Iron plays significant role in producing red blood cells that can carry oxygen throughout the body. Deficiency of iron can cause anaemia. Inadequate levels of iron can also cause fatigue, weakness, and exhaustion.
A large number of women above 40 years feel unusually tired even after getting full night sleep and their bodies continue to ask for more rest. There are several reasons attributed to this change that may include poor diet pattern, ineffective nutrient absorption, hormonal imbalance, and reduced metabolism. Women need to maintain a right balance of physical and mental well-being by exercising regularly and eating a wholesome meal. Getting the right nutrients can make a huge difference as they can help women optimise their overall health.
It will lead to reduced risk of diseases and improving quality of life. Leading nutritionist Ryan Fernando said that these are not just signs of tiredness but could also indicate a nutrient gap. It is worth noting that the celebrity nutritionist created a customised nutrition plan for Bollywood actress Anushka Sharma during her first pregnancy which contained mainly gluten-free and vegetarian diet based on the actress dietary choices.
The nutritionist took to his Instagram account and spoke on the aforementioned symptoms and claimed that women above 40 might be missing three essential nutrients in their body namely iron, folate, and vitamin B12. He claimed that these 3 essential nutrients function like a team and when one gets deficient, the others struggle too. According to Ministry of Health and Family Welfare, “the prevalence of anemia among women aged 15 to 49 years is 53%.”
1. Iron: According to NHS (National Health Service) UK, iron plays significant role in producing red blood cells that can carry oxygen throughout the body. Deficiency of iron can cause anaemia. Inadequate levels of iron can also cause fatigue, weakness, and exhaustion. According to Ryan, the body required 18 mg of iron. Good source of iron rich foods includes red meat, beans like red kidney beans, nuts, chickpeas, dried apricots, fortified breakfast cereals, and soybean flour, among others. Regular consumption will support healthy eating habits as these foods are key source of sustainable nutrition.
2. Folate: In the absence of adequate folate, human body will find it difficult to produce healthy red blood cells and can not absorb iron properly. You need to get 400 mg of folate that can be received from one beetroot or orange, or one cup of cooked broccoli every day.
3. Vitamin B12: It plays significant role in keeping the brain and nerves healthy. Vitamin B12 is also required for making DNA and red blood cells. Vitamin B12 can also reduce levels of homocysteine, an amino acid (when levels go high) associated with dementia, osteoporosis, and hear disease. Ryan claimed that vitamin B12 is necessary for unlocking folate so that it can used by body. You will be able to receive 2.6 mcg of vitamin B12 from milk, fish, and fortified foods.
The celebrity nutritionist also shared a bonus tip wherein he claimed that eating eggs can help you get both vitamin B12 and folate. “Just two eggs a day can make a difference,” concluded Ryan.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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