Eating a balanced diet is one of the many ways of keeping your health in tip top shape. But your health's condition is not limited to good food alone. Sometimes, including a supplement or two in your diet can go a really long way. Health supplements come in different forms, vegetables, syrup, pills, capsules, herbs, etc.
These supplements can be dietary nutritional supplements, and most of the time, play an important role in your overall wellbeing. One cannot choose between supplements and a balanced diet; picking both is often the best choice.
Supplements and their importance
Vitamin D is usually called the sunshine vitamin. The body produces this vitamin, thanks to the sun. It builds calcium for strength, prevents cancer, reduces blood sugar, reduces the risk of many diseases, calcium increases, reduces bad mood and, helps one lose weight; this can be gotten from Salmon, milk, sardines, eggs yolk, shrimps, cereal, yogurt, etc. Adult women should take 600IU while pregnant or breastfeeding women take 600IU in tablets, syrup, capsule forms.
Iron carries oxygen around the body which means humans won't survive without its existence. A good amount of Iron will help support the human immune system, facilitate the growth of cells, increase strength, healthy nails/bones, and cause a significant boost in energy. Women need a good amount of Iron because they lose a certain amount during menstruation, pregnancy, and even breastfeeding. NIH determined that the correct dosages for a mineral such as Iron, for women within the age of 50, should be 18mg. While those that are 50+ years should consume at least 8mg regularly.
NIH stands for National Institute of health, it is a medical research agency that specializes in scientific research, with its headquarters in Maryland, United States.
Iron can be of two types, hem or nonheme. Plants are Known as “hem”, while meat and seafood products are known for having both hem/nonheme. Pregnant women should take 27mg while breastfeeding women take 9mg. Sources of this mineral can be found in oysters, chocolate, beef, liver, spinach, lentils.
Iodine: A good knowledge of iodine is that it causes goiter. Pregnant teens and women should take 220mg while breastfeeding mothers take 290mg. Pregnant mothers need enough of it, in order for their unborn child to develop properly, have a strong nervous system, and also facilitate good brain function. Iodine also reduces the chances of thyroid/breast cancer. Sources of iodine are iodized salt, milk, yogurt, cheese, etc. Processed food may not have a good quantity that's why eating fresh natural products is definitely a good choice. Vegans may risk not having enough because their food choices are different. Lack of iodine can cause swollen neck (goiter), weight gain, slow learning, unusual weakness, hair loss, and dry skin, etc.
Collagen. Collagen improves skin health, reduces rashes, eczema, and any skin impurities. With protective Omega-3 which helps the heart and kidney. It can also serve anti-aging purposes, and helps in brain development, and is also beneficial to pregnant women. Foods rich in collagen are fish, egg white, berries, garlic, white tea, vegetables, beans, tomatoes, dairy products. It can be indirectly gotten from good body cream, serums, makeup, etc.
Calcium, are well known for building strong bones. This mineral found in many products is known for supporting bones, teeth, muscles, brain, blood vessels, reduces stroke, etc. Women within the age of 51-70 years, need 1200mg of calcium. While pregnant, breastfeeding mothers, and teens need 1000mg. Calcium can be found in milk, yogurt, fish, broccoli, grains like cereal, canned foods like sardines, fruit juices, cabbage, salmon. Calcium can be carbonate and citrate. Citrate is best taken on an empty stomach and is more expensive than carbonate. Calcium overdose causes difficulties in stooling, prostate cancer, reduces body strength, and iron.
Zinc, is know for being a mood-lifter, and it fights bacteria as well. Women need it most during infancy, childhood, and pregnancy. Proper growth is what one who takes zinc stands to gains but it requires time. Pregnant teens are to take 12 mg, pregnant women should take 11mg, teens take 13mg, women that have babies should take 12mg. Zinc can be in dietary, mineral, multivitamin supplements. Richly found in oysters, red meat, poultry, crab, cereals, beans, whole grain, dairy products. Vegetarians, people who take alcohol, infants, and sickle-celled patients may not get enough of Zinc, because their diet is either restricted or does not contain lots of it. Lack of zinc, causes, hair loss, diarrhea, eye/mouth soreness, loss of appetite, and delayed healing.
Vitamin K is an unpopular mineral but a major component for body building. This is a common name for fat-soluble vitamins. Series of these vitamins include vitamin k1, vitamin k2, present mostly in vegetables. The sources of this vitamin are meat, eggs, cheese, vegetable oil, dairy food. Pregnant teens of 14-18 years take 75mg while 19+ years take 90mlg. Same dosage for breastfeeding mothers.
Vitamin C is also called ascorbic acid, an oxidant that prevents cell damage. Without it, there would be no collagen which helps in healing wounds. The dose for pregnant teens/women is 80/85mg, breastfeeding teens/women 115/120mg. The following are rich in Vitamin C: oranges citrus fruits, red/green pepper, strawberries, broccoli, tomatoes, potatoes, beverages. Vitamin C prevents cancer, skin diseases, helps against cold, strengthens teeth, lowers blood pressure, and regulates the human immune system.
Storing things rich in vitamin c especially fresh ones can reduce the level of vitamins it has. Eat when it's still fresh.
Conclusion
Health support for both men and women is very good because the food we eat is not always balanced. But in this article, we have compiled a list of some major supplements, which should be part of your diet plan. Study them, find areas where they make be lacking, and don’t forgot to include them in your eating plan today. Remember, health is wealth! And what better way to attain optimal health, If not by eating right?
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