WE LIVE IN A WORLD OF SUPPLEMENTS! DO YOU?
Do you take a multivitamin? Are you taking more vitamins/minerals/antioxidants than you should and/or are you overdosing without knowing. This tends to be a common situation for people that take multivitamins. Some individuals might be getting more of certain nutrients than they need. This actually causes more harm than good.
Yes, it may be any easy solution to just take a single pill and believe more is better but you may be doing the opposite affect. Get a blood test done and really see what you are deficient in. Take individual supplements for that certain deficiency. If you are deficient in iron or B12, take a supplement and the correct dosage.
Let’s go back to Kindergarten!
Sounds completely silly, but simplifying your health is simpler than we think. We tend to over complicate things than they need to be or sometimes get an information overload where we just want to indulge in everything we learned about “health”. Overall, we should be eating real wholesome food to get our nutrients over supplements.
Getting these most basic nutrients below, are essential to our health. In fact some may need to supplement a multivitamin with one of these nutrients below if you are very deficient. Try to get them from real foods. Some suggestions down below to help you what these nutrients are important for and which foods contain which nutrient.
Vital for: normal growth and development; cell recognition, vision, immune function, and reproduction and helps the heart, lungs, and kidneys.
Source: Vegetables that are rich in carotenoids; pumpkin, carrots, squash, sweet potato, orange coloured vegetables and fruits like papayas, apricots, and cantaloupes. Greens like broccoli, spinach, Swiss chard, green leafy greens. Found in eggs and cheese.
There are eight B vitamins in total that are important. (B1, B2, B3, B5,B6,B7, B9, B12)
Vital: to help make red blood cells. They maintain healthy skin, muscle tone, help you immune, aid metabolism, circulatory, nervous system, convert food to energy and promote cell growth and cell division.
Source: I found this chart that shows how you may obtain each B vitamin from.
Generally, B vitamins are found in eggs, cheese, milk, soy, meat, seafood, beans, lentils, chickpeas and nuts/seeds.
Vital: to form healthy collagen, cartilage, blood vessels, muscle, neurotransmitters, boosts immunity, depression, fatigue, helping endurance and increasing the absorption of iron from foods.
Source: fresh fruits especially citrus fruits. Kiwi, strawberries, guava, black currant, and tomatoes. Even vegetables contain lots of vitamin c like bell peppers, broccoli , brussels sprouts, cauliflower, white and sweet potatoes and spinach.
Vital: to the development of bone and teeth. Helps to absorbs calcium. Helpful to mental health.
Source: sunlight, yolk in eggs, mushrooms, fatty fish (salmon and sardines).
Vital: promotes healthy red blood cells, build muscle, healthy brain and very important for adolescence in girls when they begin menstruating.
Source: nuts/seeds, eggs, soy, red meats, poultry, seafood, green vegetables; green peas, spinach, broccoli, legumes’ chickpeas, lentils and whole grains.
Vital: to building strong bones, muscle contraction, nerve signalling and regulating hormone release.
Source: yogurt, milk, dark leafy greens; kale, spinach, broccoli, fish; sardines, salmon, nuts’ almonds, sesame seeds and legumes.
- B12 : Part of the B family that is really important to take if you are on a vegan diet. As vitamin b12 is not made by the body and usually obtained from animals, it is a very important vitamin as it helps build your DNA and red blood cells.
- MANESIUM: a mineral. Magnesium aids in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Also, magnesium is a great relaxer to help calm down the body. For more information about Magnesium check out this link here.
These nutrients mentioned above are very important to our health and how our body regulates, behaves and develops.
Make sure you are getting the right nutrients everyday.
*I am not a professional consultant, please use information to your discretion. Please contact your doctor or a professional medical/nutritionist for more advice.
*Sourced information from September 2018 edition from Sage Magazine