Deficiency of which vitamin causes more colds?
Vitamin B12 plays an important role in the production of red blood cells and the delivery of oxygen to the body. Its deficiency reduces the body’s ability to generate heat, causing cold hands and feet. Its symptoms include tingling, fatigue, forgetfulness and difficulty concentrating.
Source: Milk, curd, cheese, eggs, fish, chicken. Deficiency is common in vegetarians, so supplementation may be required as advised by a physician.
Vitamin D helps regulate body temperature and strengthen the immune system. Deficiency is common in winter due to less sunlight.
Source: 15-30 minutes of sun exposure daily, egg yolks, fortified milk, mushrooms, fish (salmon, sardines).
Vitamin C boosts energy and immunity. A deficiency can increase the risk of colds and flu. Vitamin E helps maintain body temperature.
Source: Lemons, oranges, amla for vitamin C, almonds, walnuts, sunflower seeds for vitamin E.
Iron helps make hemoglobin. Deficiency reduces oxygen supply, slows metabolism and reduces body heat production.
Sources: Spinach, chickpeas, jaggery, dates, rajma. It is important to take vitamin C along with iron so that the body can absorb it properly.
Hypothyroidism (thyroid deficiency): Thyroid hormone regulates the body’s metabolism. Its deficiency can make it difficult to maintain body temperature.
Source: Foods rich in iodine and selenium such as iodized salt, fish, yogurt, Brazil nuts.
Eat a balanced diet
Dairy and non-vegetarian foods for vitamin B12.
Sunlight and fortified foods for vitamin D.
Green leafy vegetables and jaggery for iron.
Fruits and nuts for vitamins C and E.
Spend 15-30 minutes in the sun every morning without sunscreen. It is the best source of vitamin D.
Eat hot foods.
Ginger, cinnamon, cloves, jaggery and fenugreek increase the body’s natural heat.
If you’re feeling very cold, get your iron, vitamin B12, and thyroid levels checked.
Feeling cold in winter is not just a result of the weather, but can also be a sign of nutritional deficiencies. Proper diet, sun exposure and timely checkups can help prevent this problem. If symptoms are severe, consult a doctor.
November 27, 2025 6:28 PM IST