Easy Is Not Always Healthy
All too often, when we are busy doing a lot of things at the same time, we forget to eat healthy, natural food.
Sometimes it’s hard to maintain a healthy diet because it’s not convenient for us. And so, we turn to fast food, to say the least.
As far as the diet is concerned, we should give it 100% full attention because this is how we can function properly.
Therefore, high-quality supplements are a good solution to give the body what it desperately needs and what it misses all too often in today’s diet.
But which supplements are recommended? Which nutritional supplements do we really need? And which dietary supplements are the perfect complement to YOUR diet?
| Related: Why Is Good Nutrition Important?
Is There a Need for Nutritional Supplements or is Food Enough?
You may be knowledgeable on which supplement is right for you or you may just be someone who saw an ad and got curious about dietary supplements.
Whatever stage you’re in, at some point, we’re all going to need supplements.
Of course, you can take these super-nutrients from food or from natural sources like the sun in the case of vitamin D.
But perhaps you also lack the necessary time or expertise to get and prepare the right meals. And as for vitamin D, you may just be living in the wrong continent.
High-quality nutritional supplements are not only important, healthy and almost irreplaceable, they’re just practical.
10 Essential Nutrients You Will Ever Need
1. Vitamin D
Together with calcium and vitamin K, vitamin D keeps our bones and teeth strong and stable, protects against sun allergy in the summer and prevents flu death in winter.
If there is vitamin D deficiency, calcium cannot be absorbed which can lead to all problems associated with calcium deficiency.
These include long-term bone and tooth problems, musculo-skeletal disorders, heart problems even autoimmune diseases such as multiple sclerosis.
Even heartburn can manifest itself as a result of vitamin D deficiency. This happens when the smooth muscle of the digestive system suffers from calcium deficiency and then stops functioning properly.
Fortunately, our body forms vitamin D independently with the help of the sun but this is only possible when there is regular sun exposure.
Since many people in industrial nations don’t spend enough time out in the sun, millions suffer from vitamin D deficiency.
If you are one of these people or if you live in low-light areas, you should take vitamin D in capsule or drop form.
Additionally, if you think your diet contains too little calcium, then you should either optimize your diet or take calcium as a holistic supplement.
2. Omega-3 fatty acids
Omega-3 fatty acids are important for brain health. The body cannot produce omega-3s alone hence, it can be taken from food or supplements.
If you eat a lot of bread, dough and pastries and sweets, plenty of sausage, quark, cheese and pork and cooked with sunflower oil, it can be assumed that the omega-3 fatty acids contained in this diet may not be enough.
Food mentioned above simply provide too much omega-6 fatty acids (linoleic and arachidonic acid). Wherein too much omega-6 may cause chronic inflammation and disease.
To balance your fatty acid intake, add fish such as salmon, trout, herring to your menu and avoid the worst omega-6 sources.
Also, choose coconut oil for frying, hemp oil for dressing and olive oil for vegetables.
Add a spoonful of linseed oil to quark or yogurt to make your usual snack a valuable omega-3 source.
Make chia pudding from tiny chia seeds, which are full of omega-3 fatty acids and provide you with more calcium than milk. But be sure to grind the seeds before use.
If this is too expensive for you, there are available omega-3 fatty acids as a dietary supplement.
Probiotics are friendly bacteria that proliferate in a healthy gut. However, the term probiotics is usually used for supplements that contain these friendly bacteria.
Too much bad bacteria in the gut causes infections, allergies, food intolerances, skin problems, flatulence and high cholesterol levels.
Although all these symptoms are very different, they can all have the same root cause: an out-of-balance intestinal flora, which is called dysbiosis.
Dysbiosis is the result of a high-carb, high-fat and high-protein diet. This can also occur when taking antibiotics.
Unfortunately, along with harmful bacteria, antibiotics also kill the beneficial intestinal bacteria and create the conditions for dysbiosis and subsequent diseases.
If you need to take antibiotics, make sure you increase your probiotic intake to protect and rebuild your intestinal flora!
Common probiotic food sources are yogurt, sauerkraut, pickles, miso and kefir.
Astaxanthin is an antioxidant which increases stress resistance, inhibits chronic inflammation, relieves joint pain, protects the heart and makes the skin resistant to sunlight.
In our busy, everyday lives, there is little to no time to prepare a healthy meal.
Sometimes breakfast is a basic cereal made from tiger nuts, berries, bananas and almond puree; sprinkled with nettle seeds and unpeeled hemp seed.
It is only necessary to take antioxidants as supplements because it is almost impossible to get them all from food.
These supplements can protect us in such extreme situations, when we have no time or energy to do it ourselves.
Astaxanthin is commonly found in food such as salmon, algae, krill, lobster, and crab.
| Related: 12 Healthy Foods High in Antioxidants
5. Aronia berry
Another highly potent antioxidant is the aronia berry or chokeberry which contains the highest known anthocyanin.
Anthocyanins are phytochemicals that relieve inflammation, dilute the blood and inhibit the development of cancer cells.
