You are having a deficit.

 What is happening if in your organism stopping entering vitamins? Yes, this is a not good. Till a grey hairs, teeth loosing, nervousness attacks, this is true bad.And preventing spring avitaminosis,you needeing preparing vitamins in organism is right away.

Vitamin A retinol.

Deficit signs are bad vision on the dark, for habit for eye need are 6 sec,when you are leaving dark room in light, tearing, light fear, early grey hairs, dryness for mucuc membranes breath ways.And you need add in menun 2 glasses tomato juice/day with a restoring daily norm bitamin, and also eat producrs with yellow-red colour, carrot, tomatos,pepper, liver as of beef, fish, pork, yolk, fat fish, creams.

B groups vitamins.' Deficit signs are bad remembering information, headaches often , insomnia, heart rhytm bad, dyspnoe in physical loading, cracked corners lips, acnes on wings nose, alopecia high, irritability, nervousness, dizziness and numbness in extremities.

And add in meal buckwheat porridge with salad of beef, garlic, walnuts, are restoring vitamins in organism, and not forget about a millet and rye bread, eggs, pork, white meat bird, liver beef, seeds pumpkin, dates, prunes.

Vitamin C ascorbic acid.

And deficit signs are often cold, bleeding gums in cleaning, any wound healing bad, weakness, irritability, sleepiness. And add in meal sauerkraut eating on an everyday, you can avoid deficit vitamin C, and champion snack are sweet red pepper, cauliflower, kiwi, citric, hibiscus, cranberry, hippophae, black currant.

Vitamin D cholecalciferol .

Deficit signs are high tiredness, weakness muscle, cramps extremities, changes in bones, fragility high, teeth are bad, and fractures of extremities healing bad.

Add in meal of one tea.sp. fish fat/day , and teeth lost you can on a adult, or use of capsules, add sardine, herring, beef liver, liver cod, butter oil, milk products, and more walk on fresh air.

Vitamin E tocopherol.

 And deficit signs are weak muscles, joints inflammations, skin rashes.

Eat are salads of unraffinate vegetable oil/sunflower, oil, corn, rational select for your benefit a health, yolks, broccoli, Brussels cabbage, sunflower seeds, millet sprouts.

Biotin.

Causes dandruff, dry hairs, and till alopecia. And you need for preventing early alopecia is egg  for 5 times/week, is enough for soft hairs,silk, and good growing. And tomatoes, liver, milk, walnuts, fruits,  non-grinding rice are restoring biotin stock.

PP .

Nicotine acid.

And deficit signs of peeling skin, tastes are changes, as favourite meat remembering,like rubber piece, in mouth of often burn and dry, like after yesterday, pale lips.

And in meal changes millet and rye bread on bran or of hard flour grind, and thus with a failure a PP and bowel problem you can say bye, bye . Do not forget to add to bread rice,  lean meat, fresh fish, bean, mushrooms.