Vitamin and mineral supplements may help provide you with the energy necessary to manage stress, keep a positive mood, and reduce fatigue. Tip: Take iron supplements with food and add extra fiber to your diet, as iron supplements can be constipating. Not a meat eater? You could be deficient in iron if you haven’t properly replaced meat with another source of iron.Įating iron-rich foods along with a source of vitamin C, like strawberries or tomatoes, can help improve absorption. Your body absorbs the type of iron found in meat better than the iron that comes from a plant-based source. If you’re at higher risk for iron deficiency, talk to your doctor about an iron supplement.įood sources: You can grow your body’s iron stores with the following foods: Women who experience heavy menstrual periods and people who frequently donate blood are more prone to iron deficiency. Low iron levels also reduce your physical endurance and athletic performance. Symptoms of iron deficiency anemia include: Too little iron can lead to iron deficiency anemia, which is one of the most common nutritional deficiencies in the United States. Iron helps carry oxygen to all of the cells in your body, including your muscles. Iron plays a role in helping your body create energy from nutrients. Tip: You might want to consider taking a vitamin D supplement if you spend most of your days indoors. The exact role of vitamin D in weight loss is still unclear.Ī 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than people not taking any supplements.įood sources: While the sun is the best source of vitamin D, you can also get this vitamin from food, especially fortified foods. Researchers have noticed lower-than-normal levels of serum vitamin D in obese people. A positive attitude is also fundamental for an effective diet. Adequate levels of vitamin D may also help prevent depression, according to some research. Getting enough vitamin D from food is difficult, so supplements are often recommended. Yet most people today spend too much time indoors, or they live in climates where the sun doesn’t always shine. Your body can get all the vitamin D it needs courtesy of the sun. Vitamin D is critical to a healthy immune system. They can easily be found in stores or online. Tip: In general, dietary supplements containing all eight B vitamins are known as B-complex vitamins. Good sources include:Ĭobalamin (B-12) isn’t found in any plant products, so it’s difficult for someone following a vegan diet to get enough. This makes losing weight even harder.įood sources: You can find B vitamins in a range of foods. In other words, low levels of one or more of these vitamins means your metabolism won’t be functioning at its best. Thiamine (B-1), for example, helps the body cells convert carbohydrates into energy. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins, and fats, and to use the stored energy in food. These vitamins are essential for a fully functioning metabolism.
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