We all know that we need essential nutrients like vitamins, minerals and calcium to protect our body from various diseases and to maintain health. So to make our diet good and healthy we should include some dietary supplements in our food. Now the question is what is dietary supplement and from where we can get them in our diet? Read on for our recommendations of the six essential dietary supplements you should never be without:
Dietary Supplement
These are mainly food or nutritional supplements. They supply the vitamins, minerals, fiber, fatty acids, and calcium which might be missing from your diet. These nutrients are essential for our body – they make it strong, healthy, and disease free.
Some essential dietary supplements
1. Vitamin E
It should be present in your diet as it protects from heart disease. Vitamin E also helps in reducing the risk of different kinds of breast cancers, it promotes a healthy looking skin and decreases coronary artery disease. Of the different forms of Vitamin E, the most active form is dl-alpha tocopherol.
Food items rich in vitamin E are:
a. Cooked spinach not only provides vitamin E but also a lot of other nutrients.
b. Almond butter and milk are rich in vitamin E and good for women’s health.
c. Pickled green olives are very nutritious in pasta sauce, pizzas, salads, or only with bread.
2. Calcium and magnesium
Magnesium is the fourth most important mineral for the body. Magnesium is essential for many biological processes that occur in our body and plays an important role in metabolism. On the other hand, calcium is essential for maintaining the necessary level of bone mass. We lose calcium from our body in the form of waste products.
Food that contains calcium and magnesium are:
a. Eat your beans baked.
b. Go for nuts and almonds.
c. Eat green vegetables.
3. Omega 3 fatty acids
They are very essential for protection against diseases and we have to include themin our diet as our body can’t manufacture them. They are very useful for reducing the risk of heart diseases. They reduce inflammation and also save your body from chronic diseases.
Food items which contain omega 3 fatty acid are:
a. Most varieties of fish, for example salmon, tuna, etc.
b. Plant and nuts oil.
c. Soybeans are also rich in omega 3 fatty acids.
4. Protein
Proteins are present in every cell of your body. They play an most important role in keeping your body healthy and alive. They are an essential element in human diet – their function is growth and repairing the tissues. If there is lack of protein in your body then it may lead to diseases like mad cow disease, Alzheimer’s disease, etc.
Food that contains protein are:
a. Most animal based foods contain a healthy amount of protein.
b. Milk, cheese, yogurt, ice cream, etc.
c. Eggs, soups, beans, and nuts.
5. Enzymes
They are essential for the smooth functioning of our digestive system. They promote weight loss. Enzymes are also important for the absorption of food, building and healing your body. They contain nearly 78 ionic minerals. When the body is producing the correct amount of enzymes, you will see the increase in white blood cell count of your body, and as we all know, white blood cells are our best protection against diseases.
Food items which help supply the essential nutrients for enzyme production are:
a. Eat foods that contain lactose, sucrose, maltase, diastase, etc.
b. Eat food items like sweets, banana shakes, ice creams.
c. Extra virgin olive oil.
6. Vitamin B complex
Vitamin B complex helps in promoting healthy skin, hair, and nails. People who lack vitamin B complex in their diet develop wrinkles in their early years.
Food that contains vitamin B complex are:
a. Most whole grain cereals and flours contain vitamin B complex.
b. We should eat eggs – they are also great for our eyes.
c. Have a glass of pure juice – not the sugared variety.