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How Copper-Rich Foods Can Help Tackle Premature Grey Hair

We do and eat all sorts of things to maintain our hair health – limitless hair mask sessions, expensive oils, and even expensive fad diets promising us thick and long hair. But, not many people are aware that our hair’s health is deeply connected to our nutrition. Nutrients like protein, zinc, and biotin obviously take the spotlight when it comes to maintaining our tresses, but there’s one more nutrient that often gets overlooked – copper. Copper deficiency in your body can actually cause your hair to turn grey early. Could your diet be copper-deficient? How does copper help in keeping your hair long and black? Let’s find out what the experts have to say and what foods they recommend to tackle this problem.

Also Read:Hair Health: 5 Juices That Help In Faster Hair Growth

How Does Copper Deficiency Cause Premature Greying Of Hair?

Copper is one of the most important nutrients required by our body. Often neglected, if you experience premature greying of hair, it could be a sign of copper deficiency in your body.

Why?

Because copper is responsible for melanin production – which is a hormone that gives colour to your hair. According to Ayurvedic health coach Dimple Jangda, when melanin production goes down, you start having early greying of the hair.

Photo: iStock

Which Foods Are Rich In Copper?

The expert shared four foods that can help tackle copper deficiency in your body and give you long and shiny hair.

1. Leafy greens: Eating leafy greens like spinach and kale can increase your body’s copper levels. These foods can also support your overall health because they are nutrient-dense.

2. Nuts and Seeds: If you eat nuts and seeds daily, especially sunflower seeds and cashews, it can help contribute to the daily copper intake of your body.

3. Whole Grains: As per Jangda, consuming whole grains like quinoa and barley can do wonders for your hair’s health. This is because both grains are packed with copper.

4. Lentils And Chickpeas: Having dals and chickpeas on a regular basis can improve copper levels in your body while providing you with nutrition. Make sure to include them at least once a day in your diet.

Moreover, you can even have dark chocolate in moderation, the expert suggests.

Photo: Pexels

Is Copper The Only Reason For Premature Greying?

No, but copper is one of the most important nutrients required to keep long and shiny hair. According to dietician Manpreet Kalra, premature greying happens when your diet lacks micronutrients, you are exposed to sunlight a lot, or you experience stress levels in your body.

If you want shiny black hair, include these 5 superfoods in your diet:

1. Amla

Best known for its immense benefits, amla can do wonders for your hair health. Amla is packed with vitamin C and antioxidants, which can help prevent the early onset of grey hair.

2. Kalonji Seeds

Also known as nigella seeds, these tiny black seeds can help stimulate blood circulation to the scalp, which makes your hair long and healthy.

3. Curry Leaves

As mentioned above, melanin is important to have jet-black hair and curry leaves can help restore the hormone in hair follicles, which can slow down greying.

4. Wheatgrass

Just like curry leaves, wheatgrass can also aid in stimulating hair follicles, thus promoting stronger hair. Moreover, it can also help remove toxins.

5. Black Sesame Seeds

Another superfood for your hair is black sesame seeds, which can protect your hair from oxidative stress and help nourish the scalp.

Also Read: 7 Diet Tips To Grow Hair Naturally – Expert Reveals

So, include these foods in your daily diet to get thick, long and black hair.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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January 9, 2025
From Hot Flashes To Belly Fat: 7 Hormonal Imbalance Symptoms And How To Tackle Them
Hormones play a crucial role in regulating many vital functions in our bodies, from metabolism and growth to mood and reproductive health. When hormones are out of balance, it can lead to a range of symptoms that affect our daily lives. In an Instagram post, Dietitian Manpreet Kalra recently shared some valuable insights on hormonal imbalances and how to address them through natural remedies. In this article, we will explore seven common hormonal imbalance symptoms and solutions that can help you restore balance.

Also Read: How To Manage Hormonal Imbalance – These Expert Diet Tips May Help You

Here Are 7 Hormonal Imbalance Symptoms And Their Home Remedies

1. High Estrogen Level – Pear-Shaped Body

When estrogen levels are too high, it can lead to an accumulation of fat in the hips, thighs, and buttocks, resulting in a pear-shaped body. High estrogen can also contribute to conditions like fibroids, bloating, and heavy periods.

