UN POCO SOBRE NUTRICIÓN: SUPLEMENTOS NUTRICIONALES
There has always been an issue whether to take or not to take suplements when you are a healthy person...people believe that by eating a balanced diet they don´t need to take in any suplements, for starters, there is no such thing as a balanced diet aswe have no control whatsoever of the quantity of nutrients we take in thru our foods. Foods now a days are widely available but unfortunatly these foods are not as good as they were ages ago as the soil they grow in lack a lot of minerals and are packed with chemicals.
The other reason why I believe in taking suplements is the fact that it helps counteract the effects of the "antinutrients" we take in from pesticides, pollution, conservatives etc that affect negatively on our health.
The other thing to have into account and that I get asked a lot is, how much do I need to take?
Suplement toxicity as been described in rare ocasions but nevertheless but be taken into account, vitamins like A and D can accumulate in the body so must be taken in smal amounts. Also, some vitamins when taken in big amounts can reduce the number of other vitamins, this is the case of the vit.B 6, too much intake of this vitamin can cause decrease in vit.B2 in the body, too much copper in the body can cause zinc reduction.
To simplify things, I will let you know this,
-Vitamins A,D,E and K are liposoluble and can be accumulated in the body.
-Vitamins B and C, are hidrosoluble and therefore not accumulated in the body.
-Vit. complex B are best taken together to avoid inbalances between the diffrent vit.B´s and best after ingeting food.
-Vit.C when taken in big amount does not cause renal stones like they say, but it can cause diarrhea as it has a laxative effect.
-Vit.D is the most toxic of the vitamins as it can cause calcification of soft tissues as it aids in Calcium absortion.
-If taking anticoagulants (aspirin) for heart disease,it is best not to take vit.E in big amounts as it promotes this effect.
So, how do you take your suplements??
-It is recommended to take a multivitamin and mineral every day and add your normal foods (nutrients) with it.Multivitamins are best taken after breakfast or lastes after lunch at night it might cause insomnia and nervousness.
- Vitamins A,D,E are best absorbed when taken with fats, as they are liposoluble.
-B vitamins are best take with foods that contain biotin, folic acid, minerals like zinc and magnesium,etc...as they get better absorbed (you can get all those minerals from raw veggies, best the green veggies).
Vit.C is best taken after eating as its absortion is accentuated by chlohidric acid from the stomach.This vitamins aids the absortion of Iron, Zinc and Manganese.
-Minerals are best taken with foods rich in proteins, Selenium is the only one that´s best absorbed with an empty stomach and best when combined with Vit.E.
-Minerals like Zinc, Magnesium and Calcium are best taken at night, one of the reasons, helping to relax the body and sleep better.
- Vit. B6 also has a relaxing effect so it may be taken at night.
-Minerals like Calcium and Magnesium when combined with Vit. D have a great absortion effect on all three suplements.
I know this is a lot of information to take in at once but believe me once you have read it a few times you will get it!
Basically I am just letting you know to have a multivitamin that is well balanced, make sure you buy it in trustworthy shops, herbal shops if possible and eat as healthy as you can increasing your "vegetarian diet" and decreasing your animal protein intake, this will help your body to clean it better and concentrate more on your inmune system with the cold winter that´s coming!!
To give you a tip on a nice healthy way to start is this great bright orange soup..remember, colors in our veggies have a meaning...red,orange and yellow means anticancer, antioxidant nutrients are in it!!!
Recipe:
-1 large red pepper
-3 carrots
-1/2 onion
-2 cloves garlic
-Extra virgin Olive oil
- 4 cups mineral water
-Fresh herbs to serve ( Oregano, Thyme)
-Sea salt
In a pan with olive oil on a medium heat add the onion previously chopped and then the garlic, until transparent, then add the carrots also chopped, stir for a few minutes and then add the pepper, in small pieces.Stir for a while and then add mineral water until covering the veggies, cook for about 25 minutes, put into a blender until smooth cream.
Serve in nice bowls, add some drops of nice extra virgin olive oil and add some fresh herbs to give it a great flavor and look!
Enjoy!!
