nutrition

dietary_supplements

Nutritional supplements – complementing your diet

, , , ,

The necessity of dietary supplements in every day diets

Nowadays society is characterized by speed, feature which tend to define our existence and daily activities. Unbalanced nutrition, sedentary lifestyle, excessive effort and stress, bad habits (like smoking and alcohol use), restrictive diets, several diseases or specific medication can influence intake or loss of body minerals.

Considering the general scientifically accepted data, an appropriate and varied diet could normally offer all the necessary nutrients to provide a correct body development and an overall healthy life. Nevertheless, this ideal situation is not valid for all the classes of nutrients and neither for certain population groups, that can not acquire the necessary mineral or vitamin levels.

Due to hectic lifestyle or medical reasons, consumers may choose to complement certain nutrients’ intake through dietary supplements. During growing process, harvesting, depositing and food-processing, the nutritional content of foods can modify. Food processing causes changes in nutritional levels by exposure to high temperatures, light or oxidative processes. Food characteristics and quality are directly linked to its provenience, used industrial technology and culinary preparation.

Vitamins and minerals deficits can be controlled by external supplement intake. Always keep in mind that, even if you can provide your body with one or more desired nutrients, supplements are meant to complement a healthy diet, never to replace it. Your body cannot synthesize certain elements and neither will achieve proper levels by simply ingesting dietary supplements. A smart varied nutrition is mandatory for a healthy approach of any diet, regardless of the specific goal you may have in mind.

For underlying medical conditions or as advised by your dietitian you should consider using a nutritional supplement or fortified foods. Supplements come in different forms, each one adapted for better absorption. Extracts can be incorporated in: pills, capsules, granules, powders, syrup, tinctures or injectable liquids. Each substance has its specific conditioned pharmacological presentation and administration routine (dosage, frequency and time period until reaching the desired results). Some supplements can be administered on a temporary cure, while other can permanently be a part of your diet.

Always seek advice with your doctor about which nutritional supplement might best suit you and follow his medical advice. Ask about possible side effects, interactions with the medication you take and about the synergistic effect certain substances may have.

Just like foods, supplements too should be chosen considering the quality of the main ingredients, processing and manufacturing technologies in order to obtain superior results.

Eye

Healthy eyes and nutrition – related

, , , , ,

 Daily eating of powerful antioxidants, vitamins and micro-nutrients can improve your vision and long term eye health

Your eyes can too benefit from a healthy diet plan. Vision can also be helped by adding a set of necessary nutrients to your daily eating habits. Antioxidants are proved to decrease the risk of cataracts, macular degeneration, glaucoma, dry eye syndrome.

A diverse nutrition enhances the chances of longer keeping a healthy eye sight. Daily include in your diet colorful fruits and vegetables. From the large variety of nutrients that improve your vision, the following are essential for protecting your eyes from diseases:

Beta-carotene

  • Reduces the progression of macular degeneration. Beta-carotene is found in carrots, sweet potatoes, spinach, kale.

Flavonoids

  • Protect against cataracts and macular degeneration. Rich sources: tea, red wine, citrus fruits, blueberries, cherries, soy.

Lutein and Zeaxanthin

  • Very important nutrients that also prevent chronic cataracts and macular degeneration. Lutein and zeaxanthin can be found in green leafy vegetables (spinach, kale, turnip greens, collard greens, squash) as well as eggs.

Omega-3 Fatty Acids

  • 1000 g daily helps preventing macular degeneration and dry eyes. In addition, they maintain the nervous system’s health and boost the immune system Fish is an extraordinary omega-3 source: salmon, mackerel, herring, cod. Krill is a superior source ot fatty acids. Flaxseeds and walnuts also provide important quantities.

Selenium

  • Eye benefits of selenium: When combined with carotenoids and C and E vitamins. Shrimp, crab, salmon, halibut), brazil nuts, noodles, brown rice contain selenium in proper amounts.

Vitamin A

  • Protect against night blindness and dry eyes. Can be found in beef, chicken liver, eggs, butter, milk.

Vitamin C

  • Also called ascorbic acid, it reduces the risk of cataracts and macular degeneration and visual acuity loss. Rich sources of this powerful antioxidant are fruits and vegetables: sweet peppers, kale, strawberries, broccoli, oranges, cantaloupe.

Vitamin D

  • Reduces the risk of macular degeneration. Salmon, sardines, mackerel, milk and fortified orange juice provide this vitamin. orange juice fortified with vitamin D. Nevertheless, sunlight exposure provides the best vitamin D absorption.

Vitamin E

  • Powerful antioxidant that reduces AMD (macular degeneration) and protects from free radicals. Food sources: almonds, sunflower seeds, hazelnuts, fortified cereals, sweet potatoes.

Zinc

  • Main compound of the retina and choroid layer, zinc is an essential trace mineral that plays a vital role in melanin production of the eye. Reduces risk of night blindness and advanced AMD. Primarly found in oysters, beef, crab, turkey.

Most nutrients that improve vision can be obtained through a healthy diet, including fish, fruits and vegetables. Of course, vision supplement also help, but before starting an eye regimen make sure to consult with your ophthalmologist to ensure you follow adequate approach, especially if you take prescription medications for other health problems.

nutrition-program-2

Nutrition – guidelines to a healthier lifestyle

, , ,

Follow the tips and boost your health

Nutrition basics, a proper diet, healthy eating habits and daily exercise programs are essential for a healthy lifestyle change.

If you consider a diet that leads to an improved life-quality, you should aim for a balanced one that includes natural accessible various foods from the major food groups that will provide essential nutrients (dense foods such as fruits, vegetables, whole grains, low-fat dairy products, lean proteins including beans, nuts and seeds), fits your food preferences and available budget.

To begin with, lower calorie intake, prepare smaller meals, 3-5 times per day. Eat slowly for an improved digestion. Replace unhealthy “treats” with healthy snacks that are easily available (fruits and vegetables). Choose low-fat dairy products, leaner meats and foods prepared with little or no fat. Limit the use of extra-fat like butter, margarine and oil. Cut down on salt, sugar, caffeine and alcohol. Avoid buffets and remember to drink plenty of water for proper hydration.

If you are not hungry, don’t eat. Always stop eating before you’re full. Have an active social life, to limit emotional eating. Find your motivation and have a positive mind-set.

Change your shopping strategy

Shop for healthy ingredients, whole-grains, low fat or fat-free products. Your shopping habits should focus on fresh, unprocessed foods. Stop considering snack foods and sweets as options for healthy menus. Also, during the growing season, check out the farmers market more often.

Healthy cooking

Adopt quick and healthy cooking skills techniques. Search for diet-friendly recipes on-line or in various cookbooks. Learn food-safety tips, recipe makeovers and other related tricks.

Dietary supplements

Supplements are meant to complement a healthy diet, never to replace it. Dietary supplements may help in providing one or more desired nutrients. For underlying medical conditions or if you simply don’t eat enough healthy foods or variety of foods you should consider using a nutritional supplement that will help you limit nutritional deficiencies.

Ask your dietitian about nutritional supplements that might best suit your needs and also about possible side effects. Note that dietary supplements also come in a dosage and have a specific administration routine. Quality of the main ingredients and active principles is an important factor for superior effects.

Search for personalized advice with your nutritionist doctor or dietitian. A personalized program according to health status, lifestyle and food preferences is a must for people that want to enjoy the benefits of healthy living and also manage their weight.