Our body needs vitamins and minerals in order to perform its daily functions properly. The best way for this is consuming a healthy diet in order to get the sufficient amounts of the nutrients.

These signs indicate vitamin deficiency:
-Cracked lips – this denotes vitamin B (B3, B2, and B12), iron, and zinc deficiency. This appears usually among vegetarians as they do not consume enough of these nutrients. The best way to acquire them is through consumption of Swiss chard, peanuts, salmon, shellfish, eggs, tuna, poultry meat, and lentils. The absorption of iron can be improved with the help of vitamin C and it can be found in red peppers, kale, broccoli, and cauliflower. Vitamin C helps in strengthening the immune system.
-Red rash on the face and hair loss – this may denote deficiency of vitamin B7. You should eat more cooked eggs, cauliflower, soybeans, walnuts, raspberries, bananas, salmon, avocado, and mushrooms.
-Red or white skin changes – hey are much like acne and appear on the face, back, thighs, and the arms. This denotes lack of vitamin E, A, and fatty acids. You should keep away from trans-fats (margarine) and saturated foods, and consume healthy fat. You can get vitamin A through carrots, red peppers, sweet potatoes, and green vegetables, while vitamin D can be acquired by being exposed to sun for 10 minutes a day.
-Tingling and numbness in the arms, feet, and the body – this denotes vitamin B (B9, B6, and B12) deficiency that is related to peripheral nerves. Other symptoms may appear like fatigue, hormonal imbalance, depression, and anemia. You should eat eggs, beans, asparagus, spinach, beets, shellfish, and chicken.
-Muscle cramps, pain in the fingers, legs, wrists, and back – you are lacking magnesium, calcium, and potassium. These people who are liable to such a condition sweat excessively. They need to consume broccoli, hazelnuts, grapefruit, almonds, cherries, apples, bananas, dandelion, spinach, and kale.