Good Lifestyle

There are many factors that direct a healthy lifestyle. Two swivel aspects include eating healthy diet and exercise. Not only eating a diet rich in food such as fruits, vegetables, legumes and lean protein help maintain energy levels, but it can also help eliminate the disease. In some cases, nutritional deficiencies can make a person more susceptible to certain evils. For example,Vitamin D has been demonstrated to prevent, or reduce the risk of contracting respiratory infections, including thecommon cold. Those who have low vitamin D levels can be subject to respiratory infections more often. So, it would be logical to reach supplements for help, right?

See, sufficient consumption of essential vitamins and minerals can typically be achieved through the consumption of a balanced diet. Often, many people are turning to supplements and vitamins for an extra boost because they provide additional nutritional support, but not all that. In fact, take too many supplements can be dangerous for your health. We consulted Kelli McGrane MS, RD for the Food Tracking ApplicationLoose it!, as well as Tamara Bernadot, co-founder and leader of nutrition at the service of vitamins and personalized supplementsPersona Nutrition, for more insight of the great supplements in relation to food debate.

As RD, why do you think it is better to get nutrients of food rather than supplements?

We know that there are several vitamins that are marketed to consumers, which contain an equivalent nutrition that portions of vegetables and fruits X-amounts, but we are not convinced that it is thebetter way to receive vital nutrients.

"Compared to supplements, whole foods such as fruits and vegetables are almost always a healthier option," said McGrane. "In addition to containing more general nutrients, includingmacronutrients And micronutrients, whole foods also contain fiber compounds and beneficial protections, such as antioxidants, which are not always present in supplements. "

Why should someone take a multivitamin? What is the best way to know if a multivitamin is necessary?

"Although I'm advocating most of your nutrition through entire foods, supplements are needed to ensure a person who meets his needs," said McGrane.

The registered dietitian indicates that multivitamins can be useful for those who can have a restricted diet, fight to eat a diversity of food or have a difficult condition to absorb nutrients from food.

"While blood work can signal a nutrient deficiency, if a person believes that his diet is restrictive or has noticed physical signs of disability, it is important to make an appointment with a dietitian or a primary care physician. Prerequisite before starting a multivitamin ", she explains.

Why is it so important not to ingest an excessive amount of certain vitamins and minerals?

There are two types of main vitamins: those that are soluble in water, dissolved in the presence of water and those that are soluble in fats, which can dissolve in greases and oils. Water-soluble vitamins are not stored in the body, making it even more important to touch the daily requirements of these days. In fact, the body excretes most water-soluble vitamins - including complex B and C vitamins across the urine. On the other hand, the vitamins soluble in the fats, including vitamins A, D, E and K, are stored in the liver and adipose tissue (grease) and if they are excessive, can reach toxic levels.

"Vitamin A, in particular, concerns, while excessive quantities can lead to dizziness, vomiting, damage to fatigue, liver damage, bone loss and hair loss," explains McGrane. "At extreme doses, [she] can even be fatal. It is recommended that adults do not exceed the upper limit of 10.00 IU (900 mcg) a day."

Iron is an essential mineral that could be dangerous if consumes excess quantities. "Acute iron poisoning symptoms include stomach pain, nausea and vomiting. However, if the intake of iron continues to be excessive, the iron can accumulate in internal organs and finally lead Damage caused by the brain and the fatal liver, "she says.

Taking too many vitamins and supplements can put you at risk of toxicity, so be sure to consult your doctor or dietitian in advance.

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What is the frequency of nutrient deficiencies?

"Although many populations globally experience nutritional deficiencies that cause very serious health conditions (such as rashes of a lack of vitamin D in the diet), the real concern in the United States is marginal failure", said Bernadot. "The analysis of the National Health and Nutrition Review Survey finds that almost one-third of US adults may be at risk of disabilities for at least one vitamin".

We need more or less some nutrients during different stages of life. For example, children aged 9 to 18 need1,300 milligrams ofcalcium per day to support bone growth. Men aged 19 to 70 and women aged 19 to 70 require only 1,000 milligrams of calcium a day. Pregnancy and lactation also require increased consumption of specific vitamins and minerals.

"For example, pregnant women need optimal levels of vitamin B9 (folic acid) to help support the growth and development of the baby and minimize the risk of neural tube defects," Bernadot said.

How do you determine what supplements to take, if any?

"The best way is to meet a licensed dietitian who can properly examine your diet for possible nutrition gaps, as well as a nutrition-oriented physical assessment to seek signs of possible failure," said McGrane. "Not only do dietitians are trained to identify gaps, but they will also be able to give you personalized recommendations on the supplements to be taken, at the appropriate dose and trusted marks."

Is there anything to be cautious when taking supplements?

"If your doctor or dietician recommends taking supplements, it is important to remember that nutritional supplements are not regulated by the FDA. As a result, it is essential to do your homework before buying, "says McGrane. "Look for trademarks with USP on the label because it indicates that it has been tested for quality and is produced according to the good manufacturing practices of the FDA."