These days there’s a trend going on where one needs to pop supplements to stay healthy, be it multivitamins, calcium, vitamin D, iron, etc. In certain cases a supplement is of utmost important but in cases where it can be avoided one must consider its food substitute.
When the gut cannot absorb nutrients from the food one is eating then supplements are needed in order to ensure the body does not lose nutrients. Healthy individuals who want to save time by consuming supplements are not doing anything positive for their body.
One can increase the levels of vitamins and iron through diet. There are eight water-soluble vitamins known as B-complex vitamins: thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, vitamin B12, folate, biotin and pantothenic acid. These are important for healthy skin, good vision, healthy nervous system, treating anaemia and the formation of red blood cells. Enriched grain products; whole grains; nuts and seeds like almonds, walnut, sesame seeds; organic A2 cow milk and milk products; organic chicken; egg, etc, are good sources of B-complex vitamins.
Iron is important in blood formation. Iron deficiency can lead to anaemia, fatigue, and weakness especially in females who often lose iron during menstruation or post delivery. Iron-rich foods include lean cuts of organic meat, organic chicken, beans, nuts, enriched whole grains and leafy greens like spinach and fenugreek. Vitamin C acts as an antioxidant, detoxifier, provides immunity, is anti-inflammatory, useful in collagen synthesis, neurotransmission and may decrease the risk of heart disease and some cancers. Vitamin C rich foods also help in iron absorption. The best sources of vitamin C are citrus fruits including amla (goose berries), guava, lemon, grapefruits, oranges, kiwis, red and green peppers (capsicum).
Vitamin A is important for our vision and its deficiency causes anaemia, night blindness, poor vision, etc. Vitamin A is present in the form of retinol in animal foods. For example eggs have 80 per cent of the daily requirement of vitamin A, organic A2 cow’s milk and its products, cod liver oil, etc .Other sources are beta-carotene which is found in green leafy vegetables, yellow fruits like orange, papaya and vegetables like carrots, broccoli, beetroot, etc. Include all these food items in your daily diet to increase vitamin A levels.
Along with eating well make sure to keep yourself well hydrated and include some exercise or activity. Exercising, walking or any activity improves blood circulation and enhances the uptake of nutrients in body.
Start healthy to stay healthy!