Cracks on the lips
If you have cracks on the lips it means that your body lacks iron, zinc and B vitamins (B3, B2 and B12). This deficiency is common among vegetarians because they don’t get enough of these vitamins through their limited diet.
What to eat: You should include more Swiss chard, peanuts and legumes like lentils, then poultry meat, salmon, tuna, eggs, and shellfish. It’ll be easier for your body to absorb iron in combination with vitamin C, which can also help your body fight off infections as well. In addition to the above mentioned foods you should also eat veggies like broccoli, red peppers, kale and cauliflower.
Red rashes on the face (or elsewhere) and hair loss
These symptoms usually indicate vitamin B7 deficiency, also known as the hair vitamins. Fresh eggs are detrimental for this condition because they contain avidin (protein) which prevents the absorption of biotin.
What to eat: Eliminate fresh eggs and eat more cooked eggs (the digestion deactivates the avidin), salmon, avocado, mushrooms, cauliflower, soybeans, walnuts, raspberries and bananas.
Red or white skin changes similar to acne, usually on the face, arms, thighs and back
This means that you’re deficient in essential fatty acids and vitamins A and E.
What to eat: you need to consume less saturated fats, eliminate trans-fats entirely and consume more healthy fats. Try to eat more fatty fish like salmon and sardines, more nuts like walnuts and almonds, flax and hemp seeds as well. To increase your levels of vitamin A include more green veggies and carrots, sweet potatoes and red peppers.
Numbness and tingling on your hands, feet or anywhere on your body
These symptoms indicate vitamins B deficiency, like B6, B12 and B9 (folic acid). Deficiency in these vitamins is directly linked to the peripheral nerves and can be accompanied with depression, hormonal imbalance, anemia and fatigue.
What to eat: spinach, asparagus, beets, beans, eggs, shellfish, crabs and chicken are your best choice if you lack the abovementioned vitamins.
Muscle cramps, severe pain in the fingers, wrists, feet, legs and back
Magnesium, potassium and calcium deficiency is accompanied with these symptoms. If you’re exercising regularly or if you’re physically more active your body loses more minerals because you’re sweating profoundly.
What to eat: For this deficiency you should try to consume more almonds, hazelnuts, bananas cherries, apples, grapefruits and similar fruits. You should also eat more veggies with dark leaves like broccoli, kale and spinach. Dandelion leaves are also good for this condition.