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Nutritional Supplements Part I – Why We Need Them
Most people do not eat a balanced diet rich in a variety of nutrients, vitamins and minerals. I often hear people complain that they don’t like fruits and vegetables, so they can’t eat properly. However, our bodies are not designed to live on cheeseburgers and french fries. We were designed to kill animals and gather fruits and vegetables. I do understand that it is difficult to get the recommended 6-10 servings of fruits and vegetables per day. This is where nutritional supplements come into play. They can help you achieve the necessary daily intake of vitamins, minerals and nutrients when you can’t get enough through diet alone. While NOTHING can replace a balanced diet rich in fruits and vegetables, supplements can help you on your way to good health.
Important nutrients we need every day:
Calcium: 1000-1300 mg per day
Sources of calcium: ½ cup cooked spinach = 120 mg.
8 ounces of plain low-fat yogurt = 415 mg. 8 oz of 2% milk = 297 mg
Why we need it: Calcium helps prevent the risk of osteoporosis or reduce its severity. It helps our bones become strong and harder. Calcium is also needed for muscle function. Several studies have also shown a link between higher calcium intake and lower body weight.
Vitamin D: 500-2000 IU per day
Sources Vit. D: fortified milk or orange juice = 100-125 IU. 1 whole egg = 25 IU Most of our vitamin D is synthesized (manufactured) in the body when exposed to sunlight
Why we need it: Vitamin D helps bones absorb calcium, which helps prevent osteoporosis. Vitamin D has been shown to reduce the risk of many types of cancer. Vitamin D consumption has also been linked to a reduced risk of type 2 diabetes.
Fiber: 20-35 g per day
Sources of fiber: Apple = 3g. 1 cup of black beans = 19 g. ½ cup raw broccoli = 7 g
Why we need it: Fiber helps digestion by working in your colon to create solid waste and keep the colon functioning. Fiber also reduces the risk of heart disease and type 2 diabetes by lowering blood triglyceride levels and helping the body eliminate unnecessary waste.
Probiotics: No guidelines for daily intake
Why we need it: We have good bacteria in our bodies all the time. These bacteria help absorb nutrients, break down food, eliminate waste, and fight disease and bad bacteria. We need to grow our good bacteria to stay healthy and keep our immune system working.
Other vitamins that we need daily for various reasons:
C: 45-100mg/day – Antioxidant
E: 15 mg/day – Antioxidant
Folate: 400 ug/day – Works with amino acids (proteins).
A: Helps vision, gene expression and reproduction.
Niacin – needed for energy production
Thiamine – promotes carbohydrate metabolism
B12 – Works with the metabolism of nucleic acids (part of DNA).
B6 – Helps amino acid (protein) metabolism
Riboflavin – coenzyme
Vitamin K – Participates in blood clotting and bone metabolism
Iodine – Helps thyroid hormone function
Zinc – Helps regulate gene expression
Iron – component of hemoglobin (blood).
Potassium – Regulates fluid levels
Chromium – helps regulate blood sugar (sugar)
A multivitamin can help you reach all the recommended daily allowances. These recommendations are the US Department of Agriculture’s Dietary Guidelines.
Arkansas Physical Medicine offers a variety of nutritional supplements that we recommend to patients to help them achieve better health. The supplements we offer here have been backed by extensive research and are more strictly regulated than supplements sold in the US.
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