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Sport & Fitness

  • Written by News Company


Eating a balanced diet can help replenish all the basic nutrients and minerals needed for absolute body functioning. But, owing to a busy lifestyle, it may get difficult to manage a balanced diet in everyday life.

This could lead to certain deficiencies in the body, and therefore, hinder your health. To fill in these gaps, nutritionists and dieticians suggest health supplements.

Supplements are easily available over the counter and do not require any prescription. They are mainly recognized as vitamins, minerals, and herbal extracts (often known as botanical supplements). The type of supplement to be used depends upon the type of deficiency.

Here are some of the commonly used dietary supplements:

Omega-3

Omega-3 fatty acids have been proven to keep blood pressure and triglyceride levels low in the body. Especially, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), found in the Omega-3 complex are known to regulate heart and brain health.

The richest source of these fatty acids is fish oil. Though consuming cooked fatty fish like salmon and herring can uplift the concentration of Omega-3 fatty acids in the body, there are other sources as well. For example, chia seeds, flax seeds, and fortified orange juice also contain rich reserves of these essential acids.

In case, you are unable to eat any of these food items, you can choose fish-liver oil capsules. But, make sure you go through the concentration present in the supplement and plan your dosages accordingly.

Iron

Everyone knows the importance of oxygen concentration in the body. Iron present in the red blood cells helps carry this oxygen to different parts of the body. People suffering from iron deficiency often report dizziness and fatigue.

Furthermore, all women need more iron during their childbearing ages, and especially, during pregnancy. This is because the female body needs to produce extra blood during these times, and iron is used up in producing the extra hemoglobin needed.

Whole grains, tofu, cashews, and dark green colored leafy vegetables are rich sources of iron. But, then again, consuming these items can get a little difficult when you are on a busy schedule. And for times like these, keeping an iron supplement would be great. Especially, for pregnant women, when the natural sources of iron may not suffice the need.

Selenium

According to Gerald F. Combs, PhD, Director of the USDA’s Grand Forks Human Nutrition Research Centre, there is no single nutrition that can prevent cancer more effectively, other than Selenium. In fact, Selenium is important for various bodily functions including reproduction, thyroid gland function, and DNA synthesis, along with protection against the damage caused by free radicals.

An average adult is suggested to consume at least 200 micrograms a day. The richest known source of selenium is Brazil Nut, which contains about 100 micrograms. It can get a little difficult to obtain this nutrient with just these natural sources. Therefore, a dietary supplement that can provide you with the required selenium quantities is suggested.

Multivitamins

Folic acid and B-Vitamins are known to reduce the risk of heart diseases and strokes. Similarly, Vitamin-D is beneficial for bones. Additionally, Vitamin-D also helps prevent hyperparathyroidism, which is associated with the excess of parathyroid hormones in the body.

Similarly, Vitamin-A is known to assist the immune system and is also important for the growth and development of the body. Having said that, taking multivitamin pills can prove to be beneficial. Whereas, taking them separately in combination with other nutrients might prove to be more beneficial.

For example, you can combine Vitamin-D with calcium and magnesium, which can improve the functioning of these nutrients as the vitamin helps them bind better. Similarly, if you are looking to increase your vitamin A levels, Earl Hailey from Patch MD recommends a vitamin A supplement to be used in combination with Vitamin-C. Consuming these vitamins in combination with other nutrients can result in a lot more effective health restoration.

Magnesium

Blood pressure regulation and muscle maintenance are some of the common functions of magnesium in your body. It works wonders and helps prevent muscle spasms and cramps. In addition to this, it also helps keep the muscles smooth and flaccid.

For an adult male, the average intake is suggested as 1.7 to 2.6 mg per day. Consuming dark green leafy vegetables such as Swiss Chard and Spinach, Salmon and Mackerel, and nuts such as cashews and almonds can restore the magnesium levels in your body. All of these foods contain large reserves of magnesium.

Having said that, consuming magnesium cautiously is also important, as high concentrations in the body can lead to magnesium poisoning.

Coenzyme Q10

Ubiquinone, also known as coenzyme Q10, is produced naturally in the human body. It is used by your cells to maintain growth in the body. With increasing age, the production of coenzyme Q10 reduces in your body, which can lead to diseases such as irregular sugar levels and diabetes. Furthermore, it is also needed to inhibit the multiplication of cancer cells in the body.

The only way to get back to the youthful levels is the restoration of this essential coenzyme in the body. Some recent studies show that the compound is effective in fighting cancer, Parkinson’s disease, Huntington’s disease, and may also prevent heart diseases by thinning the blood. Furthermore, it is also believed to help fight the free-radicals which are the major cause of aging skin.

Thus, consuming a Q10 rich supplement on a daily basis can help keep your skin young and your body youthful.

Whey Protein

Proteins are groups of amino acids that are necessary for maintaining body structure and regeneration of damaged cells and tissues. Whey protein, which is a complete source of all the necessary proteins needed by the body, is, therefore, an incredible source of these amino acids.

Having said that, the most common sources of whey protein include milk and dairy products. But, with increasing age, it gets difficult to digest these dairy products. Therefore, consuming whey protein isolated from these natural sources can prove to be a better option.

Look for some renowned brands that supply these proteins without any other additives and preservatives.

When it comes to choosing the right supplement, you may need to understand the deficiencies that your body is susceptible to. Nevertheless, consuming these dietary supplements would not bring in any harm to you, if consumed in a monitored manner.

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