Solution: Manpreet recommends drinking spearmint tea 2-3 times a day. Spearmint tea is known to help reduce high estrogen levels by promoting a balanced hormone environment in the body. It can also aid in reducing bloating and digestive discomfort.

2. Low Estrogen Level – Hot Flashes

Low estrogen levels are commonly associated with menopause and can lead to symptoms like hot flashes, night sweats, and mood swings. Hot flashes, in particular, are uncomfortable and can disrupt daily life.

Solution: To combat hot flashes, Manpreet suggests having 1 teaspoon of roasted flaxseeds and fennel seeds after lunch. These seeds are rich in phytoestrogens, plant compounds that mimic the action of estrogen in the body and help regulate hormone levels, reducing the intensity of hot flashes.

3. High Insulin Level – Belly Fat

High insulin levels, often associated with insulin resistance, can lead to the storage of fat around the belly. This condition is commonly seen in individuals with obesity, diabetes, or metabolic syndrome and can increase the risk of heart disease.

Solution: Drinking methi (fenugreek) seed water every morning can help manage insulin levels and reduce belly fat. Fenugreek seeds have been shown to improve insulin sensitivity and support healthy blood sugar levels. Soaking a teaspoon of fenugreek seeds in water overnight and drinking it on an empty stomach can be an effective solution.
4. High Testosterone Level – Facial Hair

While testosterone is primarily a male hormone, women also produce it in smaller amounts. When testosterone levels are too high, it can lead to unwanted symptoms like excessive facial hair (hirsutism), acne, and deepening of the voice. This is often seen in conditions like polycystic ovary syndrome (PCOS).

Solution: To lower high testosterone levels, Manpreet recommends drinking nettle tea in the evening. Nettle has anti-androgenic properties, meaning it can help reduce testosterone levels in women. Additionally, it is rich in vitamins and minerals, supporting overall hormonal health.

5. Low Progesterone Level – Mood Swings and PMS

Progesterone is a key hormone that regulates the menstrual cycle and supports pregnancy. When progesterone levels are low, women may experience mood swings, anxiety, irritability, and painful PMS symptoms.

Solution: To address low progesterone, try drinking chasteberry tea in the evening. Chasteberry (Vitex agnus-castus) is known for its ability to balance progesterone levels, alleviate PMS symptoms, and improve mood. It helps stimulate the pituitary gland to increase progesterone production naturally.

Also Read: 4 Expert-Suggested Foods And Tips To Tackle Mood Swings

6. High Cortisol Level – Palpitations and Anxiety

Cortisol is known as the “stress hormone” because it is released in response to stress. Chronic stress can lead to elevated cortisol levels, causing symptoms such as heart palpitations, anxiety, fatigue, and trouble sleeping.

Solution: To reduce cortisol levels, Manpreet suggests drinking a glass of coconut water with lemon and rock salt. Coconut water is rich in potassium and electrolytes, which help balance cortisol levels. Lemon helps detoxify the body, and rock salt contains minerals that support adrenal health, helping to regulate stress hormones.

7. Low Thyroid Levels – Weight Gain

The thyroid gland produces hormones that regulate metabolism. When thyroid levels are low, it can result in weight gain, fatigue, dry skin, and hair loss. Hypothyroidism (an underactive thyroid) is the primary cause of these symptoms.

Solution: To support thyroid health, Manpreet recommends drinking coriander seed water every morning. Coriander seeds are believed to improve thyroid function and support metabolism. Soaking coriander seeds overnight and drinking the water on an empty stomach can help boost thyroid function and reduce weight gain associated with hypothyroidism.

9 Habits That Are Killing Your Hormones

While natural remedies can help address hormonal imbalances, it’s also essential to eliminate lifestyle habits that may be exacerbating the problem. Here are 9 habits that can negatively affect your hormones:

Vegetable oil: Highly processed oils can disrupt hormone production and balance.

