Nutritionists Advise: 7 Ingredients That Should Contain Multivitamins

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

"I try to get all my nutrients from my kitchen instead of the first aid kit, but as a realist I know it's not possible to meet my nutrient needs all the time," says Bonnie Taub-Dix, a qualified dietitian. Better Than Dieting. On top of that, there may be other vital factors that require supplements - pregnancy, menopause or even chronic conditions.

A 2002 study found that vitamin deficiencies are often linked to chronic diseases, and supplements can help. Even a complete diet may not give you the nutrients you need when you need them. Multivitamins come to the rescue here.

For a start, daily intake of multivitamins can help provide a good foundation for your health. It can also protect you when you are stressed, sleep poorly or do not exercise regularly.

Even with a "perfect" diet, these problems can make it difficult for your body to absorb nutrients properly, explains nutritionist Down Lerman, a certified health advisor.

But with so many combinations of vitamins and minerals, how do we know exactly what to look for when shopping multivitamins?

Fortunately, you don't need a high degree in nutrition to find out which multivitamins are worth taking with its morning orange juice. See in the following lines which 7 ingredients should be contained in multivitamins:

1. Vitamin D

Vitamin D helps our body absorb calcium, which is important for bone health. Deficiency of this vitamin can increase:

- the likelihood of getting sick;

- your chances of bone and back pain;

- bone and hair loss.

While in theory it is believed that you should get your daily dose of vitamin D when you are in the sun for 15 minutes, the reality is that over 40 percent of people do not. Living in cold places with little sunlight, working in an office from 9 to 5, applying sunscreen (which block the synthesis of vitamin D) make it difficult to get vitamin D.

Foods containing vitamin D are: fatty fish, egg yolks, fortified foods such as milk, juice and cereals.

2. Magnesium

Magnesium is a basic nutrient, which means we need to get it from food or supplements. Lerman notes that magnesium is best known for being important for bone health and energy production. However, magnesium can have more benefits than this. She adds that this mineral can also:

- calms our nervous system and reduces stress;

- relieves sleep problems;

- regulates muscle and nerve function;

- balances blood sugar levels;

- builds proteins, bones and even DNA.

But many people are magnesium deficient because they don't eat the right foods, not because they need supplements. Try eating more pumpkin, spinach, artichokes, soy, beans, tofu, brown rice or nuts (especially Brazil nuts) before switching to supplements as a solution.

3. Calcium

Over 40 percent of the population does not get enough calcium from their diet. This means that these people do not get the mineral they need for healthy bones and teeth. Women begin to lose bone density earlier, and getting enough calcium from the start is the best nutritional protection against this loss.

Foods containing calcium are: cereals, milk, cheese and yogurt, salted fish, broccoli and kale, nuts and walnut oils, beans and lentils. If your diet is rich in these foods, you are probably already getting enough calcium.

4. Zinc

"Zinc is usually low in the elderly and people under severe stress," says Lerman. Zinc supports our immune system and helps our body use carbohydrates, proteins and fats for energy. It also helps heal wounds.

Foods containing zinc are: oysters, beef, herbivorous meat, pumpkin seeds, spinach, offal, tahini, sardines, brown rice, wheat germ, tempeh.

5. Iron

Iron should be in your multivitamins, but not everyone needs the same amount of iron,”advises Lerman. Some of the benefits of iron include:

- increased energy;

- better brain function;

- healthy red blood cells.

Those who eat red meat usually get enough iron, but certain circumstances such as the menstrual cycle, going through puberty and pregnancy can increase the amount of iron you need. This is because iron is essential during rapid growth and development. Vegetarians and vegans should also make sure that their multivitamins contain iron, especially if they do not supplement meat with other iron-rich foods.

6. Folic acid

Folate (or folic acid) is best known for helping the fetus to develop and prevent birth defects. But if you have nail problems, are struggling with depression or want to fight inflammation, this ingredient is also important.

Foods with folic acid are: dark leafy vegetables, avocados, beans, citrus fruits.

7. Vitamin B12

The B-vitamin complex is like a factory made up of eight hard workers who come together to create and maintain our body's energy stores by breaking down the micronutrients we consume (fats, proteins, carbohydrates).

But everyone also has a specialized role. Lerman says vitamin B12 in particular works to keep the body's nerve and blood cells healthy and helps synthesize DNA, the genetic material in all cells. Vegans or vegetarians are prone to vitamin B12 deficiency, as most food sources are animal-based such as meat, poultry, fish and eggs.

Don't rely on multivitamins alone

"This may be obvious, but it's worth repeating: When it comes to vitamins and minerals, get them from food first," Taub-Dix said. Our bodies are designed to extract nutrients from the food we eat, and we will get all the nutrients we need as long as we eat a varied and balanced diet.

After all, supplements should be seen as a bonus, not as a food substitute.