Do you often feel drained, struggle with achy bones or see black spots when you stand up too quickly? If so, you may not just be exhausted. You could have a nutrition deficiency.
Olympic sports nutritionist and Anushka Sharma’s dietician, Ryan Fernando recently shared in an Instagram reel that many people, especially women over 40, experience fatigue, dizziness and pain due to poor nutrition rather than mere exhaustion. However, he adds that addressing the deficiency through diet can lead to increased energy levels and better health.
Dr Fernando says that anaemia remains a common problem for women. According to the National Family Health Survey (NFHS), 53 percent of women in India suffer from anaemia and globally it affects around 1.62 billion people, making it one of the most prevalent nutritional disorders. It often results from iron dietary intake or underlying health conditions. As per NFHS, anaemia can lead to symptoms like fatigue, weakness, dizziness, and impaired cognitive function.
Also read | Iron deficiency anaemia: Causes, symptoms and cure for the most common nutritional deficiency disorder
Dr Fernando says that women, especially those over 40, should be more mindful of their nutrient intake as the body ages, absorption of essential vitamins and minerals declines. It is important, he adds, to make positive dietary changes to thrive to keep bones strong, boost energy and immunity levels.
Dr Fernando suggests 3 key nutrients that are essential for your health after 40. “There are 3 key nutrients: Iron, folate and vitamin B12. These are essential for maintaining energy, cognitive function and good health. These three work like a team, if one is low, the others struggle too.," he suggests.
Also read | Iron deficiency: Add these 8 iron-rich foods in your daily diet to boost immunity, energy
Here’s how to boost your energy with these 3 key nutrients:
- Iron: Iron is essential for red blood, cell production, and oxygen transport. “Iron is the first essential nutrient for energy. Low iron levels can lead to fatigue, dizziness, and low energy. Aim for 18 mg daily from sources like organ meat, spinach, or a handful of nuts,” suggests Dr Fernando.
- Folate or vitamin B9: It is important for DNA synthesis, cell division, and red blood cell prediction. “Folate supports red blood cell production and your health. You can get 400 mg from 1 orange or 1 beetroot, or 1 cup of cooked broccoli,” he says.
- Vitamin B12: Last, but not least vitamin B 12, supports nerve function, brain, health, and energy metabolism. “B12It is ssential for brain function and energy. Get 2.6 mcg from milk, fish, or fortified foods. Eating two eggs a day can help maintain healthy folate and B12 levels,” Dr Fernando says.
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