These symptoms will indicate you which foods should use more often.
1. VITAMIN A
You are missing it if:
– on the skin often pimples;
– significantly decreased appetite;
– at times it seems that you have become worse;
you often catch cold;
– you have started to form calluses.
WHO is to BLAME: Too little fat-containing foods in your menu. The fact that vitamin a is poorly absorbed by itself, essential fats, both vegetable and animal.
WHAT to DO: Include in the diet of yellow-orange fruits and vegetables, Jack mackerel, mackerel or other fatty fish, butter, milk.
CHAMPIONS VITAMIN A: carrots, parsley, spinach.
The DAILY REQUIREMENT is 1000 mg.
2. B VITAMINS
You are missing them if:
– suffer from insomnia;
– hair is dull;
– there was an unpleasant smell from a mouth;
– often feel dizzy and headache;
– dandruff;
– in the corners of his mouth came “zaedy”;
– you are depressed;
– plagued by constipation.
WHO is to BLAME: the Lack of fiber and, as a consequence, a violation of intestinal peristalsis. It absorbed vitamin, therefore, any failure in the functioning of the digestive system causing a deficiency of this vitamin in the body. In addition, the b vitamins are responsible for the condition of the hair and nails, which, in turn, first signal of shortage.
WHAT to DO: to Include in the diet of more cereals, bread from wheat flour, vegetables and nuts. Vitamin B12 is found in beef, pork, milk. A lot of vitamin B3 in meat, poultry, marine fish, legumes, wheat germ.
The Champions of the CONTENT of b-VITAMINS: brewer’s yeast, sprouted wheat, bran, liver.
DAILY REQUIREMENT:
B1 1.5 mg; B2 1.3 mg; B5 – 4-7 mg; B6 – 1.6 mg; vitamin B12 2 mg.
3. VITAMIN C
You are missing it if:
– get tired fast;
even small scratches to heal for a very long time;
– you fat, even though diet has not changed;
– you smoke;
– the skin is often bruised.
WHO is to BLAME: bad habits and lack of sleep. Those who smoke, vitamin C is required more, as the nicotine very quickly removes it from the body and prevents absorption. No less pernicious for vitamin C, alcohol. WHAT to DO: unfortunately, there are more citrus not always the answer, possible allergic reaction. But it will help kiwi, broccoli, spinach, syrup or infusion of rose hips.
CHAMPIONS of VITAMIN C: strawberries, black currants, sorrel.
The DAILY REQUIREMENT of 60 mg.
4. VITAMIN D
You are missing it if:
– you become irritable;
– you spoil the teeth;
– sometimes aching joints.
WHO is to BLAME: the absence of the sun, because naturally vitamin D is produced only under its rays. The deficiency of this vitamin interferes with the absorption of calcium, which is reflected in the condition of the teeth and bones.
WHAT to DO: take a walk, eat the yolks, liver and seafood. But it is better to take vitamin tablets, it is easier to control the daily intake. Overdose is dangerous!
CHAMPION sources of VITAMIN D: caviar.
DAILY REQUIREMENT: 2.5 ág.
5. VITAMIN K
You don’t have to if:
– for cuts the blood for a long time does not stop;
– the symptoms of diabetes.
WHO is to BLAME: vitamin K Deficiency may develop due to improper functioning of the gastro-intestinal tract and diseases that prevent the formation and excretion of bile. Also to blame carbonated drinks, alcohol and some antibiotics, hypnotics and sedatives.
WHAT to DO: Give up soda, to Supplement diet with spinach, watercress and Brussels sprouts. It is also worth considering that in olive oil, some fruits (bananas, avocado, kiwi), bran, and grains with this vitamin is also present.
CHAMPIONS VITAMIN K: cabbage and cauliflower, lettuce.
DAILY REQUIREMENT: 60-140 mcg.
6. VITAMIN U
You don’t have to if:
– there was an allergic reaction to the usual products;
often there is pain in the stomach;
– after eating suffer heartburn.
WHO is to BLAME: a Lack of plant food – because our body cannot synthesize this vitamin, we can get it only from the outside. In fact it is not a vitamin, but a vitamin-like substance; it helps to prevent stomach ulcers and duodenal ulcers, has a soothing and healing action. And stimulates the production of antihistamines and reduces symptoms of hay fever, asthma, food allergies.
WHAT to DO: Eat sweet peppers, onions, bananas. Don’t forget the fresh tomatoes, parsley, celery, turnip and cabbage.
CHAMPIONS FOR VITAMIN U: asparagus, beet and celery.
DAILY REQUIREMENT: 100-300 mg.
