Vitamin A deficiency: dented nails, itchy skin, peeling, rough and dry hair, tears in eyes, blurred vision, night blindness, dry eye, hair loss, memory loss, mental disorder, low sexual desire, etc. Therefore, we should eat more foods rich in vitamin A, such as eel, flounder, shark, cod liver oil, chicken, sheep, cattle, pig liver, egg yolk, butter, margarine, cheese, citrus, jujube, sweet potato, carrot, coriander, leek, shepherd's purse, spinach, day lily, lettuce leaves, tomatoes and beans.
Iron deficiency vitamin B 1: athlete's foot, indigestion, bad complexion, allergic to sound, occasional calf pain, constipation, anorexia, vomiting in severe cases, edema of limbs, etc. Therefore, we should pay attention to eating foods containing more vitamin B 1, such as pork, animal liver and kidney, whole milk powder, millet, corn, beans, peanuts, nuts, pumpkins, loofah, bayberry and laver, among which peanuts contain the most vitamin B 1.
Vitamin B2 deficiency: oral ulcer, nasal cavity swelling, insomnia, headache, mental fatigue, eyes afraid of light, corneal inflammation, oily skin, increased dandruff, burning sensation in palms and soles, etc. Therefore, we should eat more foods with high vitamin B2, such as animal liver and heart, chicken, eggs, milk, soybeans, black fungus, vegetables and so on. The content of vitamin B2 in sheep liver ranks first in food.
Vitamin B3 deficiency: tongue swelling and pain, bad breath. So eat more lean meat, beef liver and other foods. Vitamin B6 deficiency: swelling and pain of lips and tongue, dry mucous membrane, muscle spasm, excessive nausea and vomiting of pregnant women. Eat more potatoes, pumpkins, beer and other foods.
Lack of vitamin B 12: rough skin, thin yellow hair, loss of appetite, vomiting, diarrhea, tingling in fingers and toes. Eat more fish, shrimp, poultry, eggs and various animal livers.
Vitamin C deficiency: osteoporosis of bone and dentin, difficulty in wound healing, bleeding gums, deep tongue coating, inability to adapt to environmental changes, susceptibility to colds, microvascular rupture and severe sepsis. Pay attention to eat more foods rich in vitamin C, such as fresh dates, hawthorn, oranges, kiwis, persimmons, mangoes, cucumbers, white radishes, loofah, tomatoes, spinach, coriander, leeks and soybean sprouts, among which fresh dates have the highest vitamin C content.
Lack of vitamin D: rickets, rickets, and frequent sweating in the head. Foods that should be eaten more are fish and shrimp, egg yolk, dairy products, mushrooms, eggplant and so on. Vitamin E deficiency: muscle atrophy, dry scalp, split hair, easy sweating, sexual dysfunction, female dysmenorrhea. Eat more meat, eggs, milk and its products, peanut oil, corn oil, sesame oil and other foods.
Lack of vitamin P: capillary fragility and bleeding, atherosclerosis. Eat more buckwheat, cowpea, lentils, apricots, grapes, eggplant, celery and other foods.
Calcium deficiency: unstable temperament, easy to get angry, joint pain, numbness of limbs, cramps and so on. Eat more shrimp, small shrimp skin, shellfish, oysters, canned fish with bones, milk chocolate, beans and their products. Among them, shrimp skin has the highest calcium content.
Iron deficiency: fatigue, itchy skin and easily broken nails. Pay attention to eat more foods containing iron, such as donkey meat, pig liver, pig blood, kidney of cattle and sheep, sheep tongue, soybean, broad bean, white sorghum rice, yuba, Chinese cabbage, black fungus, etc., among which black fungus has the highest iron content.
Zinc deficiency: olfactory and gustatory disorders, alopecia, testicular atrophy, sperm inactivity. You should eat more foods with high zinc content, such as oysters, beef, chicken, pork, whole milk powder, walnuts and apples. Oysters have the highest zinc content.
Iodine deficiency: goiter. Eat more iodine-rich foods such as kelp, sea cucumber, oyster, fish and laver.