Here are some symptoms that enable you to know which of the vitamins you are deficient in, and when you know what vitamin you are missing, you will have a set of food, fruits and vegetables that can replace these deficiencies with the appropriate vitamin ... All you have to do is apply it!!!


Weak hair and nails
The occurrence of fragility in the hair and nails is one of the symptoms associated with a deficiency of vitamin B7, also known as biotin, which plays a critical role in many body functions, in addition to its important role in promoting the health of hair and nails. Infection with its deficiency may show many symptoms in addition to weak hair and nails, such as: feeling tired, suffering from muscle pain, and a tingling sensation in the hands and feet. It should be noted that the most vulnerable groups to biotin deficiency are: Pregnant women. Heavy smokers or alcohol drinkers. People with digestive disorders such as Crohn's disease. People who take antibiotics for long periods of time.



Meat consumption:
(Foods rich in vitamins)

Beef and lamb are good sources of many vitamins such as: Vitamin B2, B3, B5, B6 and B9.



table of contents:


Weak hair and nails
Restless leg syndrome
hair loss


fish consumption
Consumption of dark leafy vegetables
Egg consumption




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