We are what we eat. This simple statement proves its relevance every day. For example, eating too few vitamin-rich foods soon shows up in your 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. 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 cow’s milk and other dairy products.
Chapped Lips and Cracked Corners of the Mouth
Chapped lips are usually blamed on cold weather, but that’s not the only reason. Dietitian and author Rob Hobson says chapped lips often point to a deficiency in iron and vitamin C.
Iron is crucial for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron also supports a healthy immune system.
Good sources of iron include liver, kidneys, meat, dried fruit, fortified breakfast cereals, beans, eggs, whole grains like brown rice, and dark green leafy vegetables. Dark chocolate also contains iron, as reported by the Daily Mail.
Hobson advises against eating iron-rich foods with caffeinated drinks, which can inhibit iron absorption. To boost absorption, pair iron with vitamin C—add lemon juice to a spinach salad or enjoy dark chocolate with a mandarin, for example.
Low Libido
A drop in sexual desire, especially during winter, may be linked to a deficiency in vitamin D—the “sunshine” vitamin. Other signs of vitamin D deficiency include muscle, bone, or joint pain, headaches, fatigue, and tingling in the hands and feet.
Foods that contain vitamin D include mushrooms, fortified breakfast cereals, mackerel, sardines (with bones), and eggs.
Thinning, Breaking, and Shedding Hair
Hobson says thinning, brittle, or shedding hair can be a symptom of iron or vitamin C deficiency. Vitamin C protects cells and supports the health of skin, blood vessels, cartilage, and bones.
The expert recommends adding lemons, kiwis, strawberries, and red beans to your diet.
Dandruff
Persistent dandruff may signal a deficiency in biotin (vitamin B7) and omega-3 fatty acids.
Fresh salmon, almonds, peanut butter, and sunflower seeds are good sources of both biotin and omega-3s.
Mouth Ulcers
Small painful bumps in the mouth, plus numbness, tingling, or discomfort in the tongue, can be caused by deficiencies in iron, folic acid (vitamin B9), and vitamins B12 and B3.
In those cases, the dietitian recommends adding black beans, avocados, and trout to your meals.
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 don’t eat meat, while older adults may not absorb vitamin B12 from food as well due to lower stomach acid levels, the expert notes.
Foods rich in vitamin B12 include mainly meat, fish, milk, cheese, and eggs.
Red, Swollen, or Bleeding Gums
A vitamin C deficiency may be the cause of gum problems. “Vitamin C protects cells, reduces fatigue, and supports immune function,” Wadghama notes.
Vitamin C is also necessary for the body to produce collagen, a vital protein in skin, blood vessels, bones, and muscles.
If you brush and floss daily but your gums are red, swollen, or bleeding, increase your vitamin C intake by adding fruits and vegetables high in the vitamin to your diet.
The dietitian suggests focusing on citrus fruits, red and green peppers, kiwis, broccoli, strawberries, and baked potatoes.
Red and Oily Skin Around the Nose
Redness, tenderness, and oiliness of the skin around the nose may point to a deficiency in certain vitamins and minerals.
“This could be a sign of a deficiency in vitamin B2 (riboflavin), vitamin B6, and zinc,” says Hobson. He recommends adding feta cheese, almonds, mackerel, beef, and asparagus to your diet.
White Spots on Nails and Their Brittleness
Small white spots on the nails shouldn’t be ignored, Rob Hobson warns; they may indicate a deficiency in zinc or iron. Eat more lean pork, mushrooms, chickpeas, and dried apricots.
Depression
Depression can be linked to low levels of B vitamins, vitamin D, magnesium, and omega-3 fatty acids, Hobson says. 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 help address these deficiencies.
Constant Fatigue
Feeling tired all day may be due to poor sleep. But if you feel fatigued despite getting good rest, it could be related to nutrition.
“It could be due to a deficiency in B vitamins, as well as iron and magnesium; constant fatigue may also be caused by an underactive thyroid,” states Rob Hobson.
In that case, dried apricots, prunes, liver, and walnuts, plus multivitamin and multimineral supplements, can help.
Insomnia
Struggling to fall asleep or waking frequently during the night may indicate a magnesium deficiency. Magnesium is involved in hundreds of processes in the body. For people with insomnia, experts recommend eating plenty of spring greens, nuts, soybeans, and chickpeas.
