Six physical symptoms indicate what nutrients you are lacking

Signal 1: Dry, thin, brittle hair, and hair loss

Possible nutritional deficiencies: protein, energy, fatty acids, and trace element zinc.

Nutritional countermeasures: Ensure daily intake of staple foods. Ensure 150 grams of meat, 1 egg and 250 ml of milk every day to supplement high-quality protein and increase the intake of essential fatty acids.

Eat marine fish 2 to 3 times a week and more oysters to supplement the trace element zinc.

Signal 2: Reduced night vision

Possible nutritional deficiencies: Vitamin A.

Nutritional countermeasures: Increase the intake of foods such as carrots and pork liver. Both provide vitamin A in plant and animal forms respectively, with the latter being more efficiently absorbed. It should be noted that vitamin A is a vitamin that dissolves in oil but not in water. Therefore, the absorption rate of vitamin A is higher when carrots are cooked with vegetable oil than when they are eaten raw. Vitamin A in food comes from two parts: one part is retinol provided directly from animal food, such as animal liver, egg yolk, cream, other animal offal, etc.; the other part comes from yellow-green vegetables and fruits rich in carotene, such as carrots, rapeseed, peppers, tomatoes and oranges.

Signal 3: Glossitis, fissure tongue, tongue edema

Possible nutritional deficiencies: B vitamins.

Nutritional countermeasures: Long-term consumption of refined rice and noodles and long-term vegetarian diet can easily lead to a deficiency of B vitamins. To this end, the staple food should be a combination of coarse and fine, and meat and vegetables. If you are a vegetarian, you should supplement a certain amount of B complex vitamin preparations every day.

Signal 4: Dry corners of mouth

Possible nutritional deficiencies: Riboflavin and niacin.

Nutritional Countermeasures: The content of riboflavin (vitamin B2) varies greatly in different foods. Animal liver, egg yolk, milk, etc. are rich in it. To this end, pork liver (150 grams) should be supplemented once a week, and 250 ml of milk and 1 egg should be supplemented daily.

Signal 5: Bleeding gums

Possible nutritional deficiencies: Vitamin C.

Nutritional countermeasures: You should eat plenty of fresh vegetables and fruits every day. It is best to consume about 500 grams of vegetables and 2 to 3 fruits. Among them, it is better to cook vegetables by stir-frying or cold mixing. Vitamin C mainly comes from fresh vegetables and fruits, such as peppers, spinach, tomatoes, tangerines, oranges, sour dates, etc.; only liver and kidneys of animal foods contain a small amount of vitamin C.

Sign 6: Loss of taste

Possible nutritional deficiencies: Zinc.

Nutritional countermeasures: Increasing the intake of shellfish, such as oysters, scallops, etc., is an effective way to supplement the trace element zinc. In addition, ensuring 1 egg, 150 grams of red meat and 50 grams of beans every day is also necessary to supplement the trace element zinc.