Processed cereals: These are often high in sugar and refined carbs, which can interfere with insulin and blood sugar regulation.

Long sitting hours: Prolonged inactivity can lead to weight gain and hormone imbalances, particularly insulin resistance.

Excessive sugar: High sugar intake can cause insulin spikes, leading to fat storage and hormonal disruptions.

Stress: Chronic stress increases cortisol levels, negatively affecting hormones like progesterone and thyroid.

Alcohol: Excessive alcohol consumption can disrupt estrogen and testosterone levels, affecting both men and women.

Hormonal imbalances: Ignoring existing imbalances can worsen the symptoms over time.

Use of plastics: Chemicals in plastic containers and bottles can act as endocrine disruptors, interfering with hormone production.

Less sleep: Poor sleep quality can elevate cortisol levels and disrupt the natural hormone balance.

Always consult with a healthcare provider before making significant changes to your diet or lifestyle, especially if you have underlying health conditions.
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January 2, 2025
Newly-elected World Rugby boss Brett Robinson vows to tackle sport’s ‘financial crisis’, promote women’s game and stop time-wasting – after first southern hemisphere chairman sees off rivals to succeed Sir Bill Beaumont

World Rugby’s new chairman, Brett Robinson, has outlined his urgent mission to tackle the sport’s acute financial crisis, after narrowly winning the vote to succeed Sir Bill Beaumont.

The former Australia flanker became the first elected figurehead of the global governing body from the southern hemisphere, by edging out ex-France captain Abdelatif Benazzi 27-25 in the second round of voting.

As expected, it had become a two-horse race when the Italian candidate, Andrea Rinaldo, was eliminated after gaining just nine votes in the first round, compared to 22 for Robinson and 21 for Benazzi.

Having come through the tense, tight ballot at a luxury hotel here in the Irish capital, the 54-year-old victor spoke about his pride and pressing priorities.

‘It’s a great privilege and honour to be elected to chair World Rugby,’ said Robinson. ‘I was honoured to be put up, but to have the game come and support me is fabulous.

‘Work starts today. There are a list of things that (World Rugby’s) Council want from me, having elected me, and I’ve got to start looking at those in some detail.

Brett Robinson has seen off the competition to become the new World Rugby chairman

Robinson (second-right) will replace outgoing Sir Bill Beaumont (second-left) in the role

The result was a disappointment for former French star Abdelatif Benazzi who expected to win

‘I was very clear leading into the elections that the financial sustainability of our member unions is at crisis point, so we have to find ways, collectively, to deal with that. I was really clear about the need to grow the game, while ensuring our core markets are in a good place.

‘I was clear about the competitions that matter to us – the Nations Championship getting off the ground, the women’s game continuing to grow, and our platform around the Sevens being reset after the Olympics. I was also really clear about listening to our fans.

‘There is not enough ball in play, too much senseless kicking, and we’re not promoting teams to attack. Finally, World Rugby as an organisation has been in the professional era for about 30 years.

‘Now, we’ve got so much to think about as an organisation, what our priorities are, and how we can be fit, lean, and ready to deliver.’

The perception going into the election was that Robinson was a status quo candidate while Benazzi was more focused on overseeing an era of global expansion.

Asked if his aim was to reinforce the game’s core unions and nations rather than targeting new markets, Robinson added: ‘We’ve done some great work in the past few months bringing our top unions together.

‘There are revenue and cost levers we can play with. We did a workshop four weeks ago, and last night the CEOs and chairs of the major unions came together as a follow-on from that. We’re into some detail about those things now.’

This was not only a satisfactory outcome for Australia, it also represented a perfect result for the RFU, who have been able to maintain English influence at the top of World Rugby.

Robinson drew attention to the Rugby Sevens platform being ‘reset’ after the Olympics

He also vowed to assist the women’s game as it ‘continued to grow’ in popularity

The result is good news for the RFU as it maintains English influence at the top of rugby

Former England full-back Jonathan Webb will serve as vice-chairman after being elected to the executive board, after the RFU strongly and openly backed Robinson’s campaign.

