This nutrient is safer to obtain from a pill than food, warn the experts
As a supplement, it has all the advantages without additional risks.
Obtaining the right nutrients is essential to the functioning of your body - and can even help protect against diseases. This is why it is so important to pack your diet with a wide range of foods that provide vitamins, minerals, proteins, fibers, etc. If you suspect that you arelacking in a particular nutrient Or would benefit more, you might be tempted to buy supplements that give you an additional boost. However, experts say that there is only one supplement that is really better to put themselves in the form of a pill than food. Read the rest to find out which nutrient is the only one that is best ingested as a supplement, and why it is worth adding to your daily routine.
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It is best to get most of your nutrients thanks to a well -balanced diet.
Experts say that the best way to get all your necessary nutrients is to eat a varied diet rich in whole food. According to Mayo Clinic, this approach offersThree key advantages Compared to the food supplements which are in the form of pills and powders.
First, whole foods offer complex nutrition that provides a wide range of micronutrients, rather than isolated nutrients. They also provide your body with essential fibers, which can "help reduce the risk ofType 2 diabetes, Colorectal cancer, stroke and heart disease, "said the Mayo clinic. Finally, obtain your nutrients from food sources provides protective substances such as antioxidants, which protect your cells and tissues.
A complete diet must include "a lot of fruits, vegetables, whole grains, lean proteins and healthy fats", saysLindsay Delk, RD / RDN,A dietitian over 20 years old. "If you have specific questions about the nutrients you need, talk to your doctor or a registered dietitian. They can help create a personalized plan to make sure you get everything your body needs," add- she.
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There is a nutrient which, according to experts, can be safer in the form of a pill.
The New York Times recentlypublished a quiz To assess public knowledge on food supplements. After each question, they offered fascinating facts on the risks, advantages and uses of many popular products.
In this domain,Anand Dhruva, MD, director of education at the Osher Center for Integrative Health at the UCSF, praised the value of taking fish oil in the form of pill capsules on food. "It is always preferable to obtain vitamins and minerals from a well -balanced diet than pills, extracts or powders", theTime wrote. "The only exception can be fish oil, according to [Dhruva].
Here's how to safely enjoy the advantages of fish oil.
Fish oil supplements are made by extracting fats from fish tissue. They are rich in two types ofOmega-3 fatty acids- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - which can help improve brain health, heart health, cholesterol, blood pressure, etc. "When you are looking for an additional fish oil, it is important to consult the amount of EPA and DHA it contains. Make sure that at least 50% of the oil is EPA and DHA ", advises Delk. "More importantly, buy any supplement from a famous brand with third-party certification," she adds.AE0FCC31AE342FD3A1346EBB1F342FCB
While fish oil supplements offer a mercury -free way to enjoy a wide range of health benefits, you can also get these same advantages with a minimum of mercurySelect a few fish types. Salmon, sardines, freshwater trout, herring, anchovies and the Pacific mackerel are all good options, according to Mayo Clinic, just like Tilapia, cod and catfish. The American Heart Association recommends eating at leastTwo portions of fatty fish per week, if it is your main source of omega-3.
Alternatively, you can get your omega-3 from fortified foods such as yogurt, milk and eggs. For those with a plant-based diet, flax seeds, canola oil, nuts, sunflower seeds and soybeans can also provide an omega-3 boost.
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However, some people can still benefit from supplements.
Although food sources are almost always the ideal source of nutrients, experts say that fortified supplements or foods can always be useful for some people. This includes those who are pregnant or try to become pregnant, 50 years or more, or who have a bad appetite.
Supplements can also be useful for people who follow a diet excludes whole food groups , those who have medical conditions that affect digestion, allergic people and those who have undergone surgery on their digestive paths.
Talk to your doctor to find out if the supplements are right for you - and if you can benefit more from the supply of these nutrients from your diet.
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