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Diet-related diseases are rampant in our societies today because most Americans eat excessive amounts of sodium, saturated fat, and saturated fat. Added sugar. This nutritional imbalance can affect your health, depriving us of vital nutrients such as dietary fiber, healthy fats, antioxidants, vitamins and minerals. Only 1 in 10 Americans Eat enough fruits and vegetables, according to the Centers for Disease Control (CDC). Many of these gaps in our eating habits have turned to supplementation, which is why the dietary supplement industry has 152 billion dollars in 2021.
Some supplements can help you meet your nutritional goals, boost your body’s function, increase your well-being, and reduce your risk of life-altering disease. But since then, it can be difficult to know what to buy. Most of them are completely unregulated..
Although some supplements can be useful, they should never replace a good diet, but should complement a healthy lifestyle by filling possible gaps in the diet. And if you are wondering If you have to take additional medicines For optimal health, it’s important to talk to your healthcare provider or registered dietitian first.
Here are four more foods you should consider taking, according to a nutritionist.
1. Omega 3s
Omega-3 fatty acids Polyunsaturated fats are found primarily in seafood, nuts, seeds, and oils. The most common types are eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). Omega-3 fats top our list because they are important for heart, brain, and vision health. Your body can’t make them, so relying on omega-3 rich foods and supplements is a good way to make sure you meet your needs.
Heart disease continues The main cause of death around the world . Food and Drug Administration (FDA) Acceptable Omega-3 fatty acids As a treatment option for people with high triglyceride levels, a high risk of heart disease.
In the year 2019 Journal of the American Heart Association A meta-analysis A total of 127,477 participants were examined in 13 studies. Studies have shown that omega-3 supplements reduce the risk of heart failure, heart attack, and death from heart disease. With only 20% of Americans meeting the American Heart Association’s recommendations to eat seafood twice a week, taking an omega-3 supplement can be a great way to stay on top of your health.
What to look for: There are many options for getting omega 3s in supplement form, whether in liquid, gummy, or capsule form. You can choose from fish oil, algae oil, cod liver oil or seed oil. Look for products that are known for their good taste to avoid fishy taste, so it is easy to take continuously.
How to take: The recommended daily intake of ALA is 1.6 grams for men and 1.1 grams for women. There are no current recommended guidelines for EPA or DHA. Talk to your healthcare team about your personal omega-3 needs.
2. Vitamin D
Known as the “sunshine” vitamin, vitamin D plays an important role in keeping your bones, teeth, muscles, nerves, and immune system in top shape. Low levels can be associated with a single host ConditionsβΈ» Depression, diabetes, heart disease, autoimmune disease and cancer. Because you eat vitamin D foods in general, 2020-2025 Dietary Guidelines for Americans List vitamin D as one of the many nutrients of public concern. In Care Of 42% of Americans They are not getting enough vitamin D in their diet, and this number doubles for African Americans (82%), followed by Hispanic Americans (63%). Vitamin D They are found in cow’s milk, egg yolks, mushrooms, fish, fortified cereals, whole milk, yogurt and orange juice.
What to look for: Choose a supplement that contains vitamin D3 or cholecalciferol. This form of vitamin D is more readily available to our bodies than the other form of vitamin D2.
How to take: Adults should take at least 600 IU of vitamin D daily. You can best get vitamin D with a meal that contains avocado, nut butter, cheese, or other fatty foods. Talk to your healthcare provider about your individual vitamin D needs.
3. Probiotics
The digestive tract is home to a variety of microorganisms such as bacteria, viruses and fungi, many of which are beneficial to our health. Together, these organisms make up your gut flora. When there is Inconsistency The good and bad bacteria in your gut make you vulnerable to disease and illness. Foods such as yogurt, tempeh, kombucha, and kimchi are sources of probiotics, which help bring healthy bacteria to the gut. Research shows that probiotics can promote heart, Mental, DigestionImmunity and Female genital health. Because it’s gut health. closely related For the health of our immune system, taking probiotics can be beneficial in preventing health problems and maintaining harmony in the digestive system.
What to look for: Studies show that at least taking probiotics is good. 1 million colony forming units (CFUs) for effectiveness. Lactobacillus rhamnosus GG and Saccharomyces boulardii are well-studied species; However, it is best to talk to your doctor to determine which species are suitable for your body.
How to take: Some probiotics are best taken on an empty stomach, while others may work better with food. Follow the brand package directions provided by your medical provider.
4. Turmeric
For centuries, turmeric root has been widely used in many forms of food and medicine. Bioactive compounds called curcuminoids are attributed to its health benefits. It’s a closely guarded secret. Curcumin, the most important curcuminoid turmeric posses. Research shows that curcumin helps fight Oxidative stress It prevents inflammation by removing harmful substances called free radicals in the body. Oxidative stress is part of your body’s normal way to function, but if it gets out of hand, it can wreak havoc on your health.
Turmeric Anti-inflammatory properties It can protect against brain diseases by blocking harmful particles in the brain and nerve cells. In addition, chronic inflammation increases your risk Many chronic diseasesincluding diabetes, kidney disease, stroke, cancer and heart disease. Everyone experiences some level of inflammation in their body, taking turmeric regularly can help control inflammation.
What to look for: There is no universal consensus on how much turmeric you should take. However, the World Health Organization (WHO) recommends a reasonable intake of 1.4 mg per pound of body weight, which is about 245 mg for a 175-pound person. When purchasing a turmeric supplement, always look for supplements with black pepper for better absorption.
How to take: Take turmeric while eating fatty foods so that your body can absorb it better.
Bottom line
One of the greatest gifts you can have in life is good health. The key to good health is through eating a balanced diet. While there is no perfect diet, supplements can help you reach your health goals and meet your body’s nutritional needs when taken with a balanced diet. You might consider taking omega 3, vitamin D, probiotics or turmeric to ensure your needs are covered.
Although supplements can be a great driver for health, they can be dangerous if not taken carefully and carefully. Be sure to consult with your doctor for help making the best choice for you.