When the body lacks some necessary vitamins, it may be obviously reflected in life behaviors. For example, when the mouth is broken and inflamed, it is because the body does not take enough vitamin B2; if it is often prone to lose temper and personality becomes irritable, it may be due to the lack of zinc. Understanding the relationship between body symptoms and vitamins can prevent many of the body's discomfort symptoms.
1. Broken mouth, keratoderma: lack of vitamin B2
The recommended daily intake of vitamin B2 is about 1.3 mg for men and 1.1 mg for women. When there are cracks or inflammatory holes around the mouth, it is due to the lack of vitamin B2 that can help repair tissue wounds.
Besides, it also plays an important role in skin and hair production and health. It cannot be stored in the body by itself, so it needs to be supplemented by food or nutritional supplements.
Source: drinking 250 ml milk a day can help supplement, plant foods such as mushrooms, fungus, peanuts, sesame, almonds, etc. are also rich in vitamin B2.
2. Tasteless food, reduced taste: lack of zinc
The daily recommended intake is about 5.5-9.5 mg for men and 4-7 mg for women. The lack of zinc in the human body will reduce immunity, loss of appetite, slow growth, hair loss, and taste function degradation.
Therefore, if you find that you often feel tasteless when eating, and you have symptoms such as slow wound healing, you should be careful, which may be a sign of a lack of zinc in the body.
Source: beef, mutton, and other red meats are rich in zinc. For example, if you eat an 8-ounce steak once a week, you can get enough zinc.
3. Stomach discomfort: vitamin A deficiency
It is recommended to take 0.7 mg vitamin A for men and 0.6 mg for women every day. Vitamin A is not only an important element to protect the window of the soul but also helps to form a protective film in the respiratory tract and gastrointestinal tract to prevent bacteria or harmful substances from directly attacking the body.
Therefore, vitamin A deficiency, in addition to bad eyes, will also affect the respiratory tract and gastrointestinal tract.
Source: eating carrots every day or eating animal liver 1-2 times a week is also a way to supplement vitamin A.
4. Irritability, irritability: lack of iron
Iron deficiency not only anemia but also may make you emotional, easy to lose temper, a daily intake of 8.7 mg of iron for men, 14.8 mg for women is enough.
Iron is an important element to help the body to produce red blood cells. For women who have to experience blood loss every month, iron is more important. Otherwise, they are prone to mental distress, depression, and other symptoms.
Source: red meat, eggs, nuts, dark green vegetables are rich in iron, and remember to add vitamin C to promote the absorption and utilization of iron.
5. Swollen ankle: lack of potassium
Potassium is an important element in regulating the acid-base balance of blood and body fluid, maintaining the water balance and osmotic pressure stability in the body.
Long term potassium deficiency can lead to arrhythmia and abnormal nerve conduction symptoms. For example, after a lot of exercises, due to excessive water loss, potassium ion loss is easy to cramp. For a long time, the body will become swollen, especially at the ankle.
Source: after exercise, eating bananas to supplement a high amount of potassium can prevent cramps, and eating vegetables and fruits every day can also supplement enough potassium.
6. General pain: vitamin D deficiency
People with insufficient sun exposure or vitamin D deficiency are likely to cause chronic pain. Besides, vitamin D is a nutrient that the human body cannot synthesize by itself, so a supplement is more important. Vitamin D is also an important material to promote bone growth and tooth health.
Source: eat 2 oily fish, such as salmon, sardine, etc., plus adequate sun exposure to ensure adequate vitamin D intake.
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