Ingredients
- Pumpkin seeds — among the richest sources available
- Almonds and cashews
- Til (sesame), including as chikki
- Ragi and bajra
- Palak, methi and other dark greens
- Rajma, chana and black dal
- Dark chocolate, 70% and above
- Banana
- Whole wheat rather than refined flour
Method
A tablespoon of pumpkin seeds daily — over curd, in a salad, or eaten as they are. This alone covers a useful share of the requirement.
One millet meal a day. Ragi or bajra in place of rice or wheat at one meal.
Greens at least four times a week, cooked briefly.
Rajma or chana twice a week as a main dish rather than a side.
A square of dark chocolate in the evening, if you want one. It is a genuine source.
Magnesium supplements can cause loose stools and interact with some medicines. Food first is the sensible order.
Why it works
Nutrition, per serving
| Energy | Protein | Carbohydrate | Fat | Fibre |
|---|---|---|---|---|
| varies | — | — | — | — |
A recipe is a good start, and it is not a plan.Which foods will help you specifically depends on numbers this page cannot see. The check below takes two minutes and asks for nothing.
Take the 2-minute check2-minute check
Why are you so tired?
Four questions. Fatigue nearly always has a findable cause.
How much do you sleep, and how well?
Any hair fall, breathlessness on stairs, or heavy periods?
Do you crash in the afternoon?
Any low mood or difficulty concentrating?
No obvious driver from these answers
If it persists, thyroid, ferritin and vitamin D are the sensible first tests.
There are likely contributors here
Ferritin, thyroid and vitamin D between them explain most persistent fatigue.
Several contributors appear to be present
This is worth testing properly rather than pushing through. All three common causes are treatable.
This check is an indication, not a diagnosis. It does not replace medical advice.
Who this recipe is for
This recipe is used in our plans for the conditions below. Each page sets out the symptoms, the tests worth having and how the condition is treated.
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See the recipe →Start with your own numbers.Free assessment, free first consultation, and no figure quoted that we cannot substantiate.
Start my free assessmentThis recipe is general nutrition information. It is not a treatment for any condition and it does not replace advice from your doctor. Never change prescribed medication on the basis of a dietary change.