Home - Health - 5 Types Of Health Supplements To Stay Fit And Healthy
5 types of health supplements to stay fit and healthy

5 types of health supplements to stay fit and healthy

Maintaining overall well-being requires eating nutritious meals, following a healthy lifestyle, and getting frequent health checkups. But these days, people also consider taking health supplements to improve their immune system, stay safe from diseases, and live a wholesome life. There are various types of supplements that one could take in this regard, with each boasting its benefits. However, speaking to an expert before including these in their daily consumption routines is essential.

Mineral supplements
Some individuals might require mineral supplements to manage and improve a deficiency.

Calcium
Calcium is one of the body’s most essential minerals for bone growth. The RDA of calcium is 1,000 milligrams for men and women between 19 and 51. Women aged 51 and older and men older than 70 may require about 1,200 milligrams of calcium supplementation daily. Apart from bone growth, calcium plays vital roles in muscle function and is essential for the nerves to carry messages from the brain to other body parts. It also helps maintain healthy blood pressure, complements hormone secretion, and contributes to maintaining stronger teeth. An example of where an expert may recommend calcium supplements is for people at risk of osteoporosis, a disease that may cause the bones to turn brittle and break.

Iron
Some people might suffer from poor blood oxygenation, which results in a weak immune system and fatigue. Individuals may benefit significantly from taking iron supplements, as this increases blood oxygen and improves their overall health. Experts suggest that men and women should get about 8 to 18 milligrams of iron daily. In a nutshell, iron supplementation improves immune function, energy levels, and brain function. It also helps boost the ability to concentrate and carry oxygen in blood.

Zinc
While individuals might require zinc supplements, they may have to take them in tiny amounts. The RDA for men is about 11 milligrams and around 8 milligrams for women. The mineral helps boost the immune system and also prevents the risk of infections like pneumonia. Other benefits of taking zinc supplements include improved memory, reduced cancer risk, and lowered chances of common cold symptoms.

Botanical supplements
Botanical supplements, also known as herbal supplements, are made from plants, plant parts, or plant extracts. They are intended to be consumed and contain one or more ingredients to supplement one’s meal regime.

Echinacea or primrose
Healthcare experts may recommend echinacea supplements to help strengthen the body’s immune system. It could help protect one against colds and flu and improve symptoms. Primrose supplements may contain naturally derived oil that contributes towards reducing the symptoms of arthritis and premenstrual syndrome.

Ginger
Herbs like ginger are usually preferred for their purported health benefits, including reducing inflammation or increasing energy. Its supplementation could help ease symptoms like nausea and vomiting caused by treatments for certain diseases. Studies also indicate that the herb in its supplement form might help ease the pain of menstrual cramps. Furthermore, ginger supplements may help reduce pain in some people with osteoarthritis.

Turmeric
Supplementation of turmeric is said to treat heart disease and even Alzheimer’s. There might also be certain health benefits for those with high blood pressure and cardiovascular diseases, but enough evidence is required. Athletes might benefit from turmeric supplements as they help ease joint pain in the knees and elbows.

Amino acids supplements
These supplements may contain nine essential or other non-essential amino acids. They are the building blocks of protein and could offer several benefits, such as supporting athletic performances and recovery. The body requires 20 kinds of amino acids to function normally. These combine in various ways to make proteins in the body. A few essential amino acids include histidine, leucine, isoleucine, lysine, and methionine. Other necessary amino acids include valine, phenylalanine, and threonine. Amino acids may help break down food, serve as an energy source, build muscle, boost the immune system, and grow and repair body tissue. It may also help sustain a normal digestive process, maintain hair and nails, and make hormones and brain chemicals.

Probiotic supplements
Live microbial (probiotics) are a combination of live beneficial bacteria and (or) yeast that naturally live in the human body. Those who take probiotic supplements may do so for their many healthy benefits, primarily to maintain a healthy balance in the body. The good bacteria support immune function and help control inflammation. Some individuals require probiotic supplementation to help the body digest food, create vitamins, and keep unhealthy bacteria from becoming uncontrollable and making one sick. Other benefits include helping to support the cells that line the gut to prevent harmful bacteria that an individual might have consumed from entering the blood. Probiotic supplements may also help break down and absorb prescriptions. However, one should consult a healthcare expert before initiating any supplementation.

Vitamin supplements
These supplements comprise one type of vitamin prescribed for individuals with deficiencies who need more of the element to maintain a healthy balance in their body. Below are a few vitamins one should know about.

  • Vitamin A supplements help maintain healthy teeth, soft tissue, bones, mucous membranes, and skin.
  • Vitamin B6 supplements, known as pyridoxine, help red blood cells form and maintain brain function. It also plays a pivotal role in the proteins that are part of several chemical reactions in the body.
  • Vitamin B12 is essential for metabolism and helps form red blood cells. It also contributes towards maintaining healthier central and peripheral nervous systems.
  • Ascorbic acid or vitamin C supplements is an antioxidant that promotes healthy teeth and gums. This vitamin also helps the body absorb iron, promotes healthier tissue, and is necessary to heal wounds.

