you can lose more minerals and B vitamins (soluble in water) through excessive sweating. The solution: eat more bananas, almonds, hazelnuts, pumpkin, cherries, apples, grapefruit, broccoli, bok choy, and leafy greens such as kale, spinach and dandelion.
source:http://www.lavidalucida.com/