The anti–cancer activity of the aronia berry was demonstrated in a study in which an aronia extract reduced the growth of colon cancer cells by 50 % in just two days.
Aronia berry juice during chemotherapy protects the liver and stomach relieving numerous side effects.
When taken as a dietary supplement, aronia berry can also protect against damage from radiation therapies and from the sun’s UV radiation.
Aronia is very easy to integrate into everyday life. Dried aronia berry can be mixed in muesli or in shakes or smoothies. Or take it as a dietary supplement everyday as juice.
6. Bitter food
Bitter substances are beneficial to digestion and the acid-base balance.
They regulate gastric juice production, the formation of digestive juices in the pancreas and promote healthy bile flow.
These foods help reduce sugar cravings and enhance the appetite for healthy food. They’re also helpful in detoxifying the liver and lower cholesterol levels.
Foods with bitter substances are incredibly healthy but unfortunately hardly anyone likes them.
If you’re not to keen on eating bitter food, you can take supplements in tablet or capsule form. However, the bitter taste would still be there.
Common bitter foods are bitter melon, chicory, dandelion, Brussels sprouts, arugula; bittersweet spices like cardamom, cumin, fennel, ginger, cloves and cinnamon.
Also try bitter base powder from bitter-rich herbs and spices such as yarrow, anise, fennel, mugwort, juniper berries.
You can make a tea from these which would be much better and you can take drink it several times a day but always before meals.
7. Grass juice
Grass drinks from cereal grasses such as wheat grass or barley grass contain chlorophyll which detoxifies, protects against cancer, removes bad body odors, purifies the blood and accelerates regeneration after illnesses.
Furthermore, grass drinks are highly basic and support deacidification in the body.
To drink grass juices, simply mix the grass powder in your green smoothie, with a freshly squeezed orange juice or almond milk.
Or, if you prefer it warm and hearty, add it to your vegetable broth.
Magnesium keeps enzymes going and makes sure they perform their jobs perfectly.
It is found in green leafy vegetables like spinach, kale; in amaranth, oats, pumpkin seeds, nuts, cocoa, legumes and dried fruits especially in dried bananas.
A lack of magnesium in the body makes one sluggish, exhausted and tired all day. They can’t stand stressful situations, they’re irritable, gain weight and possibly suffer from chronic inflammatory problems.
Regular magnesium intake protects against inflammation, high blood sugar levels, bone density, antispasmodic, regulates weight and relaxes.
Algae grow in the sea and freshwater lakes. They go well with rice, vegetable dishes from the wok, and salads and give dishes their special flavor.
But the freshwater algae Spirulina, Chlorella and Blue-green algae are not dietary supplements in the classical sense.
All three belong to the greatest chlorophyll suppliers of all time and give the advantages of the green plant dye mentioned in number 6.
In addition, they supply valuable cell building blocks such as unsaturated fatty acids, vitamins and proteins and algae substances.
They also strengthen the immune system, protect against infections and free radicals, and ensure quicker muscle regeneration.
But which of the three algae is the best?
It is often said that the blue-green alga supports mental performance, the brain and the nervous system, while chlorella is used for detoxification and spirulina for general vitalization of the whole body.
Basically, none of the algae is better or worse than the other, so you can also alternate in a quarterly basis.
10. Individual nutritional supplement
We all know that every person has different body composition, maintain different diets, a different way of life and therefore have different needs than another person.
Consequently, not all dietary supplements are suitable for everyone.
Each person must decide which supplement is best for him right now and which ones are not.
Now, while the above nine dietary supplements can be useful to almost anyone, you can choose the following eight dietary supplements according to your personal needs, or have them used more than once a year:
If you want to detoxify, care for your intestines, promote your intestinal flora or get rid of the hangover as soon as possible after a long party the previous night.
Bentonite absorbs toxins and harmonizes the intestinal environment.
Drink one to two large glasses of water for every dose of bentonite. Choose a bentonite brand that is certified as a medical device and meets the highest quality standards.
If you need to improve your digestion, mix a spoonful of psyllium or 1/2 teaspoon of psyllium husk powder with one to two large glasses of water every morning.
If you want the complete preventative package for your intestine, your intestinal flora and your immune system, do a colon cleanse once or twice a year.
The goal of the deacidification program is to get rid of the metabolic end products. It is carried out over 4 to 12 weeks.
Deacidification supplies each cell with all necessary nutrients to completely discharge the cellular waste of each cell.
The cell functions are strengthened so you can regain your lost energy.
This active ingredient of turmeric has anti-cancer and anti-inflammatory effect and strengthens the liver.
Sulforaphane is a phytochemical particularly high in broccoli sprouts. The substance has anti-cancer and anti-arthritis properties.
7vitamin B complex
Problems with skin and nerves can be treated with a high-quality vitamin B complex. For gastrointestinal complaints or a strictly vegan diet, we also advise to review the vitamin B12 level.
If you want to build muscle or are recovering from illness or you just want to increase your protein intake, then you can include a vegetable protein powder, such as the lupine protein, the rice protein, hemp protein, pea protein or even a protein mixture to your diet.