The German Nutrition Association indicated that a lack of vitamins and minerals in the body can be inferred by noticing some symptoms such as: persistent fatigue, poor concentration, muscle contraction, weak nerves, poor digestion, and blue spots in the leg and knee.
To face this shortage, the association recommends eating vegetables and fruits at a rate of five servings per day, at 400 grams of vegetables and 250 grams of fruits.
The association pointed out that fruits and vegetables are rich in vitamins and minerals. For example, bananas, berries, broccoli and spinach contain potassium, magnesium and calcium, which are important minerals to avoid muscle contraction.
The nerves need B vitamins, whose sources are bananas, avocado, broccoli, cabbage, spinach, and peas.
To avoid blue spots, you should eat vegetables and fruits rich in vitamin K, such as broccoli, cabbage and spinach.
To combat fatigue and poor concentration, the body needs iron, whose sources are berries, kiwis, bananas, spinach, tomatoes, and mushrooms.
To stimulate digestion, eat foods rich in dietary fiber such as carrots, potatoes, cabbage and apples.