Do you know that even a complete nutrition diet will not be able to provide the essential vitamins that your body? And that’s the reason you should begin with your supplements on a regular basis. There are various reasons that your body needs supplements like chronic conditions, pregnancy, or other health hazards. We bring you the list of few supplements to include in the daily diet for the healthy body and mind. They are as follows:-
It has been proved many times that Vitamin D is extremely crucial for our body. This vitamin helps in absorbing calcium in our body which is needed for bones. If our body lacks this vitamin then there might be frequent chances of getting sick, pain in bones, and back pain may increase or there may be loss of bone and hair loss. You may get Vitamin D from direct sunlight by sitting in sun for more than 15 minutes but hectic work schedules, winter locations where the sunlight is low and the application of sunscreen on skin blocks the sunlight. Therefore Vitamin D supplement is needed for the body, The foods that include Vitamin D are fatty fish, egg yolks, and fortified foods like milk, juice, and cereal. As per the national institutes of health 600 IU of Vitamin D is needed for adults and children per day.
These are the great form of assurance to provide your body with good health. Studies have proved again and again that even if you consume a healthy diet then also your body lacks the essential nutrients. That’s the reason you should start taking multi-vitamins daily along with your healthy diet. The lack of nutrients in your body may result in insulin resistance, obesity, and premature aging. Vitamins and Minerals assist in strengthening your bones, boost your immune system, and heal wounds. When you go for choosing the multi-vitamin to make sure it contains a trifecta of vitamins, minerals, and antioxidants.
One of the essential nutrients that our body needs is magnesium. It is important for our body as it calms our nervous system and reduces stress. It is helpful in balancing sugar levels and make protein, bone, and DNA. It is a great source of energy production. The foods that provide magnesium to the body are spinach, pumpkin, soybeans, beans, tofu, brown rice, and nuts. As per the studies our body needs 300 – 320 mg of magnesium. Some of the best forms of magnesium are citrate, lactate, chloride, and aspartate.
The most important supplement you would need is Omega-3 as protects your brain. It helps in healing the brain trauma, overall brain function, and also boosts your mood. Omega 3 has been proven to lower inflammation which eventually can assist in alleviating chronic pain, asthma, autoimmune disease and may even fight cancer. The best way to get the Omega-3 is from fish oil but make sure it is fresh as fish oil can easily go rancid and lose its efficacy. You would need to make sure that fish oil is 100% certified sustainable and non-GMO.
Doctors and dieticians often recommend having calcium supplements on a regular basis as it is needed for strong bones and teeth. Especially women usually start loosing bone density earlier than man and therefore the best defense against bone loss is to take the supplements from the beginning. The foods that provide calcium are milk, cheese, yogurt, broccoli, kale, nuts, beans, and lentils. The minimum recommended amount of calcium is 1000 mg for most adults. You may not be able to get all of them from only supplement or food itself. Therefore you should take the supplement along with the right food.
The iron is much needed for the body as it provides increased energy and is helpful in healthy red blood cells and better brain function. People who regularly eat red-meat are certainly getting the right amount of iron in their bodies. The food that provides our body iron is Shellfish, Spinach, Liver and other organ meats, Legumes, Pumpkin Seeds, Quinoa, Turkey, and broccoli. It is recommended to consume 18 mg of iron in the form of ferrous gluconate, ferric citrate, or ferric sulfate.
Vitamin B- 12
It is important that the supplement of vitamin B-12 is included on a daily basis. It is because of the fact that vitamin B-12 works to keep the body’s nerve and blood cells healthy. It also helps to make DNA which is the genetic material in all cells. The foods that are rich in Vitamin B-12 are animal-based like meat, poultry, fish, and eggs. The recommended amount of B-12 is less than 3 mg. Those who eat only vegetarian food they must start taking Vitamin B-12 as even doctors recommend to all the vegetarians and those allergic to meat.