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In life, we deal with situations that increase our risk of shortages. The question arises: What to enrich the diet? Or maybe reach for a pill? Below we present solutions to the most popular causes of shortages.
Almond, soy, buckwheat, chestnut, … – which flour is the best?
Caloric rotations can be the way to the perfect diet?
Vitamin deficiencies are easy to find especially in autumn. It is now worth using supplementation. But what to pay attention to? How – in a sea of unnecessary capsules – choose the really valuable ones? You know, it’s best to bet on natural ingredients, but there are times when plates full of fruit and vegetables are not enough. It all depends on the lifestyle – the way you eat, exercise, and even where you live are important.
Do you exercise a lot?
If intense training is an integral part of your day, you may be lacking iron. The richest source of this ingredient is meat, which provides the best digestible form of heme. With iron deficiencies, it is good to include liver, red meat, seafood and turkey in your diet – these foods have the most iron. Unfortunately, plant-based sources are less effective, but vegetarians can do well by adding beans, pumpkin seeds and spinach to their plate. Physically active people need 18-19 mg of iron daily.
When deciding on a supplement, choose those with the words “citrate” or “chelate” on the packaging.
Do you avoid meat?
Even though vegetables are full of vitamins, they lack the one – B12. We will hardly find it in plants, which is a pity! It has a beneficial effect on the nervous system and metabolic changes. The optimal dose of this vitamin is 2,5 µg per day. Go for dairy, soy products and B12-enriched breakfast cereals.
If you choose supplementation, choose the vitamin in the active form of methylcobalamin.
You’re pregnant?
While you are waiting for a baby, you may develop folic acid deficiency. This ingredient has a positive effect on the development of the newborn, it is necessary for the growth and proper functioning of cells. A good solution is to take 450 mg of folic acid. Most of it is found in green, leafy vegetables – here spinach is irreplaceable, but also lentils, beans, avocados and citrus.
Are you buying a supplement? Look for those with 5-methyltetrahydrofolate (5-MTHF) on the package.
Do you rule out gluten?
There is a lot of magnesium in grains that you won’t find in a gluten-free diet. It is an important ingredient that affects the health of the bones and heart. 420 mg is the perfect daily dose for women; men need slightly less magnesium – 320 mg. This amount regulates sugar levels and blood pressure. Look for magnesium in cocoa, nuts, pumpkin seeds, buckwheat and beans.
If you prefer a capsule, choose magnesium citrate.
Do you feel a drop in your mood?
Vitamin D will help in the autumn blues, which also strengthens bones and prevents infections. Ideally, your plate should include oily sea fish such as mackerel, herring or salmon. Vitamin D is also found in egg yolks and milk. Unfortunately, this time even a well-balanced diet will not help when there is no sun that stimulates the secretion of the vitamin.
In a pharmacy, opt for easily digestible vitamin D3 – the daily requirement for this ingredient is 5 µg.
Are you sick?
The season of rain and cold is not conducive to staying healthy – if you feel that you are catching a cold, the immortal vitamin C may not be enough. Strengthen yourself with shiitake mushrooms, specifically an extract that has antiviral and antibacterial properties – 1900 mg is the optimal dose. You can also help yourself by using probiotics – choose the products contain 10 billion microorganisms in the supplement (CFU).
Main photo is from: Photo credit: ysksmz / Foter / CC BY-SA
Author: Justyna Witczak
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