On the basis of your affection, your skin condition and health problems, you can determine yourself what minerals and vitamins lack your body.
Vitamin A
Symptoms of vitamin A deficiency:
- rough, dry, irritated, acne-prone, enlarged pores
- non-elastic skin, wrinkles, premature aging
- skin heals and scars over slow
- functional irregularities of sebaceous glands
- dandruff
- brittle nails
- poor eye-sight (particularly at night)
- inflamed and irritated eyes
Food containing vitamin A:
- dark green and orange vegetables
- corn
- soy
- lentil
- miso
- butter
- liver
- crabs
- eggs
- fish oil
- milk with usual fat percentage
Vitamin B1 (Thiamine)
Symptoms of vitamin B1 deficiency:
- poor digestion
- fatigue
- stress
- alcoholism
- premature aging
Food containing vitamin B1:
- integral grains
- green vegetables
- barm
- legumes and beans
Vitamin B2 (riboflavin)
Symptoms of vitamin B2 deficiency:
- wrinkles around mouth
- oily T zone (forehead, nose, under and above mouth)
- bloody and easily irritated eyes
- hair loss
- premature aging
Food containing vitamin B2:
- corn
- soy
- integral grains
- wheat
- shell-almonds
- legumes and beans
- yeast
- milk
- avocado
- nuts
- dark green vegetables
- yolk
- algas
- barm
Vitamin B3 (Niacin)
Symptoms of vitamin B3 deficiency:
- poor circulation
- slow fat and carbohydrates metabolism
- infections
- fatigue
- bad breath
- abnormal skin pigmentation
Food containing vitamin B3:
- grains
- barley
- wild rice
- black beans
- shell-almonds
- peanuts
- nuts
- sesame
- sea fruits
- dark green vegetables
- lean meat
- skim milk
- bran
Vitamin B5 (pantothenic acid)
Symptoms of vitamin B5 deficiency:
- skin problems caused by stress
- hair loss
- wrinkles
- allergies
- premature aging
Food containing vitamin B3:
- integral grains
- poultry
- corn
- bran
- broccoli
- salmon
- cold pressed vegetable oils
- yolk
- meat
Vitamin B6 (pyridoxine)
Symptoms of vitamin B6 deficiency:
- poor digestion
- hormonal disorder
- slow skin healing
- eczema
- water accumulation in body
- PMS
- dry or oily skin
- dandruff
- wrinkles around mouth
- weak hair
- premature aging
- stretch marks
Food containing vitamin B6:
- brown rice
- bran
- carrot
- peanuts
- fish
- meat
- barm
- banana
Vitamin B9 (folic acid)
Symptoms of vitamin B9 deficiency:
- anemia
- thin skin
- gray or brown skin
- paleness
- hangnails
- hair loss
- matt hair
Food containing vitamin B9:
- integral grains
- green vegetables
- yeast
- mushrooms
- shell fish
- milk
- salmon
- bran
- meat
- soy products
- naturally fermented picked vegetables
- yogurt
- algas
Vitamin B12
Symptoms of vitamin B12 deficiency:
- premature aging
- fatigue
- insomnia
- bad concentration and memory
- aggressiveness
Food containing vitamin B12:
- integral grains
- milk
- liver
- shell fish
- salmon
- naturally fermented picked vegetables
- miso
Biotin
Symptoms of biotin deficiency:
- grayish skin
- anemia
- depression
- poor fat metabolism
- dermatitis
- baldness
Food containing biotin:
- brown rice
- integral grains
- legumes
- cauliflower
- liver
- eggs
Choline
Symptoms of choline deficiency:
- accumulation of fats
- weak immunity
- nerveless
- premature hair graying
Food containing choline:
Inositol
Symptoms of inositol deficiency:
- eczema
- hair loss
- high cholesterol
- constipation
- excess fat
Food containing inositol:
- lecithin
- brown rice
- barley
- oat
- legume
- seeds
Vitamin C
Symptoms of vitamin C deficiency:
- bruises
- weak veins
- wrinkles
- premature aging
- cellulite
- weak hair root
Food containing vitamin C:
- asparagus
- cabbage
- mustard
- beans