Other supplements one might require include vitamins E and K, biotin, niacin, folate, choline, and carnitine. Some individuals may also benefit from pantothenic acid, riboflavin, and thiamine supplements. One must check with their healthcare provider before including any health supplements in their meal regime.

Latest Articles

8 Healthy and Filling Snack Ideas for Kids
Health

8 Healthy and Filling Snack Ideas for Kids

When hunger strikes between meals, it’s important to have healthy and satisfying snacks, especially for growing kids. The stores are flooded with packaged snack options that are tempting and convenient to buy, but most of them contain high sugar levels, empty calories, and add no nutritional value. Instead, one can opt for one of the following snacking options: easy to make, highly flavorful, and provide numerous benefits that boost a child’s development. Crunchy vegetables and hummus Vegetables are another great snack choice, providing essential vitamins and minerals. For example, one can opt for crunchy vegetables like carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes. Pairing them with a healthy dip such as hummus or yogurt-based dressings can make them more appealing to kids and boost their overall health and energy levels. Yogurt Yogurt is a versatile snack packed with calcium, protein, and probiotics. The live bacteria in the product are highly beneficial for digestion. Packed with nutrients, yogurt is a supportive and tasty snack for developing and strengthening kids’ bones. One should choose plain, unsweetened yogurt and add natural sweetness by mixing fresh fruits or a drizzle of honey. One should avoid store-bought sweetened or flavored yogurt since these products contain high sugar levels. Alternatively, one can freeze yogurt in popsicle molds for a refreshing treat during warmer months. Yogurt may not be advisable, however, for infants below twelve months. Popcorn Another healthy choice for a quick snack is popcorn. This fun and crunchy snack can be ideal for movie night or after-school treats as it is nutritious whole grain rich in fiber. It can also help regulate bowel movements and is rich in antioxidants and low in bad cholesterol. One can drizzle some low-fat butter or cheese on top to make it tastier. Avoid adding too many unhealthy toppings.
17 Healthy Foods for Seniors
Health

17 Healthy Foods for Seniors

To support healthy aging, it is important to prioritize nutrition and lifestyle. Eating well-balanced meals can help one stay energized, get all the nutrients required for performing daily activities, and reduce the risk of chronic health conditions such as heart disease and diabetes. On the other hand, malnutrition can weaken the muscles and bones and leave one vulnerable to diseases. To avoid this, here are some healthy foods seniors must eat regularly. Fatty fish Fatty fish such as salmon, tuna, and mackerel are a great source of proteins and omega-3 fatty acids, which can help protect the body from cardiovascular conditions. Seniors must try to add fatty fish to their meals at least two times a week to improve their health. Those who do not enjoy the flavor of fish may also consider omega-3 fish oil supplements. Skinless poultry Skinless poultry, also known as lean meats, is a great source of protein for seniors. Cuts of chicken and turkey can be prepared with herbs and spices as low-sodium meals, especially for seniors with high blood pressure. Eggs Egg whites are also a great source of protein and heart-healthy nutrients for elders. However, the yolks are rich in cholesterol, so, preparing eggs carefully and eating them in moderation can help seniors boost their health. Dairy products Dairy products are a great source of nutrients, especially calcium and vitamin D. Yogurt is an important probiotic that can help protect the gut biome. However, opt for reduced-fat or skimmed milk options to reduce the consumption of unhealthy fats. Also, avoid buying flavored dairy products as these often contain added sugars and preservatives. Walnuts Walnuts are another excellent source of omega-3 fatty acids, especially for vegans and vegetarians. They are a rich source of fiber and help protect heart health. Almonds Rich in unsaturated fats, almonds can help lower bad cholesterol (LDL) levels, making them a healthy snack or additive to meals.
8 Gardening Mistakes and Ways to Avoid Them
Everything Else

8 Gardening Mistakes and Ways to Avoid Them

Transforming your backyard can be an exciting project. You could create a hangout spot, install sculptures, or even add a garden. However, adding plants to a backyard can require considerable time and effort. If you are taking up gardening for the first time, you do not want to miss key steps that affect the look of the space. So, to help you get started, here are a few gardening mistakes and how to avoid them: Planting excessively You may spend immense amounts of time scrolling through seed catalogs and looking forward to fresh vegetables and sometimes can end up planting too much. A big garden may require a lot of effort and can become overwhelming. So, if you have just taken up gardening, start small. First, shortlist your five favorite vegetables and herbs, and grow them. As you have some success with these plants, introduce new seeds to the space to gradually expand the garden space. Planting too early Seeds require an optimum temperature to sprout and grow. If some seeds thrive in warmer temperatures, the yield may freeze and die if you try to grow them in spring. The seed may also rot without sprouting. So, you must check what climates are suitable for each type before spreading them across the garden. One of the best ways to avoid planting earlier than required is to buy a good soil thermometer and note the usual first and last frost dates in your area to avoid this period for starting a garden. Overlooking the soil type Another mistake to avoid is planting seeds without checking whether the soil is loamy. If your backyard does not have loamy soil—rich in silt, clay, sand, and organic matter—the seeds will get sufficient nourishment, and the saplings may grow weak and perish quickly. So, before you start a garden, ensure you amend the soil to make it ideal for plant growth.