While it is important to obtain all nutrients from foods, sometimes it is not possible to meet all your nutritional needs from the kitchen. There are some life factors that necessitate the need for supplementation such as pregnancy, chronic illnesses, sports, and menopause among others. Most people with chronic illnesses have vitamin deficiencies. This is why multivitamins are more common than other supplements.
Why Supplement Your Diet?
Supplementation is a way to provide the body with the nutrients not available in food. Besides, it can help you build your health when you are experiencing conditions that make it hard for your body to absorb certain nutrients. Conditions such as stress, insomnia, and lack of regular exercise limit your body’s ability to absorb nutrients. It is important to do your research to find out what options will be best for your body. There are many Canada supplements, vitamins, and healthy options that are available worldwide. Every person is different but generally the following supplements are beneficial to everyone.
Supplements to have include:
1. Vitamin D
Vitamin D enhances the body’s ability to absorb calcium, which further helps strengthen the body’s muscles. With enough vitamin D, your body will not likely get sick, you will not experience bone and hair loss, and your back pain issues will reduce. It is easy to get vitamin D by standing in the sun for about 15 minutes every day. However, most people spend their time in the office and never get enough sunlight. The vitamin is also not so much available in food. You can eat it from fatty fish, fortified foods, and egg yolk.
Although most people have enough iron from the kitchen, there are those who need supplementation. Women are especially prone to iron-deficiency diseases. With iron, someone experiences increased energy, healthy red blood cells, and enhanced brain function. Anyone who eats red meat gets enough iron. However, the menstrual cycle, pregnancy, puberty, and other conditions might necessitate the need for iron supplementation. Children are more in need of supplementation as the nutrient is needed in times of rapid growth. Vegetarians may also want to take iron supplements if they do not eat iron-rich foods.
Magnesium facilitates the body’s bone health and energy production. However, the supplement is also important in calming the nerves, reducing stress, managing insomnia, regulating muscle function, balancing blood sugar levels, making proteins, bones, and DNA. You can get magnesium from foods such as pumpkins, artichoke, spinach, beans, soybeans, brown rice, nuts, and tofu.
4. Vitamin B-12
Vitamin B12 is important in breaking down micronutrients such as carbs, proteins, and fats to provide the body with energy. The nutrient further helps to keep the blood cells and nerves healthy. It also helps make DNA. Vegetarians are more prone to vitamin B12 deficiency as most of the sources of the vitamin are animal based.
Americans do not get enough calcium from the kitchen. This means that a large percentage of the population is suffering from weak bones and teeth. Women are more prone to bone problems as they need a lot of calcium during pregnancy and lactation. Calcium is available in fortified cereals, milk, cheese, salty fish, nuts, butters, kales, broccoli, yogurt, lentils, and beans. Pregnant and lactating women need to supplement for calcium.
Zinc is in short supply in older people and people under stress. The nutrient is important in immune health and absorption of carbs, fats, and energy in the body. It is available in foods such as oysters, spinach, pumpkin seeds, organ meats, tempeh, sardines, and wheat germ. The body doesn’t store zinc and the average American diet doesn’t have enough zinc, which is why supplementation is important.
Folate aids in fetus development, fights depression, reduces inflammation, and facilitates the healthy growth of nails. You can get folate from dark leafy green vegetables, citrus fruits, beans, and avocado. Pregnant women need to supplement the nutrient to ensure they have enough for the developing fetus.
There are many more supplements needed by different groups of people. For instance, athletes might need whey protein to supplement the proteins lost during strenuous activity. Although supplements are good, they shouldn’t be the only source of nutrients for your body. Naturally, the body obtains its nutrients from the food you eat. Granted, supplements should only be an option where foods are not available, the body cannot absorb nutrients from food due to a health condition, or where one needs more nutrients than the food can provide.