Benazzi had been confident of victory in the chairman election and as he hurried to leave the hotel after his agonising defeat, he lamented the decision by Rugby Africa to cast their two votes in favour of Robinson.

The Morocco-born candidate had evidently expected to be supported by the region whose leading nation, South Africa, were staunchly supportive of Benazzi’s bid for the lead role.

Shortly after the voting concluded, the president of Rugby Africa, Herbert Mensah – a Ghanaian businessman and sports administrator – could be seen posing for selfies with Robinson. It emerged that Mensah had been voted on to the new executive board.

Another man hoping to gain one of those coveted seats at the top table was former Argentina captain Agustin Pichot, who had narrowly lost the previous chairman election to Beaumont in 2020. However, the popular Pumas legend missed out, as did the president of Rugby South America, Sebastian Pineyrua.

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November 15, 2024
What Are Adaptogens? Find Out How These 3 Herbs May Help You Tackle Stress Head-On
Let’s face it – life can be downright stressful! With everything moving at breakneck speed, many of us are on the hunt for natural remedies that can help us chill out. Enter adaptogens-these incredible herbs and foods help your body adapt to stress, get things back in order, and boost your overall health. While adaptogens have long been celebrated in traditional medicine systems like Ayurveda and Chinese medicine, modern science is catching up and backing their benefits. In this article, we’ll dive into some fan-favourite adaptogens like ashwagandha, reishi mushrooms, and holy basil, showing you how to add them to your diet for some natural stress relief.

What Are Adaptogens?

So, what’s the deal with adaptogens? These unique plants and herbs are your body’s allies when it comes to tackling physical, emotional, and environmental stressors. They work their magic by regulating how your body responds to stress, particularly through the adrenal system – home to those pesky hormones like cortisol. Unlike your typical stimulants or sedatives, adaptogens are all about balance. They don’t push you too far in one direction; instead, they help you find your groove again.

1. Ashwagandha (Withania somnifera)

If you haven’t heard of Ashwagandha, you’re missing out! This superstar herb is often called “Indian ginseng” and is revered in Ayurveda for its amazing stress-busting powers.

Benefits of Ashwagandha for Stress:
- Lowers cortisol levels: Studies show that ashwagandha can zap that stress hormone right down.
- Boosts relaxation: Feel the calm wash over you without any grogginess.
- Improves sleep quality: A dream come true for anyone who tosses and turns at night.
How to use:
- Toss some ashwagandha powder into your morning smoothie, tea, or warm milk for a cosy drink.
- Prefer something easier? Capsules and tinctures are a breeze to fit into your routine.
2. Reishi Mushrooms (Ganoderma lucidum)

Meet reishi mushrooms, also known as the “mushroom of immortality.” These fungi have been the go-to for stress relief and immune support in Traditional Chinese Medicine.

Benefits of Reishi Mushrooms for Stress:
- Supports the immune system: Say goodbye to those sick days! Reishi helps keep your immune system in check during stressful times.
- Calms the mind: Enjoy a moment of peace and relaxation with this magic mushroom.
- Battles fatigue: Perfect for those feeling drained by stress.
How to use:
- Sip on reishi tea, enjoy it in powdered form, or grab some supplements.
- Its bitter taste works great in coffee, cacao, or smoothies-blend it in!
3. Holy Basil (Ocimum sanctum)

Also known as tulsi, holy basil is a powerhouse from the Ayurvedic tradition, often dubbed the “elixir of life.”

Benefits of Holy Basil for Stress:
- Reduces anxiety: Wave goodbye to anxious thoughts with holy basil’s calming effects.
- Promotes mental clarity: Need to focus? Holy basil helps clear the fog of stress.
- Anti-inflammatory effects: Fight inflammation that often tags along with chronic stress.
How to use:
- Brew up some holy basil tea for a simple yet effective way to enjoy its perks.
- Toss fresh holy basil leaves into your salads or soups for an extra kick of goodness.
Other Adaptogenic Foods and Herbs:
1. Rhodiola:
  Known for zapping fatigue and boosting stress resilience, Rhodiola is an adaptogen worth checking out.
2. Maca Root:
  This powerhouse is praised for its energy and hormone-balancing benefits, making it a solid stress ally.
3. Schisandra:
  A berry that packs a punch! It boosts endurance and mental performance, perfect for tackling stress-related energy dips.
How to Incorporate Adaptogens Into Your Diet

