It’s the end of Chinese New Year, and after all the feasting over the past few months, it’s time for a body reset! Whether or not you’re planning to lose weight with a calorie deficit diet, a balanced diet is still essential. So, what do we mean by a balanced diet? It means you still need to eat proper meals that include a variety of vegetables, fruits, meats, and other food groups.
If you find yourself constantly busy and eating only what’s available, with little nutritional value, it can take a toll on your body in the long run. As we age, our bodies require more nutrients to protect and maintain our health. Alongside a balanced diet, it's important to take supplements to boost our well-being. As the saying goes, "Health is wealth," and we believe it’s our responsibility to take good care of our bodies. Ultimately, we want to lead a strong, healthy life rather than a tired, sickly, and miserable one!
This article is a brief guide to help you kickstart your supplement journey by breaking down the essentials and helping you understand what you need. Supplements are by no means a replacement for a balanced diet. It is still of utmost importance that we monitor what we put into our bodies!
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Immunity
Vitamin C
As basic as it may seem, Vitamin C is actually one of the most important vitamins we need in our daily lives! It's for building a strong immune system and for skin health, as it supports collagen production. Vitamin C also plays a key role in growing, developing, and repairing body tissues, and it aids in wound healing, among other benefits. If you find yourself constantly getting sick, it may be due to poor immune health, which often deteriorates with age. Therefore, we recommend taking enough Vitamin C supplements to help build a strong immune system. Of course, you can also obtain Vitamin C from citrus fruits, strawberries, and broccoli! Eat your vitamins!
Zinc
Zinc helps prevent and fight infections—think of it as adding warriors to your body! It also supports skin health by aiding in wound healing. However, zinc should be consumed in moderation, and you should consult a doctor if you're unsure of how much to take. The reason for this is that excessive intake of zinc can interfere with the absorption of copper and iron, which may increase your risk of infections. Nonetheless, zinc remains an essential nutrient for our body, and a deficiency can lead to an impaired immune system.
Energy
B Vitamins / Vitamin B12
If you find yourself constantly tired, you might be lacking in B vitamins. These vitamins are found in meat, dairy, eggs, and whole grains. B vitamins help convert food into energy, and vitamin B12, in particular, aids in red blood cell formation, helping to prevent anemia—a condition that can make you feel weak or tired. Vegans are often at higher risk of deficiency due to the lack of meat in their diet, making supplements important for this group.
Iron
If you're constantly fainting or lacking essential nutrients in your diet, you may be facing iron deficiency (please see a doctor for a thorough check-up). This can also occur during a blood donation or blood test. Iron ensures that oxygen-rich blood reaches your brain cells, helping them function properly. It also contributes to healthy bones and muscles. A lack of iron can lead to fatigue, weakness, and even headaches. Therefore, it's important to get an adequate amount of iron, which can be found in red meat, seafood, and leafy greens. If needed, iron supplements can provide an additional boost.
Melatonin
Sometimes, a lack of energy can stem from poor or insufficient sleep. In this stressful world, there are countless things constantly bombarding our minds, preventing us from getting proper rest at night. If you're having trouble sleeping, try taking melatonin pills or gummies 30 minutes before bedtime. Melatonin is a hormone that helps regulate the sleep cycle. However, like with any supplement, there can be side effects, so it's important to check in with your doctor if you're experiencing insomnia.
Skin, Hair, Nails
To begin, if you wish to strengthen your skin, hair, and nails, there are several vitamins that play a crucial role in collagen production, which is essential for the health of these areas. In fact, many store-bought supplements now include a blend of vitamins that are needed to improve skin, hair, and nail health. You no longer have to stress over which supplements to choose, as many products are labeled 'For Nails, Hair & Skin.' However, you may notice two common ingredients in most of these bottles: collagen and biotin.
Collagen
Collagen is a key component for many women and makes up 30% of your body's protein. Foods like bone broth, fish, and shellfish are rich in collagen and help nourish your skin and promote hair growth. Collagen provides structure to the skin, muscles, bones, and connective tissues, giving you lifted skin, strong nails, and thick hair.
Biotin
Biotin, a form of Vitamin B found mainly in egg yolks and organ meats like liver, helps metabolize carbohydrates, fats, and amino acids—essentially acting as a building block for protein. It's recommended for strengthening nails and hair and is even found in many makeup products. So, the next time you take a supplement for your hair, nails, and skin, make sure it contains biotin!
Bone Health
Vitamin D
Unless you go for daily morning walks in the sun or eat enough fatty fish, most of us aren't getting enough Vitamin D! Women, in particular, are more prone to osteoporosis earlier than men due to lower bone density. Therefore, a supplement like Vitamin D is essential for everyone, as it helps improve and maintain bone health. Low vitamin D levels have also been linked to an increased risk of heart disease, making this supplement vital for our immunity. It's an important nutrient that is often overlooked.
Calcium
Similar to vitamin D, calcium is essential for maintaining and building strong bones. This supplement is particularly important for those who aren't getting proper nutrition. However, many foods naturally contain calcium, such as broccoli, cheese, yogurt, and milk. Calcium also helps muscles contract, which is vital for proper heart function. Some telltale signs of low calcium include constant muscle cramps in the back or legs, brittle nails, and more. However, it’s important to consult a doctor for a more thorough check-up, as too much calcium can be harmful.
All in all, our health is important, and it’s our responsibility to take care of it. As we age, our immunity and bone health tend to decline, which can lead to further complications. It’s up to us to ensure we’re getting the right nutrients to prevent diseases in our bodies.
This article is intended solely as a basic overview of vitamins and should not be considered official medical advice. We strongly recommend consulting a healthcare professional before taking any of these supplements.
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