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Diet is essential, but some individuals may require additional nutrients through supplements. This article addresses calcium, fiber, iron and vitamin D supplements as supplements to consider.
Protein
Protein plays many vital roles in our bodies, from building muscles to maintaining cells, transporting nutrients and providing energy. Protein consists of nine essential amino acids which must come from food sources – eggs, yogurt, meat and fish are great examples; while soy, quinoa and tempeh contain them all!1
Make an appointment with a registered dietitian for personalized nutrition advice.
Fiber
Fibrous foods like fruits, vegetables, whole grains and legumes contain non-digestible fiber that the human body cannot break down or absorb; consequently it passes largely undigested through our stomach, small intestine and colon intact while performing important functions along its journey.
Preventing blood sugar spikes, reducing cholesterol and triglycerides levels and helping you lose weight may all be accomplished with the aid of probiotics. Plus, these good gut bacteria also regulate hunger signals.
Soluble fiber binds with water to form a gel, slowing digestion. It can be found in foods such as oatmeal, peas, beans, apples, bananas, carrots and barley.
Insoluble fiber can be broken down by gut bacteria into short-chain fatty acids that reduce inflammation and improve digestive conditions like IBS. Studies have also shown that increasing fiber consumption is associated with reduced risks of heart disease, reduced C-reactive protein levels and healthier body composition and appetite.
Vitamins
Vitamins and minerals work in tandem to perform hundreds of essential functions, from strengthening bones to turning food into energy, supporting immune function, healing wounds and even helping prevent certain cancers. Vitamin B plays an integral part in eye health while Vitamin A, C, E & K provide immune support; potassium regulates fluid balance, nerve signals & muscle contractions while zinc provides immune system function support.
Most vitamins are composed of multiple molecules called vitamers that work together as groups to provide essential nutrition. Vitamin A, D, E and K are fat-soluble; water-soluble forms gain entry through lymph channels in the intestinal wall into bloodstream for use by blood and kidney cells, then excesses are excreted via urine.
Minerals
Minerals are inorganic substances found within rocks that have various physical properties. Their classification depends on chemical composition and crystal structure – mineralogy offers its own courses lasting at least a semester long for beginners.
Mineral properties include streak, hardness, luster, fracture, cleavage and magnetism; in addition they may contain colors, patterns or translucence.
The body relies on minerals to maintain strong bones, muscles, heart and brain function; these macrominerals are called macrominerals. Trace minerals help produce enzymes and hormones for metabolism. Most trace minerals come from food sources; however supplements may also be required.
Most people can meet their mineral requirements through diet. But some groups, particularly those on restricted diets such as those trying to lose weight, may be at greater risk for mineral deficiency. When this is the case, a physician should be consulted prior to taking mineral supplements as too much could negatively impact immune function and cause systemic inflammation regulation issues.