Adding adaptogens to your daily routine is a piece of cake! Many of them come in powdered form, making it super easy to throw them into smoothies, teas, and other drinks. Prefer capsules or tinctures? No problem! Here are some fun ways to sneak these stress-busters into your day:

Kickstart your day with ashwagandha, maca, or Rhodiola powder in your smoothie for that extra boost.

Mix reishi powder into your coffee or cacao for a soothing drink that still energizes you.

Sip on holy basil tea before bed to unwind and get cosy for sleep.

If you like to keep it simple, go for adaptogen capsules or tinctures you can pop daily.

The Bottom Line

Adaptogens are a gentle, natural way to help your body manage stress while boosting overall wellness. By including herbs like ashwagandha, reishi mushrooms, and holy basil in your diet, you can enhance your ability to handle stress and level up your quality of life. Always chat with a healthcare professional before adding new supplements, especially if you have health conditions or are on medication. So why not embrace these powerful plants and say hello to a calmer, more balanced you?

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information in this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
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October 31, 2024
Football Governance Bill will tackle ‘majority of fans’ concerns’

The government introduced a “strengthened” Football Governance Bill in the House of Lords yesterday, Thursday, to address significant issues facing financial sustainability of elite men’s football in England.

Bury FC is among a number of clubs that has faced ownership difficulties with the two-time FA Cup champions expelled from the Football League in 2019.

The Bill will establish an independent football regulator and a new set of rules to protect clubs, empower fans and keep clubs at the “heart of their communities”.

Read more: Hundreds pay respects at funeral of Radcliffe FC chairman Paul Hilton

The regulator, will tackle rogue owners and directors, implement a club licensing regime to help ensure a more consistent approach in how clubs are run, monitor club finances and improve fan engagement throughout the football pyramid from the Premier League to the National League.

It will also have a “backstop” measure to mediate a fair financial distribution down the Leagues should the Premier League and the EFL (English Football League) not be able to come to an agreement.

Some other major changes to the previous draft of the Football Governance Bill are that the regulator will now require clubs to provide effective engagement with their supporters on changes to ticket prices, and any proposals to relocate their home ground.

Read more: Bury FC boss McNabb on busy schedule and league goal

There will also be a “clear commitment to do more to improve equality, diversity and inclusion within the game”.

The regulator will have the power to compel clubs to democratically select the fan representatives the club must engage with.

This will be instead of clubs making a “unilateral decision”, and the regulator will no longer be required to consider government foreign and trade policy when approving club takeovers.

The new legislation “echoes the sentiment from fans on the need for systemic change in football”, which was set out in Dame Tracey Crouch’s Fan Led Review of Football.

Chair of the Football Supporters Society of Bury, Phil Young, said: “Football supporters in Bury need no reminders of the damage rogue owners playing roulette with football clubs can cause.

“We’ve worked with government and across parties, from Tracey Crouch to Lisa Nandy, to represent Bury and provide positive, proactive advice on how to prevent similar problems from happening in future.

“I managed to get this point across to Premier League CEO, Richard Masters, this week who seemed to accept the bill would make its way into legislation despite resistance from many Premier League clubs.

“Without Bury’s very public failure, and the shock it caused, I doubt this bill would have seen the light of day.

“No legislation is perfect but we think the bill addresses the vast majority of concerns football supporters should have.

“It won’t reverse what happened in 2019 but we should take some pride in that our plight has been used to make football better for all.”

Bury North MP James Frith, who has recently been given a position on the Culture, Media, and Sport Select Committee, backs the incoming law.

He said: “We know all too well here in Bury the cost of financial mismanagement of football clubs.

“The ejection of Bury FC from the football league was a no-fan-fault eviction and this must not be allowed to happen anywhere ever again.

