How to improve health through nutrition and supplements?
- pevgi
- Jan 3
- 3 min read
Updated: 2 days ago
Many health problems are related to nutritional deficiencies.
A list including various wellness food nutrition products and supplements:
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Omega-3 Fatty Acids: known for their heart health benefits and anti-inflammatory properties. Omega-3 is found in mackerel, salmon, herring, sardines, fish oil, flax seeds, chia seeds, walnuts, etc.
Probiotics: Support gut health and aid digestion.
Organic Protein Powder: For the growth and repair of muscle fibers under high loads and in conditions of insufficient protein in the diet. Or simply add more protein, maybe even plant-based, which contains all the necessary micronutrients. For example, there's natural walnut powder for smoothies and shakes:
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Vitamin C: Boosts the immune system and acts as an antioxidant.
Vitamin D: essential for bone health and immune function. Vitamin D is found in eggs, fish, dairy products, cod liver, butter, etc.
Magnesium: Important for muscle function and energy production.
Turmeric: Contains curcumin, known for its anti-inflammatory effects.
Zinc: Supports immune function and wound healing. Products containing zinc - oysters, beef, chicken, pumpkin seeds, spinach, etc.
B Vitamins: Essential for energy production and metabolism.
Iron: Important for red blood cell formation and oxygen transport.
Collagen: Supports skin health and joint function.
Ashwagandha: Adaptogen herb known for stress relief.
Green Tea Extract: Rich in antioxidants and may aid weight loss.
Maca Root: Known for its hormone-balancing properties.
Spirulina: Nutrient-dense algae with antioxidant effects.
Garlic: Contains allicin, known for its antimicrobial properties.
Coenzyme Q10 (CoQ10): Supports heart health and energy production.
Ginger: Anti-inflammatory properties and aids digestion.
L-Theanine: Found in green tea, promotes relaxation without drowsiness.
Resveratrol: Antioxidant found in grapes, may have anti-aging effects.
Bee pollen: It is considered a superfood due to its high concentration of vitamins, minerals, proteins, and antioxidants.
Multivitamins: Essential for improving health in cases of vitamin deficiencies in food and certain diseases.
Etc
Important Warnings and Risks
Supplements work best for deficiencies but don't replace balanced nutrition. Potential side effects:
Omega-3: Blood thinning (bleeding risk at >3000 mg or with anticoagulants).
Probiotics: Gas, bloating for beginners; rarely infections in immunocompromised.
Protein: Kidney strain at >2.5 g/kg; heavy metals in cheap powders.
Always consult a doctor before starting! Especially if pregnant, with chronic conditions, on medications, or allergic. A doctor will review blood tests and create a personalized plan.
How to Choose Quality Supplements
Look for USP- or NSF-verified marks — they ensure accurate composition, no contaminants (heavy metals, pesticides), and proper dissolution.
Prefer natural sources: fish/nuts for omega-3, yogurt for probiotics, meat/legumes for protein.
Check labels: no unnecessary fillers, with strain/dosage specified.
Aim for a variety of colorful fruits and vegetables to get a wide range of vitamins, minerals, and fiber. Choose whole grain products for more fiber and nutrients. Include healthy fats from sources like avocado, nuts, and seeds in your diet. Choose lean protein sources like fish, chicken, beans, and lentils.
Individual health conditions, allergies, drug interactions, and other factors should be considered before incorporating supplements into your diet. It is recommended that you consult with a health care professional to determine if supplements are safe and appropriate for your specific conditions. Even if you are taking supplements, be sure to eat well.
The book "Dead Doctors Don't Lie" says that everyone needs to get 60 minerals, 16 vitamins, essential amino acids with proteins, fatty acids... in food every day, otherwise diseases caused by deficiency may develop.
This book details the critical role of nutrition in maintaining good health and preventing disease. Dr. Wallach argues that many health problems are related to nutrient deficiencies and stresses the importance of supplementing our diet with essential minerals and vitamins.
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You can buy the book "Dead Doctors Don't Lie" on Amazon:
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The information provided in this post is for educational purposes only and is not intended as medical advice.
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