Are you suffering from muscle cramps? Do you have a bad breath? A constant feeling of fatigue? All these troubles can provoke a lack of vitamins in the body. Each of us from time to time begins to experience some or other minor, but rather unpleasant and annoying symptoms of malaise. At best, we simply do not pay much attention to this; at worst, we begin to panic, considering these symptoms as signs of some serious illness and not realizing that the malaise is caused by a lack of vitamins; both will be wrong. Worst of all, if we do not pay attention to the signs of vitamin deficiency, because the lack of certain vitamins can really provoke serious illnesses. 
Magic molecules
Vitamins are organiccompounds that are needed in small amounts to sustain life. These are small molecules (vitamin B12 is the largest, with a molecular weight of 1355), which play a huge role in preserving our health. Vitamins are involved in the regulation of metabolic processes, but they do not give energy and serve as building blocks. Most vitamins are not produced by our body, and people get them with food. Unbalanced diet and craze for diets and leads to a lack of vitamins. In general, the person needs the following vitamins (we are talking about the main of them):
- Vitamin A (retinol, fat-soluble). In the body comes in the form of beta-carotene, which we get with plant food, and enzymes in the stomach turn it into actually vitamin A.
- Vitamins of group B (soluble in water) are basic:
- Vitamin C (ascorbic acid, soluble in water)
- Vitamin D (calciferol, fat-soluble)
- Vitamin E (tocopherol, fat-soluble)
- Vitamin K (fat-soluble)
- Vitamin H (Biotin, water-soluble)
What causes a lack of vitamins (beriberi)
Did you know that the mysterious death of Mozartis probably due to a lack of vitamin D in the body of a great musician? It is this assumption that appeared on the pages of "Discovery News". Just imagine - if Mozart only more often broke away from the musical instrument and went out into the street, we could get an opportunity to enjoy the much greater musical heritage of this genius! So it or not, now no one will know; but in most cases, insufficient intake of vitamins can actually cause serious illness. Here, for example, what can lead to a lack of essential vitamins:
- Lack of vitamin A: "night blindness", dry skin, degeneration of mucous membranes;
- Lack of vitamin B1: damage to the nervous system, heart failure, muscle pain, swelling, in children - growth retardation;
- Lack of vitamin B3: pellagra, rash, photodermatitis, diarrhea:
- Lack of vitamin B6: diarrhea, anemia, irritability and depression, dermatitis;
- Lack of vitamin C: scurvy, anemia, heart failure, do not heal for a long time:
- Lack of vitamin D: rickets;
- Lack of vitamin E: a violation of fat absorption, anemia, muscle atrophy;
- Lack of vitamin K: bad blood coagulability (which can lead to internal bleeding).
It has already been proven that the lack of food vitamins andMinerals can increase the risk of oncological disease. And even the insufficiency of just one single vitamin can cause big trouble. We give only a few examples of this. 
Lack of vitamin C
Insufficient intake of vitamin C cancause various diseases, but one of the most terrible diseases has been and remains scurvy. Once upon a time this disease was one of the deterrent factors for the development of marine spaces, too often killing a large number of passengers and crew members during long voyages. Then, in fact, it was not possible to take with them perishable fruits and vegetables, with which you could replenish the supply of vitamin in the body. Suffered from scurvy and travelers, and soldiers who for a long time ate dry rations. This has become a serious problem since the beginning of the era of the Great Discoveries in the fifteenth century and continued to play a significant role before the outbreak of the First World War in the twentieth century. What other diseases can cause a vitamin C deficiency? It can lead to anemia, fragility of capillaries, delayed healing of wounds, the appearance of subcutaneous hematomas. Lack of this vitamin can also reduce resistance to all infections, cause disruption of the thyroid gland and lead to premature aging. And if the body lacks vitamin C, then if necessary to take medicines increases the possible toxic effect of the drug. Oncological diseases significantly increase the body's need for vitamin C. Cancer patients, especially children who get leukemia, show signs of bleeding gums, bruises and bruises, hemorrhages characteristic of a deficiency of this vitamin. Increased intake of vitamin C prevents the growth of cancer cells, and in some cases even leads to its regression. The lack of vitamin C can cause the fragility of blood vessels, and this can lead to the fact that even with light injuries, there is a strong bleeding. Even with a slight vitamin C deficiency, patients who have suffered various kidney diseases develop blood in the urine. For a person suffering from jade, daily use of large doses of vitamin C can sometimes quickly stop the appearance of "bloody" urine. The best sources of vitamin C: citrus, kiwi, tomatoes, potatoes, cauliflower, green leafy vegetables, Bulgarian pepper.
Vitamin D deficiency: symptoms and possible consequences
Of all the vitamins that ourthe body, vitamin D is one of the most important. A little later we will give the symptoms by which it can be determined that the body needs an additional intake of this vitamin. These symptoms are widely known all over the world, and if you do not treat vitamin D deficiency at an early stage, it can be very harmful to your body and cause serious illness. About the "vitamin of the sun" Vitamin D is widely known as the "sunny vitamin". The reason was that this vitamin is formed in the body as a result of direct exposure to sunlight. The main function of vitamin D is to regulate the absorption of phosphorus and calcium, their content in the blood, and the entry of these elements into the teeth and bone tissue. Insufficiency of the vitamin can cause disruption of cell growth of various organs, leads to softening of bone tissue and skeletal deformities, and in children causes rickets. Modern scientists have suggested that chronic vitamin D deficiency can cause cancer. Common symptoms of vitamin D deficiency: There are a number of symptoms that you should pay attention to. If you notice any of these symptoms, you need to see a doctor immediately:
- Skin pigmentation: if pigmented spots persist on the skin, it is most likely caused by an acute shortage of vitamin D;
- Inflammatory bowel disease;
- Obesity;
- Weak bones, a tendency to injury: the main symptom of vitamin D deficiency;
- Other symptoms: low blood calcium, high blood pressure, depression, chronic fatigue, permanent pain in the bones, muscles or joints.