“This new and improved legislation will tackle this, putting fans back at the heart of the game, taking on rogue owners and helping to put clubs across the country on a sound financial footing.”

Read more: Charnock Richard 0-2 Bury: Shakers return to winning ways

Bury-born Manchester United legend and football pundit Gary Neville, who co-owns Salford City FC, welcomes the legislation too.

He said: “Football is undoubtedly one of our country’s greatest assets, but now more than ever we need an independent regulator to act as a guardian for our game, to make sure that clubs and their fans are protected for the long term.

“I’ve had the honour of experiencing football as a fan, player, pundit and now as a club co-owner, but I know my role is to act as a temporary custodian of an institution that belongs to its fans and community which will last forever.

“Football is too important in this country to be left solely in the hands of individual owners to design its future.

“We’ve seen inequality across the game grow, but now independent regulation can act as a catalyst to create a thriving and sustainable game for future generations.”

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October 25, 2024
Struggling With Bloating? 5 Easy Ayurvedic Remedies To Tackle Digestion Problems Like A Pro

Bloating – we have all been there, right? That uncomfortable, feeling of fullness that just refuses to go away after a meal. And since Navratri is in full swing – where fruits and fasting are a big part of the routine – bloating can be even more common, especially if your diet is all about munching on fruits all day. Suddenly, you might feel like all the apples and bananas that you eat are stuck in your stomach like a rock. If you are someone who regularly struggles with bloating and is an avid follower of Ayurveda, then you have landed on the right page! We have 5 easy Ayurvedic remedies that can help tackle bloating like a pro!

Also Read:Do You Get Bloating Every Time After Eating Salad? Here’s Why

Photo Credit: iStock

Here Are 5 Ayurvedic Remedies To Tackle Bloating:

As per Ayurvedic Doctor Varalakshmi Yanamandra, you can easily tackle bloating by following these 5 tips.

1. Use Ajwain Powder

Ajwain, also known as carom seeds, are known for their digestive properties in Ayurveda. As per the expert, just sprinkle a pinch of ajwain powder on your first bite of food, and you will be amazed at how it keeps bloating at bay. Why? This is because ajwain is a Vata-balancing spice which means it can help relieve those stomach cramps that come with bloating. It is also easy to digest, so you won’t feel heavy afterwards.

2. Always Choose Warm Foods

As tempting as cold sandwiches and salads sound, it’s better to stick to warm, cooked meals if you suffer from bloating. Cold foods can aggravate Vata dosha, which might lead to extra gas and bloating. As per the expert, consume warm, easily digestible meals to keep your digestive system in check. Warm foods are easier on your digestive fire (Agni), so your tummy can process them with ease and leave you feeling light and comfortable.

3. Consume Fennel Water With Meals

Fennel water, also known as saunf water, is your best friend when it comes to tackling bloating. All you have to do is steep some fennel seeds in warm water and sip on them during your meals. As per the expert, fennel water is known for its carminative properties, which means it helps to prevent gas formation and ease digestion. Fennel water is a refreshing and flavourful way to add more hydration to your meal routine, and also keep bloating at bay.

4. Take Your Time With Meals

One of the easiest ways to avoid bloating is to slow down and chew your food properly. When you rush through meals, you are more likely to swallow air, which can lead to bloating. As per the expert, taking your time and chewing each bite thoroughly can help your digestive system break down food more efficiently.

5. Practice Meditation

It might come as a surprise to you but your mind and stomach are more connected than you think. Stress can easily find its way from your head to your tummy, causing digestive issues like bloating. This is where meditation comes in handy. Taking a few deep belly breaths before eating can help calm your nervous system, preparing your digestive system for food. It’s all about keeping your mind and body in check to avoid digestive problems like bloating.

Watch the full post below:

Also Read: 7 Foods That May Cause Bloating

What’s your favourite bloating remedy? Let us know in the comments below!

