Feeling grumpy? Sick of battling colds? If you don’t feel 100% it could be due to what you’re eating – or rather, what you’re not eating. Nutritional shortages due to a poor diet can cause a variety of symptoms. Here are a few and how to remedy them.
- Symptom: Tiredness Possible deficiency: Iron
Other signs: Having poor concentration, lack of appetite, pale skin and dark under-eyes.
Why you need it: Iron makes red blood cells and helps transport oxygen around the body. Without enough of it you can become anaemic. It’s thought that 20% of women may be iron-deficient due to losing blood during their period.
Good sources: Red meat, eggs and green leafy vegetables are the best. Vitamin C helps your body to absorb it, so drink orange juice when you eat iron-rich foods.
- Symptom: Frequent infections and sickness
Possible deficiency: Selenium
Other signs: Generally feeling unwell and coming down with every bug around.
Why you need it: Selenium boosts your immunity, protects cells from damage and may even help to fight cancer, according to recent research.
Good sources: It’s found in offal and other meats, fish, shellfish and wholegrains. However, the best source of selenium is brazil nuts.
- Symptom: Itchy skin
Possible deficiency: Zinc
Other signs: Poor wound healing, white marks on nails.
Why you need it: Zinc helps to make new cells and enzymes, and is vital for wound healing. It’s also important for the immune system.
Good sources: Nuts, seeds, wholegrains, crab, sardines, eggs and red meat. You can get a daily dose of zinc from eating a single oyster.
- Symptom: Anxiety
Possible deficiency: oagnesium
Other signs: Being unusually grumpy, feeling restless and having poor concentration.
Why you need it: oagnesium is crucial for the transmission of nerve impulses. A shortage of it can affect the central nervous system, putting the body under stress that can result in such symptoms as anxiety. It’s also important for bone health.
Good sources: Almonds, walnuts, cashews, spinach, oatmeal, most beans, wholemeal, bananas, lentils and avocados.
- Symptom: Dandruff**
Possible defiency:** Vitamin A
Other signs: Flaky skin, frequent colds and infections, and recurring mouth ulcers.
Why you need it: Vitamin A is essential for skin health as well as supporting the circulatory system, which can help alleviate dandruff. It also helps you fight infections and is important for eyesight. Pregnant women should be cautious about their intake – too much vitamin A has been linked to birth defects.
Good sources: Liver, eggs, cheese, carrots, kumara, apricots and peaches.
Health watch
Sugar-free chewing gums have been promoted as far more tooth-friendly than those containing sugar, but new research suggests they can lead to the erosion of dental enamel. Flavourings they contain can increase acidity in the mouth.
Pregnant women who live in large towns or cities have been found to be more likely to give birth prematurely because of pollution. Researchers from the University of California found that traffic fumes may increase the risk of an early birth by 30%.
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