What other diseases can cause a deficitvitamin D? This is a higher risk of cardiovascular disease (or heart attack risk), breathing problems (eg, asthma), especially in children, an increased risk of cancer (especially breast, ovarian and colon cancer), multiple sclerosis and psoriasis. Since the lack of "solar vitamin" also affects the immune system, there is also the risk of suffering from diseases such as colds or flu. What causes vitamin D deficiency? There are many reasons that can cause a deficiency of this vitamin. Here are just some of the reasons:
- Minimum stay in the sun;
- Use too much sunscreen;
- Congenital dark skin tone;
- Insufficient vitamin D content in foods;
- Inability of the gastrointestinal tract to metabolize vitamin D;
- Failure in conversion in the kidneys of vitamin D into its active form;
- Age and hereditary propensity to vitamin deficiency.
It is very important to consult a doctor in time todetermine the causes of vitamin D deficiency in the body and eliminate its deficiency as soon as possible. Sources of vitamin D: sunlight (exposure to sunlight on the skin leads to the fact that our body produces vitamin D on its own), milk and dairy products, sardines, salmon, herring, tuna, fish oil.
Other Vitamins: Deficiency Symptoms and How to Eliminate It
- Vitamin A
Signs of deficiency: deterioration of vision in the dark. Sources of vitamin: liver, fish oil, egg yolks, green leafy vegetables, dairy products, fruit of yellow and orange.
- Vitamin B1
Signs of a deficit: tingling in the fingers and toes, difficulty in maintaining balance, confusion, exhaustion, loss of appetite, reduced ability to concentrate, diseases of the nervous system. Sources of vitamin: yeast, liver, egg yolk, porridge, meat, nuts, wheat germ.
- Vitamin B2
Signs of a deficit: itching and irritation of the eyes, inflammation of the mucous membranes (throat, mouth or nose), cracked corners of the lips. Sources of vitamin: milk, liver, yeast, cheese, fish, green leafy vegetables.
- Vitamin B6
Signs of deficiency: inflammatory skin diseases. Sources of vitamin: fish, bananas, chicken, pork, whole-grain products, legumes.
- Vitamin B12
Signs of a deficit: increased fatigue, tingling and numbness of the extremities, anemia, memory problems. The source of the vitamin: eggs, seafood (sea kale, squid, shrimp, etc.), poultry meat, liver, milk, cheese, soy, baker's yeast, spinach.
- Vitamin E
Signs of a deficit: muscle weakness and problems with fertility. The source of the vitamin: vegetable oil, nuts, soybeans, broccoli, spinach, Brussels sprouts, eggs, wholemeal products.
- Folic acid
Signs of a deficit: increased fatigue, depressive conditions, weakness, irritability, forgetfulness, inflammatory diseases of the gums. Sources of vitamin: carrots, eggs, baker's yeast, liver, melon, apricots, beans, pumpkin, avocado, rye, green leafy vegetables.
How to compensate for errors in nutrition
Of course, every person has their ownfood preferences. It may happen that you do not like some useful products or, on the contrary, are not fond of useful food. How, then, should we act so as not to damage our health?
- If you do not like fish, then more often eat egg yolk, mushrooms, drink milk and eat iodized salt so that there is no shortage of vitamin B and iodine.
- If you regularly drink alcoholic beverages,then eat more carrots, wholemeal and dairy products, liver, fish, poultry, broccoli and mushrooms to get enough vitamins A, B, B6, biotin, niacin, folic acid, pantothenic acid and magnesium.
- And if you drink lemonades and cola every day? Bread from wholemeal, pork and dairy products in this case will take care of that you get enough vitamins A, C, E, Bp B2 and B6.
- If you smoke, eat regularly carrots, fish, citrus, turkey, bananas and use vegetable oil so that there is no shortage of vitamins A, C, E, B, B, and B6.
- Constantly lose weight and eat very little? So that you do not have a deficiency of all the vitamins of group B and iron, you should eat daily foods from wholemeal and dairy products and, in addition, fish, poultry, liver, and portolac.
- If you take birth control pills, then in this case, the lack of vitamins B2, B6, E and folic acid can make up for chicken, salmon and groats.
Overdose of vitamins and possible consequences
In healthy people, the excess of vitamins taken inthe form of supplements, is usually excreted from the body. But sometimes taking too many vitamins can really be harmful to your health. For example, an overabundance of vitamin A can cause liver disease, bone damage, hair loss, double vision. An overdose of vitamin B6 can provoke problems with the nervous system, and too large doses of vitamin C can cause nausea and diarrhea. Some scientists claim that a dose of vitamin C in 1000-5000 mg per day can lead to DNA damage. That is why you should not prescribe yourself a vitamin supplement; it should be done only by a doctor. A balanced and varied diet will provide all the necessary substances and without additives. Just do not forget that for the normal functioning of the human body requires a balanced intake of all vitamins (and minerals) on a regular basis. A balanced and healthy diet will guarantee your full and long life. We advise you to read:
