Its time we go back to our natural ways of eating food and treat our food like food instead of broken nutrients.
Nutritional supplements are exactly as the name suggests, ‘supplements’ to a healthy, nutritious diet. One should not take nutritional supplements in the hope that they will make up for a poor diet and lack of exercise, because they will not! There are some nutritional supplements including some vitamins and minerals, as well as other nutrients that one can use in addition to a healthy diet to promote optimal health.
Dietary supplements are products designed to augment your daily intake of nutrients, usually the vitamins and minerals. The fact that I am trying to highlight here is that supplements are to augment i.e., to increase the quality and nutrition in our good diet regime.
Most dietary supplements are safe, and some of them offer actual health benefits and are safe as long as you follow the label instructions, but large doses of certain nutrients can have strong biological effects on the body.
While that may be beneficial in some cases, there are times when taking large doses of individual supplements can be dangerous.
- The fat-soluble vitamins A and D can build up to toxic levels in your body when taken in large doses over extended periods of time. Vitamin B-6 is a water-soluble vitamin, so your body doesn’t store it as efficiently as a fat-soluble vitamin, but prolonged use of vitamin B-6 in large amounts can cause nerve damage. Large doses of vitamin C may cause diarrhea.
- Mineral supplements can also be dangerous. For example, selenium, boron, and iron supplements can be toxic in large amounts.
- Some dietary supplements can interact with prescription medications, or even with each other, and some supplements are supposed to be avoided before undergoing surgery.
- The problem is that many vitamin and mineral supplements are manufactured synthetically with chemicals and do not come straight from their natural sources. They are made to mimic the way natural vitamins act in our bodies. They lack the transporters and co-factors associated with naturally occurring vitamins because they have been “isolated.” The Organic Consumers Association emphasizes that isolated vitamins cannot be used or recognized by the body in the same way as the natural version
- Despite being labelled ‘natural’, over 90 per cent of vitamin supplements on sale are synthetic.
New evidence is emerging that these unnatural forms of vitamin could do more harm than good.
Some studies have alarming results,
In 2011, the Iowa Women’s Health Study of over 38,000 women found the use of multivitamins was associated with a 2.4 per cent increased risk of death.
Thus, For the best of both worlds, the source of these nutrients is important. Usually it is best to try to get these vitamins and minerals and nutrients from food instead of supplements.
| Nutrient | Function | Source |
| Carbohydrates | Broken down to glucose to fuel the body.Stabilizes blood sugar | Whole grainsFruitsVegetables like potato, sweet potato, cantaloupe, pumpkin etc |
| Proteins | Forms new muscleCreates enzymes and hormones | DairyNutsBeans |
| Fats | Provides energyProtects organs from damageBoosts absorption of vitamins | NutsButterFortified butterOilsFlax seeds |
| Vitamin A | Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin | Winter/butternut squashSweet potatoVegetables like Kale, Carrots,Broccoli, cantaloupe, red bell peppers, green peas, SpinachCod liver oilRaw whole milk (full-fat), cheese and butterNuts like Dried apricotsMangoes, Peaches, PapayaSpices/herbs like basil and paprika. |
| Vitamin C(Ascorbic acid) | IT is an antioxidant that promotes healthy teeth and gums.It helps the body absorb iron and maintain healthy tissue.It also promotes wound healing. | Lemon and citrus fruitsStrawberriesIndian gooseberry (Amla) |
| Vitamin D | Necessary for absorption of calciumStrengthens bone healthInfluences muscle function | Early morning sunlight!MushroomsCheese |
| Vitamin E(Tocopherol) | It is an antioxidant.It helps the body form red blood cells and use vitamin K. | Almonds.Raw SeedsMustard Greens.Spinach.Turnip Greens.KalePlant oilsAvocadoBroccoli |
| Vitamin K | Necessary for blood coagulation.It is important for bone health. | Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage |
| Vitamin B1(Thiamine) | It helps the body cells change carbohydrates into energy. important during pregnancy and breastfeeding. It is also essential for heart function and healthy nerve cells. | NutsGreen peasSquashBeansRoasted soy seedsAsparagusPotato with skinWheat germ juiceLegumesSeeds like sunflower |
| Vitamin B2(Riboflavin) | Works with the other B vitamins. It is important for body growth and the production of red blood cells. | Milk.Natural yogurt.Mushrooms.Spinach.Almonds. |
