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Choosing healthy foods and drinks can help prevent or manage many health problems. Combining good nutrition with physical activity, leads to healthier lives. Good nutrition is critical for good health, but is it enough? Do I need to add supplements to my diet? Supplements are not magic pills, but anything that can help you live longer, look younger, stave off cancer and heart disease, fights off illnesses, enhances your immune system, and boost your energy does sound magical. When it comes to supplements, there seems to be many... Many brands, many kinds, and many questions. Supplements...Do we need them? Which ones, and Why...Here is what we've learned so far.


Some Good Food Sources - Carrot Juice, pumpkin, sweet potatoes, carrots, spinach, butternut squash, tuna, cantaloupe, mangoes, and turnip greens.

A - Vitamin A is a fat-soluble substance, which means you should eat food with small amounts of fat when you take it. Vitamin A is composed of two parts: retinoids, which include retinol, and carotenoids. Retinol is a type of vitamin A found in animal products, such as liver, kidneys, eggs, and dairy products. Carotenoids, which have greater amounts of vitamin A, are found in plants, such as dark and yellow vegetables, carrots, and fruits.
Daily Value 5,000 International units


Some Good Food Sources -- bananas, avocados, chicken, beef, eggs and brown rice.

B6- Vitamin B6 is important for brain function.
A lack of B6 impairs your memory, causing trouble with your ability to register, retain and retrieve information.
Daily Value 2 milligrams per day.


Some Good Food Sources -- Meats, fish, poultry, eggs and dairy.

B12- Essential for normal blood and brain function. Health problems due to low levels of Vitamin B12 may include, memory loss, confusion, delusion, fatique, numbness in the arms or legs, and tinnitus.
Daily Value 6 micrograms per day.


Some Good Food Sources - Walnuts, peanuts, cauliflower, milk, egg yolks and fortified cereal

Biotin- Biotin is a B-Complex vitamin that is neccessary for your body to process the fat and protein that you eat. Biotin plays an important role in the health of your hair, skin, and nails Biotin also called vitamin H, vitamin B₇ or vitamin B₈ is a water-soluble B vitamin.
Daily value 300 micrograms per day.


Some Good Food Sources - Pineapple, broccoli, peppers, cantaloupe, strawberries, oranges, kiwifurit, and pink grapefruit.

C - Vitamin C is found naturally in our skin and supports many functions. Vitamin C (ascorbic acid) is a vitamin your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body's healing process.
Early signs of Vitamin C depletion include weakness and lethargy, followed by delayed wound healing.
Daily Value60 milligrams


Some Good Food Sources -Milk. yogurt, cheeses, collard greens, kale, and broccoli

Calcium - Essential for muscle contraction, nerve and heart function. Calcium is not only responsible for stong bones and teeth, but for regulating your heartbeat and muscle functions. If you don't get enough calcium it will steal from your bones.
Daily ValuePeople 40-50 years old need 1,000 mg a day, over 50 you need 1,200 mg.


Some Good Food Sources - Herring, sardines, salmon, fortified milk, eggs, fortified cereals.

D - Vitamin D is responsible for getting the important bone builders calcium and phosphorus to the places in the body that they need to go to help bone growth in children and remineralize bones in adults. Ten minutes of summer sun will provide you a full days amount of Vitamin D.
Vitamin D deficiencies are linked to diabetes, heart disease, multiple sclerosis and breast and colon cancers. Deficiencies in the elderly people may result in bone loss and fractures. Vitamin D is essential for absorption of calcium in the body.
Daily Value400 international units


Some Good Food Sources - Nut Oils, sunflower seeds,whole grains, wheat germ and spinach

E - Vitamin E is a very powerful nutrient that fights heart disease, prevents cancer, alleviates respiratory problems and boost your immune system to fight off infectious diseases.
Vitamin E deficiency is very rare, but rarely do you get enough unless you eat a pound of sunflower seeds. Look for supplement labled "D-alpha-tocopherol" to give you the most bang for your buck. People who are taking blood thinners or heart medicine should not take E supplements.
Daily Value30 international units, but 200-800 iu is needed to release it's power.


Some Good Food Sources - Cauliflower, broccoli, green leafy vegetables, like spinach and kale.

