THESE Nutrient Deficiencies Are Driving Your Winter Cravings; Expert Explains

Winter often brings with it a wave of unexpected cravings that go beyond simple indulgence. These urges can be messages from your body, hinting towards specific nutrient deficiencies that are exacerbated by colder months. As daylight hours shorten and physical activity slows, our nutritional needs can change, sometimes resulting in shortfalls in vital vitamins and minerals. Experts have identified that common winter cravings for sweets, salty snacks or carbohydrates may actually be rooted in deficiencies in nutrients like magnesium, vitamin D or iron, which have a major impact on mood, energy, and overall health.

Understanding these nutritional gaps is crucial to managing winter cravings effectively, rather than suppressing them. The signals of extreme hunger or cravings for certain foods come as a result of the body's distress over not getting what it really needs. Focusing on nutrient-dense nutrition and supplementation backed will help you stay balanced, manage winter cravings and enjoy the season much more healthily and comfortably. In conversation with The Daily Jagran, Ms Preety Tyagi, Certified Nutritionist, shares nutrient deficiencies that commonly drive your winter cravings.

Nutrient Deficiencies That Trigger Winter Cravings

Vitamin D

Shorter days mean reduced sunlight exposure, and that can drop your vitamin D levels quickly. Ms Preety Tyagi states, “Low vitamin D is linked to low mood, fatigue, and increased cravings - especially for carbs and sweets - as your body seeks quick energy.” Fortified dairy, egg yolks, and safe sun exposure can help replenish your stores. Or supplements may be taken if a deficiency is shown in the results.

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Magnesium

Magnesium supports over 300 biochemical reactions, including those related to stress and blood sugar regulation. Ms Preety Tyagi says, “When levels dip, it’s common to crave chocolate since cocoa is naturally rich in magnesium.” Adding leafy greens, nuts, seeds, and legumes to your winter meals can help balance cravings and promote relaxation.

Omega-3 Fatty Acids

These essential fats support brain health and help regulate mood. Ms Preety Tyagi says, “Deficiency may heighten cravings for comfort foods as the body attempts to self-soothe.” Incorporating fatty fish like salmon, walnuts, flaxseeds, and chia seeds can boost omega-3 levels and support emotional well-being during darker months.

Nutrient Deficiencies That Trigger Winter Cravings (Image Credits: Canva)

Iron

Low iron can lead to low energy, making sugary or caffeinated foods feel irresistible. Women, in particular, are susceptible to iron deficiency in winter due to reduced intake and increased fatigue. Ms Preety Tyagi states, “Prioritise iron-rich foods such as lean meats, lentils, spinach, and pumpkin seeds. Pairing them with vitamin C - like citrus or bell peppers - helps enhance absorption.

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B Vitamins

B vitamins, especially B6 and B12, play a key role in energy production and mood regulation. Ms Preety Tyagi says, “Low levels may contribute to carb and sugar cravings as your body searches for quick fuel.” Whole grains, eggs, leafy greens, and nutritional yeast can help keep your B vitamins in a healthy range.

Winter cravings aren’t a natural phenomenon; they’re often a message from your body. By nourishing yourself with nutrient-dense foods, you can support your energy, stabilise your mood, and enjoy the season with greater balance and ease.