Experts say that with nutrition we should receive all important substances for the normal functioning of the body, but the theory is one, and the practice is another – we often eat unbalanced, with more sweet things and pastry, and fewer fruits and vegetables. However, the organism will find a way to deliver its “opinion” on such a diet. These are the warnings that the body has a shortage of nutrients:
1. Brittle hair and nails
You may lack biotin, found in cereals, eggs, dairy products, walnuts and other nuts, salmon and chicken. Skin problems, such as irritation, inflammation and peeling, indicate a lack of biotin.
2. Problems with digestion
If you suffer from constipation or diarrhea and nausea, and you are sure that it is not about broken foods or intestinal virology, your body may need more niacin, or vitamin B3, which is important in detoxification. The B3 is found in meat, fish, eggs, nuts, green vegetables and unwashed cereals.
3. Pregnancy
During pregnancy, more folic acid (vitamin B9) than normal is recommended because it is necessary for the proper development of the fetus. The best source of folic acid is dark green leafy vegetables such as spinach, cabbage, broccoli and legumes.
4. Bruises
If bruises appear on your skin unexpectedly and easily, you may be missing vitamin C, which, besides being known as a protector of immunity, is also important for the strength and elasticity of blood vessels. It is most found in citrus and grain fruits, spikes, strawberries, papaya, kiwi and pineapple.
5. Bloody eyes
Shooting of blood capillaries in the eyes may indicate a lack of vitamin B2 (riboflavin), which is indispensable for vision, development, and energy generation. It is mostly found in dairy products, eggs, meat, fish, green leafy vegetables, pickled cereals and nuts.
6. Goosebumps and stiffness
This is a sign that you may lack calcium, which is important for the work of the muscle and nervous system, the blood pressure and the strength of the bones and teeth. Best sources of calcium are dairy products, nuts, green leafy vegetables, oats, sardines, oranges.
7. Cramps in the legs
This is one of the typical symptoms of magnesium deficiency that has as many as 300 functions in the body, including one that allows normal muscle work. Magnesium is found in green leafy vegetables, nuts, legumes, peeled cereals and fish.
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