K - Vitamin K primary job is to help blood clot if you have an injury. We need so little of this nutrient that we will produce plenty by your own intestinal bacteria.
Vitamin K is absorbed only when accompanied by dietary fat, so it is best to eat you leafy greens with a food that contains a little bit of fat. A dollop of oil based dressing on your greens will make sure your vitamin K is there when you need it.
Daily Value80 micrograms


Some Good Food Sources - Magnesium is found in dark leafy greens, beans, nuts, seeds, fish and avocados, Brown rice, spinach, oatmeal, baked potatoes, navy beans, lima beans, broccoli, yogurt and bananas.

Magnesium - Magnesium helps regulate blood pressure, helps with asthma, helps with kidney stones, helps us relax, helps produce energy, and helps our heart and blood vessels stay healthy. Epsom Salt was first discovered in Epsom, England and is essentially made of magnesium sulfate which is used in baths. Magnesium in this form has the ability to draw water from inflamed muscles and tissues.
Deficiencies linked to heart disease, diabetes and inflammation. Symptoms of deficiency include nausea, muscle weakness, irritablility and electrical changes in the heart muscle. Magnesium also helps the body absorb calcium and plays a role in muscle, nerve, and heart function, as well as blood glucose control.
Women 40 and up need 320 mg a day, men need 420 mg.
Daily Value400 milligrams


Some Good Food Sources - Fish, walnuts, flaxseeds, leafy vegetables, grass fed beef and butter, omega-3 eggs, walnuts, flax seeds, and chia seeds.

Omega's - Omega3 helps lower blood pressure and LDL (bad) cholesterol levels, reduce the risk of heart disease, and play a role in keeping memory sharp.
Fish oil is known for delivering omega-3s, which your body can't make on its own. By taking a high quality fish oil supplement, you can make sure you're getting enough and can reduce triglycerides, lower your risk of heart disease, protect your brain health,and lower your risk of diabetes.
When choosing a supplement, look for brands that provide a minimum of 2 grams of EPA and DHA daily. Healthy people need 500mg if you're healthy 800-1,000mg if you have heart disease and 2,000-4,000 if you have high triglyceride levels.


Some Good Food Sources - Dark chocolate, berries, fruits, soy and beans

Polyphenols - Polyphenols are phytochemicals that naturally occur in many foods. Dietary pholphenals protect your skin and prevent a variety of skin issues.


Some Good Food Sources - Avocados, dark leafy greens, bananas, sweet potatoes, squash, chard, beans, tomatoes and lentils.

Potassium - Keeps blood pressure in check, decreasing chance of stroke. Too much potassium can damage the gastrointestinal tract and the heart, and can cause potentially life threatening cardiac arrhythmias. Men need 4,700 mg a day. Women on need about 2g of Potassium.


Some Good Food Sources - .

Probiotics - Probiotics play a role in keeping the gut healthy and weight down, and even in lowering risk of heart disease, diabetes, and stroke, all of which is especially important around 40 when muscles mass starts to decrease, making it easier to put on weight and develop insulin resistance.


Tumeric/Curcumin - Curcumin is a key component of tumeric and has many beneficial health properties, including anti-cancer, anti-viral, anti-arthritic and anti inflammatory properties. Both topical and oral curcumim supplements can improve various skin conditions.
You can add turmeric to your foods if you enjoy that flavor or find a curcumin supplement that delivers around 500 miligrams daily.


Some Good Food Sources - Cooked oysters, beef, lamb, eggs, whole grains, nuts and yogurt

Zinc - Zinc helps create new skin, boosts your immune system. This mineral works oertime to produce the cells you need to keep healthy.
Deficiency may include impaired immunity, weight loss, bloating, rashes, skin problems and depression. do not take too much Daily Value15 milligrams, take with food.



Supplements can be costly. We take supplements or vitamins to have a healthier life, but are they beneficial to me? And how do I know which vitamin or supplement I should use. What does my body really need? Supplements can not take the place of a healthy, well balanced diet. Most of us can get the vitamins and minerals we need by eating more whole foods which contain micronutrients, phytochemicals and fiber. A well balanced diet contains a variety of fruits, vegetables, whole grains, and lean sources of protein.

Some known benefits of using supplements

Some risks to be aware of

Do we need to take Vitamins? Healthline.com

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