Natural whole food supplements are food items that can be obtained directly from natural whole food. You need not take these in tablet form. Minerals and vitamins are better absorbed in the body when taken in the natural form. Here are some whole food supplements and the minerals they provide.
Natural Whole Food Supplements
Dairy for Calcium
This important mineral found in dairy products and certain plants and animal products is necessary for bone and teeth health. Calcium constitutes of 1% of a person’s body. Women are four times more susceptible to osteoporosis than men and so, it is necessary that they have enough calcium in their bones. Calcium is also useful in maintaining heart and muscle action and also in blood clotting. Women who have crossed 30, begin to lose bone mass and strength. A daily calcium supplement of 500 milligrams can bring in optimum health
Fish Oil for Omega-3 Fatty Acids
Mackerel, trout, herring, sardines, tuna, salmon, and albacore are rich sources of omega-3 fatty acids such as DHA – docosahexaenoic acid and EPA – eicosapentaenoic acid. These fatty acids cannot be produced in our bodies and sourcing them from fishes or from supplements promotes overall health. These acids regulate heart and blood vessel functions and are also responsible for reducing the triglycerides in the body, which might lead to heart disease. These fats also reduce inflammation and regulate brain operations. Optimum amounts of omega 3s also prevent moodiness and depression. Anyone who does not consume fish can take these supplements to achieve a fit body and mind. Those women who have an increased risk of cardiovascular disease should also take fish oil supplements. These are also good for lactating moms and pregnant mothers to enhance brain health for their babies. Fish oil is also beneficial for overweight women with joint tenderness.
Green Leafy Vegetables for Folate:
Folate is a water-soluble vitamin B and is naturally found in leaves such as asparagus, spinach, and fruits such as cantaloupe. Optimum amounts of folate in the body makes a person look healthy. Folate is also required to make DNA. DNA is crucial for the functioning of new cells, tissue, skin, and hair. It prevents neural tube abnormalities in the fetus and also supports normal levels of homocysteine in the blood. Folate supplement is recommended for all women above 30, especially during their child-bearing years.
Whole Grains, Fruits, and Vegetables for Vitamin B Supplements:
Vitamin B including thiamin – B1, riboflavin – B2, cobalamin – B12, niacin – B3, pyridoxine – B6, biotin, and pantothenic acid – B5 are all important for the healthy functioning of the body. All these are water-soluble and can be obtained from whole grains, fruits, and vegetables. Vitamin B12 is found in fish, milk, and meat. These vitamins are very important after 30 because an active woman burns around 2000 calories in a day and these vitamins produce the energy required to meet these demands of everyday life such as showering, laundry, going to the gym, or even going to the office.
These vitamins reduce the risk of heart disease. Biotin helps in healthy hair growth. Vitamin B6 is necessary for reduced PMS symptoms, although scientists are still trying to research this claim. These vitamins are essential for any adult woman who exercises regularly or are physically active. A multivitamin supplement providing at least 50 to 100% of the recommended daily value of B vitamins. Although it is best to take vitamins and minerals found in fruits, vegetables, and whole grains in the natural form (the body absorbs them better in the natural form), you can consult your doctor for some prescription tablets.
Fish and Meat for Coenzyme Q10:
This is a fat-soluble nutrient found in a plethora of foods such as fish and meat. This powerful antioxidant is a key component in helping to kick-start the production of energy in the cells. Coenzyme Q10 also helps to protect against premature aging and also regulates heart functioning.
This enzyme is beneficial to people who have a greater risk of heart disease and cancer. A supplement of coenzyme Q10 is also essential to vegans because this enzyme is basically found in meats and fish. Soya bean and canola oils do have some quantities.
These are some natural food supplements that you should consume for the best results.