From brittle nails to feeling tired and cranky. Gastro doctor, Dr Pal points out hidden nutrients women often overlook

Feeling wiped out, cranky, or breaking out more than usual? It might not be just stress—it could be your body waving a red flag about missing nutrients. Women often overlook essential vitamins and minerals, and small deficiencies can mess with energy, skin, hair, mood, and even bones. Eating right isn’t about fad diets—it’s about giving your body what it really needs, as per Gastro specialist, Dr Pal. Here’s a handy guide to the most common nutrient gaps and the foods that naturally fill them.

Iron

According to Dr Pal, iron keeps fatigue, dizziness, and pale skin at bay. It is found in spinach, beetroot, lentils, and chicken liver. Healthline notes that legumes are packed with nutrients. Common varieties include beans, lentils, chickpeas, peas, and soybeans. They’re especially rich in iron, making them an excellent choice for vegetarians.

Calcium
Calcium strengthens bones and nails and prevents cramps, available in ragi, curd, moringa leaves, and milk. The NHS UK advises adults to get 700mg of calcium daily, typically achievable with a balanced diet. Key sources include dairy, leafy greens like broccoli and cabbage, soy products, fortified plant-based drinks and bread, nuts, and small fish with edible bones. Spinach, despite its calcium content, is less effective due to oxalates reducing absorption.

Vitamin C

As per Dr Pal, vitamin C boosts immunity and helps wounds heal faster, with amla, guava, papaya, and oranges. According to Healthline, antioxidant-packed foods include sweet yellow peppers and black currants, which contain vitamin C and anthocyanins that may protect against chronic disease. Kiwis, lemons, papayas, strawberries, and oranges are also rich in vitamin C, supporting immunity and overall health.

Omega-3s
Omega-3s help with mood, focus, and joint health. He suggests walnuts, flax seeds, chia seeds, or Rohu/Hilsa fish. According to Healthline, omega-3-rich foods include fatty fish like salmon and mackerel, and plant sources like soybeans, walnuts, and chia seeds. These foods provide protein, healthy fats, vitamins, minerals, and antioxidants that support heart health and overall wellness.

Vitamin D

Vitamin D fights fatigue, bone pain, and muscle weakness, via sunlight, fortified milk, mushrooms, or eggs. The NHS UK states that vitamin D is present in a limited range of foods. Key sources include oily fish like salmon, sardines, trout, herring, and mackerel, red meat, egg yolks, liver (not recommended during pregnancy), and fortified items such as certain spreads and breakfast cereals.

Magnesium and Zinc
Magnesium eases cramps, fatigue, and anxiety in pumpkin seeds, almonds, cashews, and bananas. Zinc is essential for hair, skin, and immunity, found in pumpkin seeds, sesame seeds, cashews, and chickpeas.