After reading several research findings and trends in nutrition, a common theme begins to emerge. Maintain a healthy diet and you will increase your chances of staying healthy. However, is it possible to get all the necessary nutrients by simply eating healthy? With changes to our food supply such as packaging and processing and damage to our soil where fruits and vegetables are grown, even the most health conscious person may be lacking in some of the most basic nutrients.
As a general rule, supplements should be taken only after considering your own unique situation. Consult first with a knowledgeable health practitioner regarding safe doses, potential side effects, and interactions. Here are four essential supplements to start off your day.
Calcium and Vitamin D
Calcium helps prevent osteoporosis (weak or brittle bones). Vitamin D helps your body use the calcium. Both of these minerals are necessary for your body to function properly. Vitamin D can be found in several food sources such as; fatty fish like salmon and mackerel, egg yolks, and foods fortified with the vitamin. A sufficient dosage of vitamin D helps prevent osteoporosis, heart disease, and diabetes. Recent research findings are suggesting that vitamin D may even help prevent breast cancer.
Omega-3 fatty acids
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the human body. Therefore, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants and nut oils.
Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. Some of the symptoms of omega-3 fatty acid deficiency include; fatigue, poor memory, dry skin, poor circulation, mood swings or depression, and heart problems.
It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet, as these two substances work together to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. A healthy diet should consist of roughly 2 – 4 times more omega-6 fatty acids than omega-3 fatty acids.
Vitamin B12
Vitamin B12, also known as cyanocobalamin, is a water-soluble vitamin. After the body uses these vitamins, leftover amounts are discarded from the body through the urine. Typically, water-soluble vitamins can not be stored by the body. Vitamin B12 is unique, because the body can store it for years in the liver. Because of this, a vitamin B12 deficiency is very rare.
Vitamin B12, like the other B vitamins, is essential for key metabolic processes. It helps in the development and maintenance of red blood cells, nerve cells, and the central nervous system. Several good food sources can be found in eggs, meat, poultry, shellfish, milk, and milk products.
Probiotics
Probiotics are living organisms commonly found in dairy products and other foods that can provide potential health benefits. Basically, they are “good bacteria” used to increase the number of friendly bacteria in your stomach. Probiotics have been marketed for the treatment of many ailments including diarrhea, constipation, gas, irritable bowel syndrome, high blood pressure, high cholesterol and more generally inflammation.
Probiotics can be found in foods like yogurt bearing the live and active cultures label. When choosing a probiotics supplement it is important to read the label and make sure the supplement contains at least one billion organisms.
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