The major categories of nutrients needed by the human body include: sugars, lipids, proteins, vitamins, trace elements, etc. When the human body is deficient in vitamins and trace elements, some warning signs or symptoms often appear. At this time, using food to supplement the lack of nutrients is a convenient, simple, safe, non-toxic, painless and effective method. 1. Self-assessment of which vitamins you are deficient in 1. Vitamin deficiency (vitamin food) A: Symptoms of deficiency: sunken lines on fingernails, skin itching, peeling, rough and dry hair, excessive tears in the eyes (eye food), blurred vision, night blindness, Dry eye inflammation, hair loss, memory loss, mental confusion, low libido, etc. Recommended foods: It is recommended to eat more foods rich in vitamin A, such as eels, flounder, shark, cod liver oil, animal liver, egg yolks, butter, margarine (oil food), cheese, citrus, dates, sweet potatoes, carrots, coriander, and pumpkin. , leeks, shepherd's purse, spinach, day lily, lettuce leaves, tomatoes, beans, etc. Among them, chicken liver contains the highest vitamin A. 2. Vitamin B1 deficiency: Symptoms of deficiency: beriberi, indigestion, poor complexion, allergy to sound, occasional pain in the calf, constipation (constipating food), anorexia, vomiting in severe cases, edema of limbs, etc. Recommended foods: It is recommended to eat more foods rich in vitamin B1, such as pork, animal liver and kidney, whole milk powder, millet, corn, beans, peanuts, nuts, pumpkin, loofah, bayberry, seaweed, etc., among which peanuts contain Vitamin Bl is the most abundant. 3. Vitamin B2 deficiency: Symptoms of deficiency: ulcers at the corners of the mouth, redness and swelling of the nasal cavity, insomnia, headache, mental fatigue, photophobia, corneal inflammation, oily skin, increased dandruff, burning sensation in the palms and soles of the feet, etc. Recommended foods: It is recommended to eat more foods rich in vitamin B2, such as animal liver and heart, chicken, eggs, milk, soybeans, black fungus, green vegetables, etc. Among animal livers, sheep liver ranks first among foods containing vitamin B2. . 4. Vitamin B3 deficiency: Symptoms of deficiency: tongue swelling and pain, bad breath. Recommended foods: It is recommended to eat more lean meat, beef liver and other foods rich in vitamin B3. 5. Vitamin B6 deficiency: Symptoms of deficiency: swollen lips and tongue, dry mucous membranes, muscle spasms, excessive nausea and vomiting in pregnant women (food for pregnant women). Recommended foods: It is recommended to eat more foods rich in vitamin B6 such as potatoes, pumpkins, and beer. 6. Vitamin B12 deficiency: Symptoms of deficiency: rough skin, yellowish hair, loss of appetite, vomiting, diarrhea, and often tingling in fingers and toes. Recommended foods: It is recommended to eat more fish, shrimp, poultry, eggs and various animal livers and other foods rich in vitamin B12. 7. Vitamin C deficiency: Symptoms of deficiency: bone and tooth porosis, difficult wound healing, gum bleeding, deep marks on the tongue, inability to adapt to environmental changes, susceptibility to colds, capillary rupture, and severe sepsis. Recommended foods: It is recommended to eat more foods rich in vitamin C, such as fresh dates, hawthorns, citrus, kiwi, persimmon, mango, cucumber, white radish, loofah, tomatoes, spinach, coriander, leeks, soybean sprouts, etc., among which fresh Jujube contains the highest vitamin C among fruits. 8. Vitamin D deficiency: Symptoms of deficiency: rickets, softening, and frequent sweating on the head. Recommended foods: It is recommended to eat more foods rich in vitamin D, such as fish and shrimp, egg yolks, dairy products, mushrooms, eggplants, etc. 9. Vitamin E deficiency: Symptoms of deficiency: muscle atrophy, dry scalp, split ends, easy sweating, low sexual function, and dysmenorrhea in women. Recommended foods: It is recommended to eat more foods rich in vitamin E, such as livestock meat, eggs, milk and their products, peanut oil, corn oil, sesame oil, etc. 10. Vitamin P deficiency: Symptoms of deficiency: capillary brittleness, rupture and bleeding, atherosclerosis. Recommended foods: It is recommended to eat more foods containing vitamin P, such as buckwheat, cowpeas, lentils, apricots, grapes (grape food), eggplant, celery, etc. 2. Self-assess which trace elements you are lacking 1. Calcium deficiency (calcium food): Symptoms of deficiency: unstable temperament, irritability, joint pain, numbness of limbs, cramps, etc. Recommended foods: It is recommended to eat more calcium-rich foods, such as shrimps, small shrimps, shellfish, oysters, canned fish with bones, milk chocolate, beans and their products, etc. Among them, small shrimps contain the most calcium. 2. Iron deficiency (iron food): Symptoms of deficiency: fatigue, itchy skin, easy to break nails.

Recommended foods: It is recommended to eat more foods rich in iron, such as donkey meat, animal liver, animal blood, animal muscle, beef and sheep kidneys, sheep tongue, soybeans, broad beans, white sorghum rice, yuba, Chinese cabbage, black fungus, etc. Among them, black fungus has the highest iron content, but the absorption and utilization rate of animal-based iron is greater than that of plant-based iron. 3. Zinc deficiency: Symptoms of deficiency: smell and taste disorders, hair loss, testicular atrophy, and sperm inactivity. Recommended foods: It is recommended to eat more foods rich in zinc, such as oysters, oyster meat, dried razor clams, scallops and other shellfish, beef, chicken, pork and other meats and their offal, full-fat evaporated milk powder, walnuts, apples (Apple food) and other foods with high zinc content, among which oysters have the highest zinc content. 4. Selenium deficiency: Symptoms of deficiency: Keshan disease (shown as myocardial coagulation necrosis, accompanied by obvious heart enlargement, cardiac insufficiency and arrhythmia) Recommended foods: It is recommended to eat more foods rich in selenium, such as oysters, sea cucumbers, and caviar. Sauce, clams and pork kidneys, etc. 5. Iodine deficiency: Symptoms of deficiency: goiter. Recommended food: It is recommended to eat more iodine-rich foods, such as kelp, sea cucumber, oysters, fish, seaweed and other seafood