Vitamins and where to get them if you got a deficit.

Although modern eating habits loaded with calories, but denying the body essential nutrients. See what the lack of vitamins is associated with several problems ...

Dry skin and vision problemsWhat you are missing: Vitamin AA marginal vitamin A deficiency will increase susceptibility to respiratory infections and skin diseases.Where to find it: In milk, egg yolk, butter, liver, vegetables and fruits with bright yellow / orange color (eg carrots, sweet potatoes, melons) and in margarines and fruit juices.

MalaiseWhat you are missing: Vitamin CHelps synthesis of hormones that regulate mood. Even symptoms such as bleeding of the gums, tooth loss, as well as the exhaustion, weakness, irritability and lack of muscle pain states. A prolonged marginal vitamin C deficiency may not result in clinical symptoms, but may predispose to heart disease and a possible weakening of the immune system.Where to find it: In the fruits (especially citrus fruits, kiwi, strawberry, papaya, mango, watermelon), vegetables (eg broccoli, red pepper, cauliflower) in beef liver, oysters, etc.
 
Muscle spasms, insomnia, nervousness
What you are missing: Calcium and vitamin D.Where to find: oily fish (tuna, salmon, sardines, mackerel, trout, herring, sea bass, sea bream, mackerel) in breakfast cereals, in margarine and fruit juice.

Thrush in the mouth, burning lips and pains in the languageWhat you are missing: Riboflavin (B2).Frequent and dermatitis below or beside the nose. The eyes can also be hired and presented a burning sensation, itching and fatigue presence in them.Where to find it: Yeast, liver, fortified cereals, eggs, milk, chicken.

Do you experience fatigue, depression or have memory loss?What you are missing: Niacin.
Is one of the most stable vitamins B and not affected by sunlight, wind or the alkaline environment. The only significant loss observed with niacin cooking.Where to find it: Rice, brown rice, tuna, chicken, broccoli.

Make strict diets? Maybe deficient vitamin E.Deficiency does not short any particular disease, but chronic lack of thought to contribute to cancer and heart disease.You will find: olive oil, nuts, margarines, peanut butter, asparagus, avocado, eggs, seafood and green leafy vegetables, crackers, fruit juices and breakfast cereals. The absorption is best when combined with the consumption of fats and oils.