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Do you ever feel like no matter how much you sleep, you are always tired? Do you have scars or bruises that never seem to heal? These could be signs that you have a vitamin deficiency. But don't worry! We will show you how to eat a balanced diet and understand which vitamins are present in the foods you eat. Bon appetite!

▲Also known as retinol, it is present in foods such as carrots, broccoli, egg yolks, arugula, mango, papaya and liver.

▲Deficiency: It can cause problems with vision, especially in children.

▲Benefits: Increases immunity, it's good for the skin and prevents tissue aging.

▲Also known a thiamine, this vitamin can be found in whole grains, beans, cabbage, string beans, banana, papaya and pork.

▲Deficiency: A lack of vitamin B1 can cause weakness, appetite loss, joint pain and heart problems.

▲Benefits: It helps stimulate the appetite, improve heart function and protect the nervous system.

▲Also known as riboflavin, this vitamin is found in cheese, brown rice, eggs, cassava, pineapple, avocado and giblets.

▲Deficiency: It can cause indigestion and skin diseases.

▲Benefits: Helps protect skin and eyes and aids in digestion.

▲Also known as pyridoxine, it is found in bananas, peanuts, soy, tomato and meats, such as chicken, fish and pork.

▲Deficiency: Skin problems can arise from a lack of vitamin B6.

▲Benefits: It aids metabolism, especially the metabolism of carbohydrates, and improves cell immunity.

▲Cyanocobalamin is a classification associated with vitamin B12 and is found in foods such as fish, as well as meat from the liver, muscles and kidneys.

▲Deficiency: It can cause anemia, gastrointestinal problems and blood diseases.

▲Benefits: It benefits the metabolism, nervous system and growth.

▲Ascorbic acid is present in citrus fruits, like oranges, lemons and tangerines. Tomatoes, watercress and cabbage also contain the vitamin.

▲Deficiency: It can cause fatigue and poor scarring.

▲Benefits: It stimulates the immune system and is important for skin, teeth, bone and muscle health.

▲Fish, including tuna, sardines and mackerel, are good sources of calciferol. Sunlight is another source of vitamin D.

▲Deficiency: A lack of this vitamin can cause problems with bone growth.

▲Benefits: It contributes to bone growth as it controls the absorption of calcium and phosphorous.

▲It is present in rice, wheat germ, nuts, legumes and leafy greens.

▲Deficiency: According to specialists, it's rare to lack this vitamin, but it can happen in people who have difficulty with absorption or in newborns.

▲Benefits: It reduces the risk of developing cataracts, cancer, cardiovascular illnesses and skin problems.

▲Milk and leafy-dark-green vegetables are rich in vitamin K, including cabbage, spinach and cauliflower.

▲Deficiency: Without this vitamin, the body takes longer to heal wounds and can be more susceptible to haemorrhage.

▲Benefits: Vitamin K is an excellent blood-clotting stimulant.

▲Now that you know more about the benefits of the main vitamins present in food, remember to choose the best food for your health.

▲Consult a nutritionist to develop a balanced diet that works for your body and your routine.