In today’s fast pace, pharmacies are full of multivitamins and dietary supplements. From vitamin D capsules to zinc tablets, many people trust them to close the gaps in their diets. While supplements can be beneficial in some cases, they are often used, and many are overlooking natural foods full of nutrients available to us. A well -balanced diet can reduce the need for supplements while offering a series of other health benefits. Instead of trusting daily pills, why not add some simple and healthy foods to your diet to obtain the nutrients you need?
Also read: The truth about supplements: are they really good for your health?
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Here are 8 daily foods that can replace their dietary supplements:
1. Vitamin c
Vitamin C is essential to increase immunity, wound healing and maintain bones and teeth. If you are using supplements for vitamin C, consider add fruits such as oranges, lemons and grapefruits to your diet. Other excellent sources include strawberries, peppers and kiwis. You can also include Kakadu plum in your diet, as it contains 75 times more vitamin C than oranges, according to a 2021 study in Applied Sciences.
2. Vitamin d
Our bodies do not produce vitamin D unless exposed to sunlight. Vitamin D is crucial for bone development and immune support. If you are not receiving enough sun, omits the vitamin D3 capsules and use fatty fish such as salmon and mackerel, which are excellent sources of vitamin, as noted in a 2019 study published in the Journal of Nutrition Association of Thailand. Other options include fortified milk and egg yolks, which can be added to their meals.
3. Calcium
To build and maintain strong bones and teeth, calcium is essential. Instead of trusting calcium tablets, resort to dairy products such as milk, yogurt and cheese. If it is lactose intolerant, opt for milk, tofu, almonds and leafy vegetables leafy vegetables such as spinach and curly. A simple way to increase its calcium intake is consuming only two spoons of chia seeds, which provide 14% of their recommended dietary assignment of calcium, according to an investigation published in the African Magazine of Food Sciences.
4. Iron
Iron supplements are often used to combat fatigue and fatigue. Instead of supplements, you can get a lot of food from food such as red meat, lentils, beans and spinach. The pairing of iron -rich foods with foods rich in vitamin C, such as citrus fruits, will improve absorption in your body.
Photo: Istock
5. Zinc
Zinc plays an important role in skin health, immune function and cell growth. It is also important to reduce inflammation and the fight against infections. Instead of depending on zinc tablets, add pumpkin seeds, chickpeas and anacardos to your diet. According to him National Health InstitutesOysters contain more zinc per portion than any other food.
6. Omega-3 fatty acids
Well known to support the health of the heart and brain, omega-3 fatty acids are polyunsaturated fats found in several foods. Include nuts, flaxseed seeds, chia seeds and fatty fish such as salmon in your diet. These options are not only tasty but also full of nutrients and additional flavors.
7. Magnesium
Magnesium plays a vital role in nerve transmission, muscle contraction, blood pressure regulation and glucose and insulin metabolism. It also helps improve sleep quality. To replace magnesium supplements, turn to vegetables with dark leaf, seeds and beans. You can also enjoy black chocolate, bananas, nuts and integral grains.
8. Vitamin B12
Instead of taking vitamin B12 pills, focus on including animal -based foods such as meat, fish, eggs and dairy in their meals. For vegetarians, fortified cereals and nutritional yeast are great sources of this vital vitamin, which is crucial for nerve function and energy.
Discharge of responsibility: This content, including advice, provides generic information only. In no way is it a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim the responsibility of this information.
Also read:The dairy equipment and vitamin D pills can increase bone health
Now that he knows what foods can help reduce their dependence on supplements, begin to make these changes in the diet for a healthier lifestyle.
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