Only 30% of us are managing to get five daily portions of fruits and veggies, key sources of a rainbow of vitamins and minerals.
On an average we are eating less than half of the recommended amount of oily fish we need each week, leaving us low on essential omega-3 fatty acids.
It is always best to get the nutrients you need from your diet, If you think you are not managing that, there is no issues in relying in these supplements that should fix the health issues due to inadequate amount of these nutrients in our body.
Iron is the key component for the production of Red blood cells (RBC’s), Lack of adequate Iron on our body causes Anaemia, which can result in tiredness and low energy. Usually women who have heavy periods may be at particular risk.
Red meat is the key source for getting Iron but Iron can be also be found in veg/plant based diet. Pules, Dry fruits, Cereals, Green leafy veg , all these contain Iron.
There is a downside as well, taking too much Iron can cause vomitting, constipation and diarrhoea.
It is recommended to have 15-18 mg of Iron daily.
Health Benefits of Iron
- Boosts Immunity
- Improves Energy level
- Prevents Anemia
- Improved Muscle functioning
- Healthier Pregnancy
- Improved Cognitive functioning
How to take iron supplement: Take it on an empty stomach around an hour before your meal.
Note :- Vitamin C helps your body absorb iron, so you could take it with a glass of orange juice.
Sunlight is the most essential source of Vitamin D though It’s in some foods like Fish, eggs, etc,.
Vitamin D is the important supplement and is recommended for adults of all ages.
Vitamin-D plays an important role in boosting the Immunity especially during Covid–19 outbreak, Doctors advice to consume Vitamin-D supplements.
People who don’t get enough sun exposure and indoor based lives must consume atleast 10 mg of Vitamin-D daily.
Health benefits of Vitamin D
- Stronger Bones
- Proper Hormone regulation
- Enhances Immune system
- Improves Heart health
- Helps managing blood sugar levels
- Boosts Concentration and memory
- Protects against cancer
How to take Vitamin-D supplement: Take Vitamin-D with your main meal, as you need some fat to absorb it properly. Best to take it with your dinner for proper absorption.
Note :- Taking Vitamin-D on an empty stomach or at breakfast reduces absorption.
Vitamin B12 is required for red blood cell production, Metabolism, and Nerve function.
Vitamin B12 plays an Important role in reducing levels of homocysteine, a by product of protein metabolism linked with Alzheimer’s disease, Cardiovascular disease etc,.
Dairy and the Meat are the key sources of Vitamin B12
Health benefits of Vitamin B12
- Helps fight against Alzheimer’s disease
- Prevents Breast cancer
- Prevents Anemia
- Proper functioning of Heart
- Stronger Nervous system
- Formation and Maintenance of Red blood cells.
How to take Vitamin B12 supplement: As it is a Water soluble, You can consume it with fluids.
There are many strains of Probiotics but are mainly found in Yougurt and in some fermented foods.
Lactobacillus family of bacteria plays a important role in healthy digestion, while Bifidobacteria may be beneficial for immunity.
Ideally, you should also have a diet high in prebiotic fiber in a week, which acts as a manure for the good bacteria, helping them flourish in your gut.
All high-fiber rich foods, such as fruits, vegetables, pulses, Whole grains will help, but asparagus, garlic, onion and bananas are particularly rich sources of prebiotic fiber.
If your diet is low in fiber, it could be worth considering a Probiotic.
Health benefits of Probiotics
- Healthy Digestive system
- Enhances Immunity
- Decrease in Antibiotic resistance
- Lowers Blood pressure
- Diabetes treatment
- Healthy Skin
- Prevents Artery diseases.
How to take Probiotics: Take it with a glass of water for better absorption.
Calcium is must for healthier and Stronger bones.
Calcium does not only play a crucial role in bone health but also in hormone secretion, nerve transmission and muscle function.
Dairy would be the main source of calcium.
Calcium is very important during and after menopause. The drop in oestrogen leads to calcium loss from the bones and can raise the risks of Osteoporosis.
At least 700–800 mg of calcium is required daily to maintain healthier bones and better functioning of muscle.
Health benefits of Calcium
- Stronger bones and teeth
- Regulates blood pressure
- Improved Brain functioning
- Proper Muscle contraction
- Blood Clotting
- Boosts Fertility
How to consume Calcium: Along with Calcium, make sure you take Vitamin D which helps your body to absorb Calcium. It is best taken with your dinner.
Folate is a type of Vitamin B found mainly in Green leafy vegetables, Peas, Chickpeas etc,.
Folate is not stored or synthesized in our body and therefore it’s daily intake is extremely crucial.
It’s vital for healthy cell division, brain function, and the formation of red blood cells.
Health benefits of Folate
- Enhances Immune System
- Boosts Fertility
- Prevents Cancer and Heart diseases
- Enhances Brain functioning
How to consume Folate: Take it with a meal. Atleast 400 mcg of Folate per day is required everyday.
Vitamin C acts as an antioxidant, helping to neutralize the free radicals in order to protect the body cells. Also, In maintaining healthy skin, blood vessels, bones and cartilage.
Vitamin C helps aid wound healing and is also necessary for the function of several enzymes and increases the absorption of Iron in the gut.
Vitamin C is found in Citrus fruits (Like Oranges, Lemon, Balckcurrant, Guava, Strawberries, KIWI, etc,.) Also, In vegetables such as Kale, Broccoli, Brissels, Sprouts, Peppers, Potatoes, Tomatoes).
Health benefits of Vitamin C
- Healthy Skin and Hair
- Prevents Iron deficiency
- Boosts Immune system
- Improves Memory and cognitive functions
- Lowers Blood pressure.
How to consume Vitamin C : It is recommended to have at least 80 mg of Vitamin C per day. You can have it after a meal.
Omega-3 Fatty acid
Omega–3 Fatty acid is an essential fatty acid which will help protect against cardiovascular disease and may play an important role in brain health and mood.
The best source of Omega-3 is Oily Fish, Walnuts, Flaxseeds.
Health benefits of Omega-3 fatty acid
- Improves mental disorder
- Fights depression and anxiety
- Alleviates Menstrual pain
- Improved Eye sight
- Improved sleep.
How to consume Omega-3 Fatty acids: It is best taken with the food for maximum absorption.