Celebrity nutritionist Ryan Fernando, who has worked closely with actress Anushka Sharma, has revealed three key nutrients that can help tackle fatigue and weakness. These insights are particularly relevant for individuals experiencing low energy levels, dizziness, or body aches due to nutritional deficiencies.
The Power Trio: Iron, Folate, and Vitamin B12
- Iron: Essential for the production of red blood cells and oxygen transport in the body, iron deficiency can lead to symptoms like fatigue and dizziness. Fernando recommends a daily intake of 18 mg of iron, which can be sourced from foods like spinach, organ meats, and nuts.
- Folate (Vitamin B9): Crucial for DNA synthesis and red blood cell production, folate also aids in the absorption of iron. A daily intake of 400 mg of folate can be achieved by including beetroot, oranges, and cooked broccoli in your diet.
- Vitamin B12: This nutrient supports brain and nerve health while aiding in the production of DNA and red blood cells. Fernando suggests consuming 2.6 mcg of Vitamin B12 daily, which can be obtained from milk, fish, fortified foods, and eggs. He adds that eating two eggs a day can help maintain healthy levels of both folate and Vitamin B12.
Addressing Nutritional Gaps
Fernando emphasizes that these three nutrients work synergistically, and a deficiency in one can impact the others. He advises individuals to get their nutrient levels checked and consult a healthcare professional for personalized dietary recommendations.
By incorporating these essential nutrients into your daily diet, you can boost energy levels, enhance cognitive function, and maintain overall health. Anushka Sharma’s dietitian’s advice serves as a reminder of the importance of balanced nutrition in combating fatigue and promoting well-being.
