As we are in age, our body changes, and we should make dietary changes to meet the nutritional requirements of our body. More than 40 women often feel dry, bone pain, sometimes feel dizzy after suddenly arising, or see black spots in their eyes. According to Olympic sports nutritionist Ryan Fernando, these are not only signs of exhaustion, but also indicate a nutritional interval. For Anward, Celebrity Nutritionist made a customized nutrition plan for Anushka Sharma during his first pregnancy, which included gluten-free and vegetarian food based on the actor’s dietary preferences.
Talking about the risk of anemia in women in her Instagram video, the expert said that if you experience the above symptoms, you can miss three major nutrients in your body – iron, folate and vitamin B12. According to the expert, these three act like a team and when one is low, other people also struggle.
Here are 3 major nutrients for more than 40 women, as shared by the nutritionist:
1.Ron
According to NHS (National Health Services) UK, iron is important in making red blood cells, which carry oxygen around the body. Iron deficiency can cause iron deficiency anemia. Low levels of iron in your body can cause fatigue, dizziness and weakness. According to the expert, your body requires 18mg iron that can be obtained from foods such as organ meats, spinach, and a handful of nuts.
2. Folate
Without folate, your body cannot produce healthy red blood cells or does not absorb iron properly. For folate, one needs to receive 400mg that can only be obtained daily from a beetroot, an orange, or a cup ripe broccoli.
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3. vitamin b12
According to Harvard Health, Vitamin B12 is necessary to keep your brain and nerves healthy and make DNA and red blood cells. B12 is also associated with the lower level of homocysteine, an amino acid (in high levels) dementia, heart disease, stroke and osteoporosis. Experts say that vitamin B12 is necessary to unlock the folate so that it can be used by the body. You can get 2.6mcg vitamin B12 from milk, fish or stronghold foods.
Bonus Tip: Eat eggs for both folate and vitamin B12. “Only two eggs in a day can differentiate,” says nutritionist.
To see if you have any nutritional deficiencies and consult your doctor or nutritionist to modify your diet.
Disclaimer: This material including advice only provides general information. This is not an alternative to qualified medical opinion in any way. Always consult an expert or your doctor for more information. NDTV does not claim responsibility for this information.
