Food Sources and Supplements

Food Sources

The best way to get the nutrients you need is to eat a diversity of healthy foods. This includes fruits, vegetables, whole grains, lean protein, and low-fat dairy products.

Here is a list of some good food sources of essential vitamins and minerals:

Vitamin A: Sweet potatoes, carrots, spinach, kale, broccoli, cantaloupe, mangoes

Vitamin C: Citrus fruits, berries, tomatoes, bell peppers, broccoli

Vitamin D: Greasy fish (such as salmon, tuna, & mackerel), eggs, fortified milk

Vitamin E: Nuts, seeds, avocado, olive oil

Vitamin K: Leafy green vegetables, broccoli, Brussels sprouts, cauliflower

Calcium: Dairy products, leafy green vegetables, fortified foods (such as orange juice and cereals)

Iron: Lean meat, poultry, fish, beans, lentils, tofu, fortified cereals

Magnesium: Nuts, seeds, whole grains, leafy green vegetables

Potassium: Bananas, avocados, potatoes, sweet potatoes, leafy green vegetables

Sodium: Table salt, processed foods

Zinc: Meat, poultry, seafood, beans, nuts, seeds

Supplements

Supplements can be a good way to get certain nutrients that you may not be getting enough of from food. However, it is important to talk to your doctor before taking any additions, especially if you have any underlying health circumstances or are taking any medications.

Here are some examples of supplements that people may take:

Multivitamins: Multivitamins cover a variety of vitamins and minerals in one pill. They can be a good option for people who have difficulty eating a balanced diet or who are at risk for nutrient deficiencies.

Vitamin D: Vitamin D is significant for bone health and immune function. Many people do not get enough vitamin D from sunlight or food, so taking a supplement may be necessary.

Iron: Iron is important for loud oxygen throughout the body. People who are at risk for iron deficiency, such as pregnant women and people with certain medical conditions, may need to take an iron supplement.

Calcium: Calcium is important for bone health. People who do not consume enough dairy products or other calcium-rich foods may need to take a calcium supplement.

Omega-3 fatty acids: Omega-3 fatty acids are significant for heart health and brain development. People who do not eat fish regularly may want to consider taking an omega-3 supplement.

It is important to note that supplements are not regulated by the FDA in the same way that medications are. This means that it is important to do your research and choose supplements from reputable companies.

When to Take Supplements?

Most people do not need to take supplements if they are eating a healthy diet. However, there are some people who may benefit from taking supplements, such as:

Pregnant women and women who are breastfeeding: Pregnant and breastfeeding women need extra nutrients to support their growing babies. They may need to take supplements, such as iron, calcium, and vitamin D.

People with certain medical conditions: People with certain medical conditions, such as celiac disease, Crohn's disease, and ulcerative colitis, may have difficulty absorbing nutrients from food. They may need to take supplements to ensure that they are getting the nutrients they need.

People who take certain medications: Some medications can interfere with the preoccupation of nutrients from food. People who take these medications may need to take supplements to ensure that they are getting the nutrients they need.

Older adults: Older grownups may be at risk for nutrient deficiencies due to changes in their bodies and diets. They may need to take supplements, such as vitamin B12 and vitamin D.

If you are thinking about taking additions, talk to your doctor first. They can help you determine if you need supplements and which ones are right for you.

Impacts

Food supplements can have a variety of impacts on health, both positive and negative.

Positive impacts

Some of the positive impacts of food supplements include:

Correcting nutrient deficiencies: Food supplements can be used to correct nutrient deficiencies in people who are not getting enough of certain nutrients from their diet. For example, pregnant women may need to take iron supplements to prevent anemia.

Maintaining an adequate intake of certain nutrients: Food supplements can be used to maintain an adequate intake of certain nutrients in people who are at risk for deficiency. For example, older adults may need to take vitamin B12 supplements because their bodies have difficulty absorbing this nutrient from food.

Supporting specific physiological functions: Food supplements can be used to support specific physiological functions, such as bone health or immune function. For example, people with osteoporosis may need to take calcium and vitamin D supplements to strengthen their bones.

Improving athletic performance: Some food supplements, such as creatine and protein powder, may help to improve athletic performance.

Promoting weight loss or muscle gain: Some food supplements, such as fiber and protein powder, may help to promote weight loss or muscle gain.

Negative impacts

Some of the negative impacts of food supplements include:

Side effects: Food supplements can cause side effects, just like medications. For example, taking too much vitamin A can cause headaches and liver damage.

Interactions with medications: Food supplements can interact with medications, causing problems such as increased or decreased absorption of the medication.

Contamination: Food supplements may be contaminated with impurities, such as heavy metals or bacteria.

Cost: Food supplements can be expensive, especially if you are taking multiple supplements.