Even With a Nutritious Diet, You May Be Deficient in These Supplements

Americans this year will spend over 40 billion dollars on supplements, meal replacements, and sport nutrition products, a number that will continue to rise. But do supplements really work? Studies are mixed, but supplements seem to be beneficial when there are deficiencies in one’s diet, and food quality is less than optimal. Head to any grocery store and you’ll see that it’s more difficult than ever to navigate your available choices and find the whole and wholesome foods buried among the processed, junk and fake food.

Even if you strictly follow a nutritious diet, most Americans are lacking in at least a few nutrients because we don’t eat the way our ancestors did (you know… the whole animal) and our soil is depleted of the nutrients it once had so the plants and animals we consume are less nutritious.

So take a look at the top 10 list below and decide if you should be eating more of the nutrient containing foods or if you may benefit from supplementing. One thing to keep in mind… supplements by themselves are almost never as bio-available as they are in combination with other components of whole foods. In other words, when able, eat the food rather than taking the supplement.

Supplement

Best Food Source

Dose

Vitamin D3 *

safe sun exposure

1000 IU / for each 25

lbs of body weight

Magnesium

pumpkin seeds

800 mg

K2*

grass-fed beef

2000 mcg

Vitamin C

broccoli

1000 mg

Krill Oil

fatty fish

1000 mg

B Complex

beef liver

quality Coenzyme

b-complex supplement

Iodine

iodized salt

12.5 mg

Zinc

oysters

15 mg

Selenium

Brazil nuts

200 mcg

Of course, this is not a complete list of nutrients you need in your diet. The best way to evaluate your diet is to keep a food log for a week or two and share it with your health coach. Together, you can identify areas of deficiency and determine the best foods to add to your diet. This is particularly important if you follow any special diet such as vegan or vegetarian, gluten-free, ketogenic or are just cutting calories.

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The Importance Of Multivitamins And Antioxidant Supplements

In this day and age, we are spoilt for choices when it comes to health supplements. With a plethora of supplements available to us, it can be quite daunting to choose the ones that are not only useful to you but also value for your money. Two of the few beneficial supplements that are worth your dough are none other than the popular multivitamins and the antioxidants.

Antioxidants play a great role in your body. Primarily, they can help your body against the free radicals that cause cell damage. Free radicals produce oxidative stress that can damage your health. In this article, we are going to discuss the role of multivitamins, antioxidants and the importance of grape seed extract as far as fighting free radicals in your body.

There are many processes and activities that may cause oxidative stress. Some of them are listed below:

Ozone
Industrial solvents
Exposure to drugs, pesticides, and chemotherapy
Irradiation
Environmental pollution
Smoking
The intake of specific foods like processed or refined foods.
Tissue trauma
Excessive exercise
Mitochondrial activity

All of these Activities may cause Cell Damage.

Actually, antioxidants are on the list of substances that may cause gradual damage to your cells through unstable molecules and free radicals produced in your body in response to environmental elements.

Sources of Antioxidants

There are two primary sources of antioxidants. Basically, antioxidants can be obtained from both natural and artificial sources. Also, many plant-based foods contain a lot of antioxidants. Moreover, plant-based antioxidants are known as phytonutrient.

Your body can also produce some types of antioxidants, aka endogenous antioxidants. Besides, exogenous is the type of antioxidants that your body cannot produce.

Grape Seed Extract

Some people like grape seed extract because of its antioxidant properties. According to many reports, grape seed extract offers a lot of therapeutic and pharmacological effects, such as anti-inflammatory activity. Plus, they can prevent apoptotic cell death.

Also, the proanthocyanidins grape seed extract contains anti-cancer properties. It is possible to reduce the harmful effects of different oxidative processes through the consumption of procyanidins and flavan-3-oils.

Therefore, you can use grape seed extract to enjoy its antioxidant properties. You can also use multivitamins and some antioxidant supplements to improve your health and get the most out of your life.

Multivitamins

Typically, multivitamins are used all over the world. Over the past few decades, multivitamins have gone up in popularity across the world.

According to some people, using multivitamins is a great idea if you want to improve your health, reduce your likelihood of chronic diseases, and make up for bad eating habits.

What are Multivitamins?

In simple words, multivitamins are a type of supplements that contain a lot of minerals and vitamins in addition to other ingredients. They are also known as vitamins, multiples, multis, and multi-minerals.

You can find multivitamins in different forms, such as liquids, powders, capsules, and tablets.

What do Multivitamins Contain?

Multivitamins contain at least 16 minerals and 13 vitamins that are vital for your health. Most of them produce enzyme reactions or work like structural elements or signaling molecules. Actually, your body needs them for the regulation, growth, maintenance and reproduction purposes.

Multivitamins contain 13 micronutrients. They include antioxidants as well, such as vitamin B, e Vitamin D, manganese, zinc, selenium, vitamin C, vitamin A and beta carotene. They boost your immune health, vitality, energy, and overall health.

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How Do I Choose a Supplement?

The Basic Supplements
If you only want to supplement your diet with the absolute basics, this article is for you. Most Americans do not get their basic micro nutrient needs met by food intake alone. Supplements become necessary to fill this gap.

When it comes to supplementation, there is what I refer to as the “Hierarchy of Needs”. This hierarchy starts with the basic nutrient foundation, and then proceeds up to the advanced or hybrid supplements. Think of the hierarchy as appearing like a pyramid, with the wide base being the foundation.

Foundational Supplements
What are the Basic Foundation Supplements?
There are two daily supplements I like to call the foundation products. These are a high quality multivitamin and fish oil capsule. Let me explain why I chose these two.

Multivitamins
The micronutrients found in a multivitamin are necessary in order to meet the demand lacking in a normal whole foods diet. The majority of people do not consume enough vegetables and fruits for optimal nutrition. At the same time, be aware that it is not possible to correct a poor diet with supplements.

But, just taking any brand or type of multivitamin is not the solution. When it comes to supplements, you more often than not, “get what you pay for”. A common mistake consumers make is choosing to purchase a cheaper, bigger bottle online or from a big box store. These are typically a hard heat pressed type and the absorption rate to the body is quite poor. When buying a multivitamin, look for a capsulated high quality brand. You may also want to choose one specific to gender. A male has different nutrient needs than a female.

A good multivitamin provides the basic nutrient needs upon which all others are built. Just because you may not notice a change in energy or some health issues, does not mean it is not helping. Remember, a strong foundation may not get all the accolades of a luxury home, but it is the base of the beauty. You are only as strong as your foundation.

Fish Oil
Fish oil, otherwise known as Omega-3′s, is my other choice for building a strong healthy foundation.

Omega-3′s have very good anti-inflammatory properties. In today’s world, our diets are high in Omega-6′s, which cause inflammation. If you choose to get your recommended dosage of Omega-3′s through diet alone, you would need to eat fatty fish at least 3-5 times per week. As you can see, this is not the easiest way to do it!

Like a multivitamin, fish oil is also sold at a discount in the big stores. But, these are rarely of high quality. A good fish oil supplement contains a high EPA/DHA ratio. With the higher ratio, the need to take numerous tablets is not necessary.

Conclusion
Like I stated earlier, these two supplements are the foundation of any good healthy diet supplementation. Without a good multivitamin and fish oil, you are building on shaky ground. Do yourself a favor and get on a high quality multi and Omega-3 today. Check us out on Facebook for more healthy tips

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