Rough skin, acne and lack of vitamin AD

Although the human body does not need much vitamins, a lack of them can cause problems, especially as modern people's diet tends to be high in meat and low in vegetables, and processed foods such as fast food, biscuits, and cooked food are popular, which can easily lead to vitamin deficiency and cause various symptoms such as fatigue, dizziness, and shortness of breath. When the human body lacks vitamins, the body will also send out other "alarms". Readers are advised to pay attention.

1. Rough skin and acne.

Sometimes you may find red or white pimples on your face, arms, thighs and buttocks. This is your body's reminder that you may be lacking in essential fatty acids and vitamins AD. First of all, you need to check your lifestyle habits. Long-term lack of sunlight or staying in air-conditioned rooms and air-polluted places for a long time will make the problem worse.

Countermeasures: Eat more saltwater fish such as sardines and tuna that are rich in unsaturated fatty acids, nuts such as walnuts and almonds, seeds such as flax seeds, and eggs and dairy products that are rich in vitamin D; and vegetables such as carrots and sweet potatoes that are rich in β-carotene (a precursor of vitamin A, converted into vitamin A in the body) that can help repair the skin.

2. Tingling in the body.

Sometimes you may feel numbness or tingling in your hands, feet and other parts of your body. This is your body's reminder that you may be lacking in folic acid (vitamin B9), vitamin B6, B12 and other B vitamins. A lack of B vitamins can cause peripheral nerve dysfunction, which will eventually manifest itself through numbness and pain in the skin, and can cause a series of complications such as anxiety, depression, anemia, fatigue, and hormone imbalance.

Countermeasures: Paying attention to supplementing B vitamins in your diet can alleviate or even eliminate the symptoms to a certain extent. The staple foods should be brown rice, millet, wheat germ, and whole grains; meat and eggs can be eggs, chicken, lamb, and fish; fruits can be more bananas; vegetables include cauliflower, red kidney beans, cabbage, asparagus, and green leafy vegetables.

3. Chapped lips.

If you have chapped lips and you drink a lot of water and the climate is not dry, it means that your body may be lacking in the trace elements iron, zinc, as well as niacin (vitamin B3), riboflavin (vitamin B2) and vitamin B12. Vegetarians and dieters are often prone to lack of the above nutrients due to a monotonous diet, making them more susceptible to chapped lips.

Countermeasures: You need to eat more poultry, fish, eggs, tomatoes, peanuts, lentils, etc., and eat more vegetables rich in vitamin C such as broccoli and cauliflower to help iron absorption. For vegetarians, they need to supplement relevant nutrients from dairy products such as eggs, milk, yogurt, cheese or ghee.

4. Muscle cramps.

If you often feel leg muscle cramps, this indicates that you may be lacking in minerals such as potassium, calcium, and magnesium. If you are also a sports enthusiast, high-intensity exercise will cause the body to lose more of these minerals through sweating, thus aggravating the symptoms.

Countermeasure: Potassium needs to be supplemented from citrus fruits, bananas, peanuts and beans. Get magnesium from nuts, soybeans, and dark green leafy vegetables. Get calcium from figs, carrots, raisins, brown rice, cashews, almonds, dairy products, etc.

5. Skin rash and hair loss.

If you have a scaly, erythematous rash on your face and you are losing abnormally much hair, it means that you may be deficient in vitamin B7, a water-soluble vitamin that is easily lost and needs to be obtained from the diet every day. If you have the habit of eating raw eggs, it will make matters worse because the protein in raw eggs will inhibit the body's absorption of vitamin B7.

Countermeasure: It is recommended to eat cooked eggs and eat more salmon, avocado, mushrooms, cauliflower, soybeans, nuts, bananas and other foods.