Signal 1: Dry, thin, brittle, and hair loss

Nutrients that may be lacking:Protein, energy, fatty acids, trace element zinc

Nutritional strategies: Ensure the intake of staple food and eat 3 taels of lean meat, 1 egg, and 250 ml of milk every day to supplement high-quality protein. At the same time, increase the intake of essential fatty acids, consume marine fish 2 to 3 times a week, and eat more oysters to increase the trace element zinc.

Signal 2: Reduced vision at night

Nutrient that may be lacking: Vitamin A

Nutritional strategies: Increase the intake of foods such as carrots and pork liver. Both provide vitamin A in plant and animal forms respectively, with the latter being absorbed more efficiently. It should be noted that vitamin A is fat-soluble, so cooking carrots in vegetable oil has a higher absorption rate.

Signal 3: Loss of taste

Nutrient that may be lacking:Zinc

Nutritional strategies: Appropriately increasing shellfish foods, such as oysters, scallops, etc., is an effective way to supplement the trace element zinc. In addition, daily use of 1 egg, 150 grams of red meat and 50 grams of beans is also necessary to supplement the trace element zinc.

Signal 4: Dry and cracked corners of the mouth

Nutrient that may be lacking: Riboflavin (vitamin B1) and niacin

Nutritional strategies: The content of riboflavin (vitamin B1) in different foods varies greatly. Animal liver, egg yolk, milk, etc. are rich in content. 100~150g of pork liver should be supplemented every week, and 250g of milk and 1 egg should be supplemented every day. Niacin mainly comes from animal foods, especially pork liver, chicken liver, etc.

Signal 5: Abnormality or loss of limb sensation, motor weakness

Nutrient that may be lacking:B vitamins

Nutritional strategies: Eat more whole grains, miscellaneous grains, whole wheat bread, animal liver, lean meat, beans, cereals, eggs, mushrooms, eels, milk and other foods.

Signal 6: Glossitis, tongue fissure, tongue edema

Nutrient that may be lacking:B vitamins

Nutritional Countermeasures: Long-term consumption of refined rice noodles and long-term vegetarian diets can easily lead to a lack of B vitamins. For this reason, the thickness of the staple food should be matched, and the meat and vegetables should be matched. Vegetarians should supplement a certain amount of vitamin B complex preparations every day.

Signal 7: Skin ecchymosis

Nutrient that may be lacking: Vitamin C

​Nutritional strategies: You should eat a large amount of fresh vegetables and fruits every day. It is best to consume about 500 grams of vegetables and 2 to 3 fruits. The cooking method of vegetables is a combination of hot stir-frying and cold dressing.

Signal 8: Bleeding gums

Nutrient that may be lacking: Vitamin C

Nutritional Countermeasures: Vitamin C is the most easily deficient vitamin, because its storage conditions are more stringent. Light, temperature, storage and cooking will all cause the destruction or loss of vitamin C. Therefore, make sure to consume enough fresh fruits and vegetables every day.

Signal 9: Dry and rough skin

Nutrition that may be lacking: Vitamin A

Nutritional strategies: Carrots, cod liver oil, pork liver, and spinach are rich in vitamin A. Eating these foods is good for your skin, but remember that vitamin A foods need to be combined with fat or minerals.

Signal 10: Muscle atrophy

Nutrition that may be lacking:Protein and energy

Nutritional strategies: Animal foods, such as various meats, fish, eggs, milk and dairy products.