- red and green pepper
- tomato
- oranges
- lemon
- melon
- mango
- papaya
- pine apple
Bioflavonoid
Symptoms of bioflavonoid deficiency:
- weak walls of blood capillaries
- thin veins
- problems with veins
- gum bleeding
- eczema
- bruises
Food containing bioflavonoid:
(same food as with vitamin C)
- asparagus
- cabbage
- mustard
- beans
- red and green pepper
- tomato
- oranges
- lemon
- melon
- mango
- papaya
- pine apple
Vitamin D
Symptoms of vitamin D deficiency:
- poor teeth, bones, hair and nails
Food containing bioflavonoid:
- fish oil
- linen oil
- fish
- integral grains
- dark green vegetables
- butter
- eggs
- salmon
- herrings
- sardines
- sun tanning
Vitamin E
Symptoms of vitamin E deficiency:
- premature aging
- weak sexual energy
- rough, dry and tired skin
- weak muscles
- loose skin
- vein problems
- scars
Food containing vitamin E:
- yeast
- integral grains
- dark green vegetables
- cold pressed vegetable oils
- butter
- liver
- eggs
- meat
Essential fatty acids
Symptoms of essential fatty acids deficiency:
- split hair ends and shine-less hair
- eczema
- dry skin
- nails problems
- dandruff
- allergies
Food containing essential fatty acids:
- yeast
- omega 3
- linen seeds
- lecithin
- cod-fish oil
Vitamin K
Symptoms of vitamin K deficiency:
- poor cell energy
- premature aging
Food containing vitamin K:
- yogurt
- milk
- eggs
- fish oil
Calcium
Symptoms of calcium deficiency:
- weak hair, bones, teeth and nails
- PMS
- Insomnia
Food containing calcium:
- sea fruits
- dark green vegetables
- sesame
- sunflower seeds
- milk
- cheese
- eggs
- dry fruit
- sardines
Copper
Symptoms of calcium deficiency:
- loss of hair color
- thin skin
Food containing copper:
- meat
- eggs
- poultry
- integral grains
- liver
- sea fruits
Iodine
Symptoms of iodine deficiency:
- problems with thyroid gland
- dry and wrinkled skin
Food containing iodine:
Iron
Symptoms of iron deficiency:
- paleness
- shine-less hair and nails
- weak vitality
- split hair
- irritated skin
Food containing iron:
- yolk
- leafy vegetables (lettuce, spinach)
- nettle tea
- parsley
- integral grains
- pumpkin seeds
Magnesium
Symptoms of magnesium deficiency:
- problems with skin caused by stress
- poor vitality
- weak muscles
- weak calcium and vitamin C metabolism
- tense muscles
- psoriasis
- irritability
Food containing magnesium
- sea fruits
- integral grains
- corn
- lentil
- dry fruit
- nuts
- leafy vegetables
- apples
- celery
- lemon
- figs
- grapefruit
Phosphor
Symptoms of phosphor deficiency:
- bone degeneration
- weak muscles
- fatigue
Food containing phosphor:
- integral grains
- legumes
- vegetables
- sunflower seeds
Potashium
Symptoms of potashium deficiency:
- muscle weakness
- poor digestion
- dry skin
- acne
- dermatitis
Food containing potashium:
- bananas
- sea fruits
- green pepper
- dry fruits
Selenium
Symptoms of selenium deficiency:
- premature aging
- loss of skin elasticity
- dandruff
Food containing selenium:
- integral grains
- legumes
- yolk
- tomato
- onion
- eggs
- tuna
- liver
Silicon
Symptoms of silicon deficiency:
- weakness
- brittle nails
- weak hair
Food containing silicon:
- horsetail herb (Equiseti herba)
Sulfur
Symptoms of sulfur deficiency:
- eczema
- brittle and shine-less hair
- brittle nails
Food containing sulfur:
- fish
- eggs
- cabbage
- apples
- legumes
- onion
Zinc
Symptoms of zinc deficiency:
- non-elastic skin
- stretch marks
- white spots on nails
- hair loss
- wrinkles
Food containing zinc:
- sunflower and pumpkin seeds
- sea fruits
- meat
- mushrooms
- yeast
- eggs
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