Sometimes you don’t need to resort to supplements to feel better: your body may be asking for certain nutrients without you even realizing it. Fatigue, low mood, lack of concentration or even low sex drive can be signs of nutritional deficiencies. Here we explain what to eat in each case and why.
😴 Are you tired all the time?
Possible lack of: iron, zinc or B vitamins.
Eat more:
- Nuts (almonds, walnuts, cashew nuts)
- Legumes (lentils, chickpeas)
- Spinach and green leafy vegetables
- Lean meat or tofu
- Oats
👉 Iron helps transport oxygen, while zinc and B vitamins are involved in cellular energy production.
💔 Do you have little sexual appetite?
Possible lack of: zinc and magnesium
Eat more:
- Pure cocoa or dark chocolate
- Oysters and shellfish
- Pumpkin seeds
- Bananas
- Avocados
👉 These minerals improve hormone production and increase energy, key to sexual desire.
😩 Are you feeling stressed or anxious?
Possible lack of: magnesium and vitamin B6.
Eat more:
- Pure cocoa
- Bananas
- Oats
- Seeds (sunflower, sesame)
- Green leafy vegetables
👉 Magnesium acts as a natural pain reliever and helps regulate the nervous system.
🧠 Do you have a poor memory or find it hard to concentrate?
Possible lack of: omega-3, zinc and antioxidants.
Eat more:
- Oily fish (salmon, sardines, mackerel)
- Walnuts
- Cranberries and red fruits
- Eggs
- Broccoli
👉 O mega-3s nourish the brain and antioxidants protect neurons from oxidative stress.
😔 Are you in a bad mood or low spirits?
Possible lack of: tryptophan, magnesium and vitamin D.
Eat more:
- Bananas
- Pure cocoa
- Natural yogurt
- Sunflower seeds
- Salmon or eggs (sources of vitamin D)
👉 Tryptophan helps produce serotonin, the “happiness hormone”.
😬 Do you have cramps or muscle spasms?
Possible lack of: magnesium, potassium or calcium
Eat more:
- Bananas
- Spinach
- Almonds
- Yogurt
- Avocados
👉 Magnesium and potassium help relax muscles and prevent cramps.
💅 Do your nails break or your hair fall out?
Possible lack of: zinc, biotin and protein.
Eat more:
- Dried fruit
- Eggs
- Legumes
- Oats
- Blue fish
👉 Biotin and proteins strengthen hair and nails from within.
😵 Do you get dizzy or feel faint?
Possible lack of: iron or sodium (due to dehydration).
Eat more:
- Lentils, spinach, beet
- Chicken or turkey
- Broth with a little sea salt
- Fruits rich in water (watermelon, orange)
👉 Iron fights anemia and sodium helps maintain fluid balance.
😐 Not hungry or have slow digestion?
Possible lack of: zinc or natural digestive enzymes.
Eat more:
- Pineapple or papaya (rich in enzymes)
- Ginger
- Lemon
- Dried fruit
- Natural yogurt
👉 Zinc stimulates appetite and enzymes facilitate digestion.
💤 Do you sleep poorly or have trouble falling asleep?
Possible lack of: magnesium and tryptophan
Eat more:
- Cocoa or dark chocolate
- Bananas
- Oats
- Milk or natural yogurt
- Almonds
- Pistachios
👉 Magnesium and tryptophan promote relaxation and improve sleep quality.
💧 Final tip.
Before turning to supplements, listen to your body. Natural foods often contain the perfect combination of nutrients, fiber and antioxidants that your body needs to balance itself in a healthy way.
