If this is the case, you are most likely to be lacking in iron. Recent studies show that women with iron-rich diets reduced their risk of experiencing PMS-related symptoms by 40 per cent as compared to those eating 10mg of iron a day.

Eat lamb, spinach and whole wheat.

UK researchers say they are the ultimate dietary factor for improving skin’s colour. After six weeks following a carotenoid-rich diet, study participants’ complexions were much brighter. Carotenoids are the pigments that give vegetables their orange, red and yellow colours.

Aim for two extra serves of carrots, pumpkins and red capsicums a day.

You might be vitamin-D deficient if you’re having problems sleeping,. One study has found the deficiency is often to blame for sleep disorders, and another has discovered that daytime sleepiness is worse the poorer your vitamin D levels are. Scientists say it might be linked to vitamin D’s role in regulating inflammation.

Get enough safe sun exposure because while eggs, liver and oily fish contain vitamin D, it’s very difficult to maintain levels through diet alone.

Related:.5 Reasons Why You Must Use Sunscreen Now

If you have been having a couple of headaches recently, you could be lacking magnesium. Not only is magnesium deficiency common in people who get migraines – particularly menstrual -related ones – studies show that brain levels of magnesium plummet when a really bad headaches sets in, Magnesium is a mineral that helps muscles relax and at least two recent trials have found that increasing levels of the nutrient can help prevent headaches.

Eat plenty of green leafy vegetables, almonds, seeds, legumes and wholegrains.

You need to top up on vitamin B12 if you are constantly plagued with mouth ulcers. This vitamin helps the body to produce red blood cells. In a study where people suffering from recurrent mouth ulcers took vitamin B12 as part of their supplement; 74 per cent of them were cured after six months.

Eat more eggs, milk and fish.

Try to eat more protein if your wounds take a long time to heal. Research has linked high-protein diets to faster healing. Without protein, skin struggles to form new capillaries and collagen, two important healing mechanisms.

Eat more meat, yoghurt and tofu.

If you are stressed, you would probably need more B vitamins. Swinburne University scientists say that most people’s diets are lacking in all eight B vitamins, which help produce the brain neurotransmitters that psychological wellbeing relies on. Their research proved that people’s stress levels fell by 20 per cent after taking a daily vitamin B supplement for three months.

Eat more meat, beans and wholegrains.