Experts say that through the diet we need to get all the important ingredients for the normal functioning of the body, but the theory is one, and the practice is different, because we often eat unbalanced, giving preference to white pastry and sweets, and not to fruits and vegetables. But the organism will clearly and loudly emphasize that it does not like it. These are the warnings that you need more nutrients.
- Weak hair and nails
You may be missing biotin, which is found in grain cereals, eggs, dairy products, nuts, or protein-rich foods such as salmon and chicken. Skin defects, such as irritation, peeling, inflammation, may also indicate lack of biotin.
- Digestive complaints
If you are constrained by constipation or diarrhea and nausea, and you are certain that it is not a broken food or a stomach virus, then your body may need more niacin, or vitamin B3, which is important for detoxification. Vitamin B3 is found in meat, fish, eggs, nuts, green vegetables and whole grain cereals.
During pregnancy it is recommended to take more folic acid (vitamin B9) than usual, because it is extremely important for the proper development of the child. The best sources of folic acid are dark green leafy vegetables, such as spinach, cabbage family vegetables, i.e. broccoli and kale, but there are also good choices.
If the bruises are unusually easy on the skin, then you may lack vitamin C, which is, besides being a prominent protector of immunity, important for the firmness and elasticity of the blood vessels. It is mostly found in citrus and forest fruits – bar, kiwi, strawberries, papaya, pineapple.
- Bloody eyes
Shooting of the veins in the eyes may indicate a lack of vitamin B2 (riboflavin), which is indispensable for vision, growth and energy generation. It is mostly represented in dairy products, eggs, meat, fish, green leafy vegetables, whole grains and nuts.
- Truncation and stiffness
This is a sign that you may lack calcium, which is important for the functioning of the muscular and nervous system, blood pressure, and for the strength of bones and teeth. The best sources of calcium are dairy products, green leafy vegetables, nuts, oranges, oats and sardines.
- Cramps in the legs
This is one of the typical symptoms of a deficiency of magnesium that has as many as 300 functions in the body, including ensuring normal muscle function. Magnesium is found in green leafy vegetables, nuts, legumes, whole grains and fish.