There’s a place for health supplements in your health cabinet. Supplements can help introduce vitamins and minerals you would not get through your normal diet. There’s a reason why health supplements are popular: They promise to make everything better.
However, things are not always as easy as it sounds. Health supplements can help prevent harmful vitamin deficiency, especially if you follow a restrictive diet that lacks nutrients. While it might be tempting to take large doses to support your health, more isn’t necessarily better. On the contrary, your body may not be able to absorb more than the prescribed quantity, or you may experience side effects from high doses. Besides, supplements can take a long time to act, which means they require consistency.
Perhaps, the most important downside about supplements is highlighted by researchers in the US, who found that multivitamins and supplements could add risks in the prevention of cardiovascular disease. Indeed, vitamin C, vitamin D, and calcium have been shown to have little advantage in preventing premature death. On the other hand, changing your lifestyle and diet could have more effective results. So, it might be time to replace some of your favourite supplements with new daily routines!
Vitamin D means direct sunlight
It’s fair to say that the pandemic has affected our habits. People have self-isolated at home for extended periods. Therefore, it made sense to preserve your health through supplements designed to replace the benefits of direct sunlight as the body transforms sunlight into vitamin D. Yet, it’s now time to reintroduce safe sunlight exposure to your day-to-day routine. It’s fair to say that it can be tricky to arrange if you are still self-isolating or avoiding crowds. However, it can be the perfect opportunity to relocate the home office onto the patio for those who work from home, assuming the weather allows you to work outside. We recommend pressure washing your home patio to remove dust, dirt, and debris, creating a comfortable environment where you can work with a laptop. Do make sure to use suncream protection to avoid harmful UV rays! Ideally, you want at least 30 minutes outdoors during the day, which could be a part of your lunch break or relocating some more casual zoom meetings outside.
Say no to iron deficiency
According to figures, one in 8 individuals doesn’t consume enough iron as part of their diet. Iron deficiency can lead to fatigue and a weaker immunity response. Women, especially pregnant or breastfeeding women, are more at risk of lacking iron in their diet. Similarly, individuals with a vegan or vegetarian diet are more likely to be affected.
Iron is typically present in red meat, seafood and liver, so individuals who don’t eat animal protein can find it hard to absorb enough iron.
However, you can introduce new habits to your diet to naturally bring iron-rich ingredients into your daily meals. Indeed, cooked beans, tofu, and red kidney beans are excellent sources of iron, which can be part of a meal. Additionally, you can also include naturally rich in iron food into your existing recipes. For instance, adding a cup of spinach into your smoothie can provide 0.7 milligrams of iron. A cup of dried apricot in your oatmeal for breakfast will bring 2.1 milligrams of iron. Contrary to common belief, spinach is not the best iron-power food! One important tip to remember: Consuming calcium-rich food at the same time will interfere with iron absorption. Instead, you should consume iron as a source of vitamin C.
Can lactose intolerant people get enough calcium?
A glass of milk appears as the most common source of calcium. But when you can’t digest dairy products, you may be tempted to seek supplements. In reality, milk is not the only source of calcium. A tablespoon of poppy seeds and chia seeds can deliver up to 7% of the recommended daily value. Surprisingly, sardines and canned salmon also contain large amounts of calcium, packing almost 27% of the recommended value for sardines. Beans and lentils are equally rich in calcium. The bottom line: You don’t need to turn to supplements to get healthy doses of calcium in your diet.
Other vitamins and minerals that are commonly replaced by supplements
Vitamin C is another big supplement hit, as most households prefer to take a pill rather than adjust their diet. If orange and citrus fruits aren’t your thing, bell peppers, broccoli, and thyme are delicious sources of vitamin C too.
Vitamin B (or folic acid) is typically found in fortified bread and cereals, beans, and leafy greens.
Finally, magnesium, a popular supplement, could be replaced with dark chocolate, nuts, avocados, and tofu.
While taking supplements can help when your diet makes it impossible to receive nutrients, more often than not, you can get nutrients naturally without a dramatic change of diet! Opt for natural sources rather than a pill.
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