Restless legs syndrome (RLS) is a common condition afflicting as much as 15 percent of the population. It is characterized by unpleasant limb sensations, which include crawling, creeping and aching feelings, in addition to restlessness of the legs, making you feel jittery or fidgety. Among potential causes for RLS are iron deficiency and low levels of certain vitamins, including vitamin B-12 and folate. As with starting any new treatment or diet, always talk to your doctor.
Iron Foods
Dietary iron comes as either heme iron, present in animal flesh, or non-heme iron, found in plant foods. The recommended intake is 8 mg/day if you are male, and 18 mg/day if you are female. Leafy green vegetables are among the richest sources of iron. One cup of spinach has over 6 mg. Other sources include tofu, shiitake mushrooms, lentils and kidney beans. Animal sources include seafood and venison.
Vitamin B-12 Foods
Vitamin B-12 is vital for the proper function of blood and nerve cells, and deficiencies can result in tingling or numbness in your feet. Adults should get 2.4 micrograms per day of this vitamin. It is only present in animal foods; sardines are an excellent choice. Other sources include seafood, beef and lamb. Milk products and eggs are also good options. One cup of low-fat milk has nearly 1 microgram of this important vitamin. Vegans should consider supplementation.
Folate Foods
Folate is also involved in the proper function of the nervous system, and deficiencies can produce muscular fatigue. Aim for 400 micrograms per day, and choose leafy green vegetables, which are excellent sources. For example, for under 20 calories, two cups of lettuce provide nearly 40 percent of your daily requirement. Other sources include asparagus, broccoli, cauliflower and legumes, such as lentils, pinto beans and black beans. Again, before adjusting your diet to confront a medical condition, you should consult with your physician.
References
- The Family Medicine Handbook, 5th Edition; Mark A. Graber; 2006
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center
- LIVESTRONG MyPlate
