Incorporating essential nutrients into your diet with supplements, as is suggested by the name, should only be used to supplement deficiencies in your diet. Ideally, you should be sourcing all essential vitamins and minerals from your food.
Supplements are a good option when you’d like to observe the benefits of a certain nutrient, but it’s not practical for your lifestyle to ingest it from the source.
For example, you’ve probably heard that turmeric curcumin is great for its anti-inflammatory and weight management properties. However, to receive those benefits you’d have to ingest about 1000mg of the curcuminoids daily, which is what you’ll get in about 10 teaspoons of turmeric. That's great if you enjoy eating turmeric throughout the day, every single day. However, for those who struggle with the frequency of that intake, but want to reap the benefits, this would be a primary case where one could consider taking a concentrated supplement instead.
The fact of the matter is that you can source an efficient amount of essential nutrients from your food. Here’s a list of superfoods that can help you round out your nutrition plan:
Omega-3 Fatty Acids
These essential fats are important for your bodily functions, think about it as lubrication for your vital organs. A deficiency in Omega-3 fatty acids has been linked to cardiovascular disease, mental fatigue, and vision loss.
Fatty fish like salmon and mackerel are an excellent source of Omega-3 fatty acids, are easy to prepare, and also include healthy amounts of protein and vitamins.
The role of antioxidants is evident in your overall health and appearance. Antioxidants help maintain the elasticity of your skin, keep your cells from being damaged by free radicals, and prevent disease.
The three major antioxidants (beta-carotene, vitamin C, and vitamin E) can be sourced from superfood fruits and vegetables, like carrots, kale, avocado, and oranges. Zinc can be absorbed from dairy products, whole wheats, beans, and nuts.
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B vitamins are important in the function of your body’s cellular processes. A deficiency in B vitamins will manifest itself in the form of skin irritations, extreme fatigue, and anemia.
Because this group of vitamins are water-soluble, it’s up to you to replenish your body’s supply daily. Whole grains, dairy, eggs, red meat, and seafood are excellent sources of all eight B vitamins. One of the most popular supplements, biotin, is popular for its role in metabolization and ability to encourage healthier nail and hair growth.