Boost your body’s resilience by taking these nutrients recommended by Emelyn Wong, senior pharmacist from Watsons. By Dawn Chen
Up your body’s nutrients by eating foods rich with essential vitamins and minerals. (Photo: Wavebreak Media Ltd / www.123rf.com)
Essential vitamin: Vitamin B
It ensures the body’s nervous system and metabolism function normally, so they can help regulate your mood. Lack of vitamin B can lead to fatigue, a bad mood and insomnia.
Best food sources of Vitamin B
Fruits, vegetables, fish, poultry, whole grains or fortified grain products, beans, and breakfast cereals.
Essential vitamin: Vitamin C
Besides its antioxidant effects, vitamin C also regulates the levels of the stress hormone cortisol, so it can return to normal more quickly after a stressful event.
Best food sources of Vitamin C
Fruits and vegetables of various colours – red (bell peppers and strawberries), green (brussels sprouts, broccoli, kale and kiwi) and yellow/orange (oranges, pineapples and papayas).
Consider dietary supplements if you don’t get enough nutrients from food sources. (Photo: Shao-Chun Wang / www.123rf.com)
Essential mineral: Iron
Key in the production of red blood cells, it helps transport oxygen to the rest of the body. A deficiency in this mineral has been linked to fatigue, weakness, heart palpitations, anxiety and panic attacks.
Best food sources of iron
Animal products like red meat, fish and poultry (source of heme iron, which is easier for the body to absorb) and plant products like lentils, beans and spinach (source of nonheme iron).
Essential mineral: Magnesium
This mineral is needed for proper muscle and nerve function, as well as energy production. Chronic stress depletes the body’s store of magnesium. This can lead to muscle cramps, heart palpitations, headaches and fatigue.
Best food sources of magnesium
Dark leafy greens, beans, lentils, nuts, seeds, fish, whole grains and avocados.