It is a common belief that if we are
taking a proper, traditional, and well-balanced diet then there is no need to
take any additional supplements. But in fact, there are a lot of nutritional supplements
that everyone should intake even if they consume a proper diet and I can
provide reasons for it:
1. Unlike our ancestors, the majority of us
lack a really active lifestyle. We are not active. We don’t exercise on a daily
basis even we don’t have time to have a brisk walk for 25-30 minutes daily. And
it may be due to the reason that we are having a lot of luxuries at our doorstep.
This also leads to us eating less than
our ancestors. So taking less food obviously means less intake of all the
nutrients and minerals.
Another result of our sedentary
lifestyle is that we usually try to go for such comfort food items that have
empty calories. For instance: fast foods, soft drinks and cakes etc. By this I
mean they are only providing calories and no nutrients which are really
important for our bodies to perform in its best way.
2. Over a period of time, the soil of
plants is getting depleted of all the important minerals and vitamins due to
which plants grow properly. The more the soil is fertile and rich in nutrients,
the plants make the better nutrients. That is why we are unable to get good and
proper nourishment even from plant sources.
3. Sometimes we are properly taking a
diet which we may think is healthy and clean but In reality, it is not. Foodstuff nowadays is no more clean and pure as it used to be once.
Important:
Here I am not referring to any fancy
vitamins for instance: collagen, lecithin, or creatine. These and more like them
should be taken after proper critical analysis of the patient's diet, lifestyle, if
he is having any specific medical condition or not, if he is an athlete or not,
and many more analysis like these. And for that, you must contact your doctor or
dietitian.
I am talking about some general common
supplements that everyone should take. But a lot of people don’t know what is
the best time to take supplements? Which two supplements should not be taken
together? How many doses of a particular mineral or vitamin are enough?
So if you have any such questions please consult your doctor/dietitian before taking your supplements. So that you are not prone to any problems caused by the wrong use of supplements.
So here is a list of some minerals and
vitamins that everyone should intake.
1. Vitamin D3
As vitamin D is a fat-soluble vitamin so
it should be taken with meals. If you have any problem regarding your sleep cycle, then consuming it with dinner
is really very suitable.
Our body creates it when we are exposed
to sunlight but obviously due to our sedentary lifestyle this exposure is
really very less. Moreover, it is also not very much distributed in the diet. Its
deficiency is quite common.
Vitamin D is really important for the
strength of our bones and muscles. It also boosts immunity, reduces
inflammation, improves heart function and improves mood.
2. Zinc Gluconate
The deficiency of zinc is also very common.
Its deficiency can lead to suppression of appetite. If you know somebody whose appetite
is being suppressed without any specific reason or you are the one then a zinc
gluconate supplement can be a very amazing option for you.
The reason I am considering this form of
zinc is that the bio-availability(the ability of its absorption in our body) of
zinc gluconate is really amazing.
Zinc is a trace mineral but it is really
very important for normal body functions. Zinc actually is important for your
sense of taste and smell and your immune system. It also plays a critical role
in wound healing and blood clotting.
3. Magnesium Oxide MgO
Magnesium oxide has a lot of benefits
but is best for digestive issues and heartburn. It is important for nerve function
and energy production. It may also help in reducing stress and anxiety levels.
Again I am considering this specific
form of magnesium because of its amazing bio-availability(the ability of its
absorption in our body).
4. Calcium Citrate
People who don’t consume animal dairy,
Fish and Yakhni should include calcium citrate in their diet.
5. Iron Supplements
People who are strict vegetarians
must intake iron supplements.
6. Iodine
Such vegetarians who don’t consume dairy should take iodine from seaweed one ounce once every week.
7. Vitamin K
People who don’t consume healthy fats
such as ghee, butter, cream etc. should take vitamin K2. They also need omega-3
supplements.
The best source that can provide you omega 3 is Flax Seeds.
Its effectiveness increases if it is grinded/ground before its consumption. So add it to your foods and enjoy its incredible benefits.
I hope this article helps you and you will try to include these in your daily routine. If you have any suggestions, queries or anything u want to talk about this topic or any other, Click here to directly go to my Instagram and you can reach me out there.