| Vitamin B3(Niacin) | It is a B vitamin that helps maintain healthy skin and nerves.It also has cholesterol-lowering effects at higher doses. | PeanutsMushroomGreen peasSunflower seedsAvocado |
| Vitamin B5(Pantothenic acid) | It is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol | MushroomsCheeseAvocadoSunflower seedsSweet potato |
| Vitamin B6(Pyridoxine) | Vitamin B6 helps form red blood cells and maintain brain function.Helps in chemical reaction of protein | Vegetables like potato, sweet potato, bitter gourd, carrotBananaAvocadoWhole wheat products |
| Vitamin B7(Biotin) | It is essential for the metabolism of proteins and carbohydrates,It is important in the production of hormones and cholesterol | Vegetables like ike green peas, broccoli, cabbage, cauliflower, sweet potatoes, and green and leafy vegetables like spinachFruits containing biotin include bananas, avocados, strawberries, raspberries, watermelon, and grapefruit.Grains like oats, soybeans, wheatgerm, lentils, split peas, bran, and unpolished brown riceNuts like almonds, pecan, peanuts and walnuts |
| Vitamin B9(Folate) | It works with vitamin B12 to help form red blood cells.It is needed for the production of DNA, which controls tissue growth and cell function.Any woman who is pregnant should be sure to get enough folate as this forms folic acid. | Beans.Citrus fruits.Whole grains.Green leafy vegetables.Beets.Cauliflower.Lettuce.Asparagus. |
| Vitamin B12 | It is important for metabolism. It also helps form red blood cellsMaintains the central nervous system. | MilkButter milkCottage cheese(Paneer)CheeseYoghurtAlmondsOats |
| Calcium | Necessary for bone healthInvolved in muscle contraction, nerve function and blood flow | Dairy productsGreen leafsWhite beansQuinoaChestnut |
| Iron | Iron is an important component of haemoglobin, the substance in red blood cells tha carries oxygen from your lungs to transport it throughout your body.Iron is also necessary to maintain healthy cells, skin, hair, and nails, | Green vegetables like spinach, silver-beet and broccoli.Lentils and beans.Nuts and seeds.Whole grains rains like wheat, brown rice and fortified breakfast cereals.Dried fruitsOrganic jaggery |
| Sodium | Regulates fluid balance and blood volumeKeeps nerves and muscles working | Natural saltSeedsNutsLegumesGrainsVegetables |
| Potassium | Maintains fluid balanceStabilizes blood pressureNecessary for muscle contractionVital in heart healthRegulates body pH levels | BananasSpinachTomatoesPotatoesSweet potatoAvocado |
| Chloride | Chloride helps to keep fluids in balance.Maintains the acid-base balance in the body.Chloride is a part of hydrochloric acid in the stomach, which is essential for protein digestion. | Natural saltTomatoLettuceCeleryOlives |
| Magnesium | Magnesium is needed for more than 300 biochemical reactions in the body.It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong.It also helps regulate blood glucose levels and aid in the production of energy and protein. | SpinachPumpkin seedsAlmondsBlack beansAvocadoDried figsYoghurt BananaBlack chocolate |
| Phosphorous | Phosphorus is an essential mineral primarily used for growth and repair of body cells and tissues.According to a study all body cells contain phosphorus, with 85 percent found in bones and teeth.Together with calcium, phosphorus provides structure and strength | Potatoes with skinMushroomsRiceWheat germQuinoaCerealsOatsMilk and milk products like buttermilk, yoghurt, cottage cheese, processed cheeseNuts and seedsDry fruits |
| Omega 3 & fatty acids | Vital for brain healthPrevents heart disease | Chia seedsFlax seedsWalnuts |
| Amino acids | They produce proteins.Several amino acids produce neurotransmitters, but two well-known examples are the amino acids tryptophan and tyrosine. Tryptophan produces serotonin, which regulates your moods and makes the hormone melatonin. Tyrosine is used to synthesize norepinephrine and adrenalin.Your body uses the amino acid arginine to make nitric oxide. Nitric oxide helps lower blood pressure by relaxing muscles in your blood vessels.Three amino acids — glutamic acid, cysteine and glycine — combine to form glutathione, which is an antioxidant.The amino acid histidine makes enzymes used to produce red blood cells and maintain healthy nerves. Tyrosine is needed to synthesize thyroid hormones.Methionine makes SAMe, or S-adenosylmethionine which is essential for the metabolism of DNA and neurotransmitters. | Watercress and spirulina (which even exceed meat)PumpkinLeafy greensHemp seedsChia seedsSoybeansSesame seedsSunflower seeds and sunflower butterAlmonds, Raisins & FigsAvocadosQuinoaWh |
Indian food consists of all the ingredients for nutrition plus the taste!
Go back to your roots and simplify our life, stay Healthy and Happy!
Reach out to me on WhatsApp on 8928458479 if you need more answers about your wellness & your daily dose of health regimes.
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