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October 3, 2024
5 Signs You Have Vitamin B12 Deficiency (And How To Tackle It Naturally)

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for the proper functioning of our bodies. Deficiency of it can cause physical, psychological and mental symptoms that can affect your day-to-day life. Despite its importance, many people are unaware of just how easy it is to become deficient in this vitamin, especially if your diet lacks animal products. With time, this deficiency can sneak up on you, bringing with it a range of symptoms that can be confusing to identify. So, how do you know if you are running low on this nutrient? If you have this question on your mind, then read on to know 5 signs your body is low on vitamin B12.
Also Read: Deficiency In B Vitamins Linked To Mental Illnesses In Adolescents: Preliminary Study

Photo Credit: Pexels

Why Is Vitamin B12 Important?

Vitamin B12 is an important nutrient that helps your body in several ways. It helps make your DNA and red blood cells. Moreover, it is also needed to develop your central nervous system – which comprises of your brain and spinal cord. Plus, it is important to keep your hair, nails and skin healthy. The trick part about this nutrient is that our body does not produce this naturally, so we need to have the right foods to meet our nutritional requirements.

Here Are 5 Signs You Vitamin B12 Deficiency In Your Body

1. Feeling Tired All The Time

One of the most common signs of vitamin B12 deficiency is that you will constantly feel tired. This happens because your body does not produce enough red blood cells to carry oxygen to your organs, which leads to constant tiredness. You may feel like you are fatigued throughout the day even though you have had a full night’s sleep. If you are experiencing this, then it might be a sign that you are low on vitamin B12.

2. Tingling Sensation In Hands And Feet

When your body is short of vitamin B12, you might feel a burning or a pin-and-needles sensation in your hands and feet. This is because this nutrient deficiency can damage the protective sheath that covers your nerves. As per a 2019 paper published in the Journal of Diabetes, diabetics who take metformin are at a higher risk of experiencing this tingling sensation.

3. Pale Skin

Another sign of B12 deficiency is pale and slightly yellow skin, which might appear as if you have jaundice. When you are low on B12, your body struggles to produce healthy red blood cells which leads to anaemia and makes your skin look pale, as per an article published in the National Library of Medicine. The result? Your skin loses its pinkish-red colour.

4. Depression and Mood Swings

If you have been feeling down or unusually irritated, it could mean more than just a bad day. When you are low on vitamin B12, it can increase the sulfur-containing amino acids in your body, which in turn contributes to the development of depression. So, if your mood has been all over the place, it might be due to vitamin B12 deficiency in your body.

5. Brain Fogging

Struggling to remember minute details from everyday life? Then it might be due to vitamin B12 deficiency. Since vitamin B12 directly impacts your brain and central nervous system, its deficiency may make you feel light-headed and foggy in the brain. If you have been consistently having memory issues, it could be a sign that your body is not getting enough B12 to function normally.

How To Tackle Vitamin B12 Deficiency Naturally?

As mentioned previously, our bodies don’t produce vitamin B12 nutrients, so it is important to have foods and drinks to meet our daily requirements. Here are some easy tips to handle this deficiency naturally:

1. Eat More Vitamin B12 Rich Foods

The easiest way to incorporate vitamin B12 nutrients into your diet is by eating foods rich in this. Add animal-based foods like eggs, fish, and dairy products to your everyday meals. If you are a vegetarian, include options like paneer, yoghurt, fortified foods, mushrooms, etc. to meet your B12 needs.

2. Add Nutritional Yeast To Your Diet

Nutritional yeast is a popular vitamin B12 source if you are a vegan. Its versatility and cheesy flavour make it a versatile addition to soups, salads and even pasta.

3. Take A B12 Supplement

If you are struggling to get enough B12 through food, supplements could be practical. However, consult your doctor first before you take them.

4. Focus On Gut Health

Good gut health is important for absorbing vitamin B12 efficiently. Add probiotic foods like curd in your diet to have a healthy and happy digestive system.

Also Read: 5 Home Remedies To Prevent Vitamin C Deficiency (Recipes Inside)

5. Choose Fortified Foods

Many food products like plant-based milks, cereals, etc. are fortified with vitamin B12. These foods are especially beneficial for vegetarians and vegans and could help meet your dietary requirements.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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September 16, 2024