Many people often think that cold hands and feet are caused by the cold weather. When the weather is cold, the body activates its natural response to thermoregulation, and the blood vessels constrict to reduce the retention of body temperature. When the blood vessels are narrowed, the blood flow to the limbs will also be reduced, making the hands and feet feel cold. In addition to the weather, some people are prone to have cold hands and feet due to other reasons, such as lacking of certain nutrients such as(e.g. iron, vitamin B9 or B12, etc.), and/or other disease conditions such as (e.g Raynaud's syndrome, hypothyroidism, diabetic neuropathy, etc.)
Key Nutrients
Iron, vitamins B9 and B12 help maintain the health and production of red blood cells, which become abnormally large when the body is deficient in these nutrients, preventing them from carrying oxygen into cells
1. Iron
- Iron can be divided into two types: heme (e.g. meat) and non-heme (e.g. beans, spinach, nuts, potatoes with skin, etc.)
- Adult men and women need 8 mg of iron per day as Recommended Dietary Allowances
- Pregnant women need 27 mg of iron per day as Recommended Dietary Allowances
- Heme iron is more absorbable from animal foods (15-35%) than non-heme iron from plant foods (2-20%)
- It is recommended to add vitamin C-rich ingredients (e.g. red pepper, green pepper or a serving of raw fruit such as orange, kiwifruit or strawberry) to enhance the absorption of non-heme iron
2. Vitamin B9 & B12
- Vitamin B9 (also known as folic acid) is mostly derived from dark green vegetables, including broccoli, kale, spinach or chickpeas, kidney beans, liver, etc.
- During pregnancy, pregnant women need to consume about 600 micrograms of folic acid. However, it is not recommended for pregnant women to consume liver foods as a source of folic acid, because the liver contains a large amount of vitamin A, and excessive consumption of vitamin A may lead to miscarriage or poor baby development Vitamin
- B12 is rich in food sources including meat, eggs, dairy products, yogurt, cheese, etc.
In addition to diet, regular exercise can help promote blood circulation and reduce cold hands and feet. It is recommended to have at least 150 minutes of moderate-intensity exercise per week, such as jogging, swimming, walking stairs, etc.
