Vitamins are essential for the body's normal functioning and development; a shortage of them can disrupt most of the processes taking place in the body and cause serious health problems. Often our body itself sends us signals that it lacks one vitamin or another, but we don't always pay attention to them. AND clinic specialists advise how to recognise the signs that give away a vitamin deficiency.

If bruises appear on the body from any slight injury or knock, that's a sign the body lacks vitamins C and P. Most fruit, berries and vegetables contain vitamin C, which is especially plentiful in rose hips, cranberries, citrus fruit and sauerkraut. Vitamin P can often be found in the same places as vitamin C, especially in citrus fruit.

If problems with vision arise (it's hard to see in the dark, night blindness or eye itching appears), you should include foods rich in vitamins A and B2 in your diet. These vitamins are found in fish, liver, eggs, butter and other dairy products.

Thinning, breakage-prone hair shows a shortage of vitamins F and B, as well as iodine. In that case it's advisable to eat more seafood and dairy products and to season food with iodised salt. According to specialists, even the appearance of dandruff speaks of a lack of vitamins B12, B6 and F. These vitamins are found in vegetable oil, nuts, grains, brewer's yeast, pork, liver, tuna, broccoli, onions and tomatoes. In this case you may also be short of selenium, which you can get by eating dairy products and many types of meat. Among the symptoms warning of a vitamin shortage is also hair loss. In this case you should include foods containing vitamins B, C and H in your diet.

With a strong deficiency of vitamins A and B5, the risk of various diseases and infections increases. A shortage of vitamin H and B-group vitamins can cause insomnia, while a lack of vitamins C, K and P presents as frequent nosebleeds.

If you notice some negative changes in your condition or wellbeing that prevent you from functioning properly, and you feel tired and unwell, it's important to know which substances your body lacks and to replenish them. If the vitamin deficiency is large, it's worth starting to take food supplements, about which you can consult your doctor. However, AND clinic specialists say the most effective way to get vitamins is through food, not by taking special preparations. According to them, a balanced, varied, daily and regular diet will help avoid a vitamin deficiency. Still, if you have suspicions and certain symptoms of a vitamin deficiency appear, consult a doctor and, if necessary, have the required tests done.