We are what we eat. This simple statement proves its relevance every day. For instance, if we consume too few vitamin-rich foods, it soon reflects in our appearance and behavior.
Feeling Cold
Do you often struggle to stay warm? British sports dietitian Jess Hillard suggests that this could indicate a deficiency in iodine. Interestingly, this is the most common cause of an underactive thyroid.
In addition to frequently feeling cold, other symptoms of iodine deficiency include weight gain, extreme fatigue, dry skin, and goiter.
Sources of iodine include eggs, seafood—especially shellfish and seaweed—as well as dairy products from cows.
Chapped Lips and Cracked Corners of the Mouth
Chapped lips are usually associated with cold weather, but that’s not the only reason. Renowned dietitian and author Rob Hobson states that chapped lips often indicate a deficiency of iron and vitamin C in the body.
According to the expert, iron is crucial for the production of hemoglobin, which is found in red blood cells and carries oxygen throughout our bodies. Iron is also essential for a healthy immune system.
Powerful sources of iron include liver, kidneys, meat, dried fruits, fortified breakfast cereals, beans, eggs, whole grains like brown rice, and most dark green leafy vegetables. Dark chocolate also contains iron, as reported by the Daily Mail.
Rob Hobson advises against consuming iron-rich foods alongside caffeine, as it can inhibit iron absorption. To enhance iron absorption, it’s important to pair it with vitamin C. For example, you can add lemon juice to a spinach salad, or enjoy dark chocolate with a mandarin.
Low Libido
A decrease in sexual desire, especially during winter, may be linked to a deficiency in vitamin D—the “sunshine” vitamin. Other signs of its deficiency include muscle, bone, and/or joint pain, headaches, fatigue, and tingling in the hands and feet.
What foods are rich in vitamin D? There aren’t many. They include mushrooms, fortified breakfast cereals, mackerel, sardines (with bones), and eggs.
Thinning, Breaking, and Shedding Hair
According to Mr. Hobson, these could be symptoms of iron or vitamin C deficiency. This vitamin is essential for protecting our body’s cells. It also supports the health of our skin, blood vessels, cartilage, and bones.
The expert recommends incorporating lemons, kiwis, strawberries, and red beans into your diet.
Dandruff
Persistent dandruff may indicate a deficiency in biotin (vitamin B7) and omega-3 fatty acids.
Foods like fresh salmon, almonds, peanut butter, and sunflower seeds are excellent sources of both vitamin B7 and these beneficial acids.
Mouth Ulcers
The appearance of small painful bumps in the mouth, as well as numbness, tingling, or discomfort in the tongue, may be due to a deficiency in iron, folic acid (vitamin B9), and vitamins B12 and B3.
In such cases, the dietitian recommends adding black beans, avocados, and trout to your diet.
Chandni Wadghama, a food quality and safety specialist, adds, “Vegetarians, vegans, and the elderly are most often affected by vitamin B12 deficiency.”
Vegans and vegetarians are at risk because they do not consume meat, while older adults may not absorb vitamin B12 from food properly due to decreased stomach acid levels, the expert notes.
Foods rich in vitamin B12 include primarily meat, fish, milk, cheese, and eggs.
Red, Swollen, or Bleeding Gums
A deficiency in vitamin C may be the cause of gum problems. “Vitamin C serves several functions in the body: it protects cells, reduces fatigue, and enhances immune functions,” noted Ms. Wadghama.
This vitamin is also necessary for our body to produce collagen—a vital protein found in skin, blood vessels, bones, and muscles.
According to Chandni Wadghama, if we brush our teeth daily and use dental floss, but our gums are red, swollen, or bleeding, we should increase our vitamin C intake by including fruits and vegetables rich in it in our diet.
The dietitian recommends focusing on citrus fruits, red and green peppers, kiwis, broccoli, strawberries, and baked potatoes.
Red and Oily Skin Around the Nose
The redness, tenderness, and oiliness of the skin around the nose may be due to a deficiency in certain vitamins and minerals.
White Spots on Nails and Their Brittleness
As Rob Hobson warns, small white spots on the nails should not be ignored, as they may indicate a deficiency in zinc or iron. In this case, you should eat more lean pork, mushrooms, chickpeas, and dried apricots.
Depression
Depression may be caused by a deficiency in B vitamins, vitamin D, magnesium, and omega-3 fatty acids, says Mr. Hobson. He explains that B vitamins help produce energy in the body, so “if you have less energy, you get tired more easily and are more likely to feel down.”
Eating cashews, cabbage, mushrooms, and barley can effectively combat this issue.
Constant Fatigue
Feeling tired throughout the day may be caused by a lack of sleep. However, if you feel fatigued despite getting good sleep, it may be related to poor nutrition.
In this situation, foods like dried apricots, prunes, liver, and walnuts, as well as multivitamin and multimineral supplements, can help.
Insomnia
If you find yourself struggling to fall asleep or frequently waking up during the night, this may indicate a magnesium deficiency. It is responsible for hundreds of processes in our body. For those suffering from insomnia, experts recommend consuming plenty of spring greens, nuts, soybeans, and chickpeas.