A study published in the December 2004 issue of the Journal of American College of Nutrition reveals vegetables and fruits are showing reliable declines in their nutrients over the past half-century.
In particular, the 43 vegetables studied had declines in protein, calcium, phosphorus, iron, riboflavin, (vitamin B2) and vitamin C.
Many producers focus on size, growth rate, and pest resistance as they look at the best seeds and practices for their products. Many do not realize that these practices lead to fewer nutrients in the product.
Taking daily supplements matters more than ever because of this decline.
But how do you know what to take? Where do you start?
Top 5 Daily Supplements
As you walk down the nutrition aisle at your favorite department or grocery store, the number of options not to mention brands can easily overwhelm a consumer. If you can keep five major supplements in mind, you’ll find yourself feeling better and with a healthy edge overall.
Multivitamins work like a shotgun blast of nutrition to your system. You hit every vitamin that you absolutely need with one small pill. You will have the essential vitamins, minerals, and antioxidants in one dose.
Many healthy eaters like to think if they’re getting their daily three to five servings of veggies, they’ll have all the vitamins they need. But truthfully, you do not know you’re getting all of the vitamins you need.
Vegetables vary in their nutrient content. No single vegetable has the perfect balance of nutrients. Broccoli, for example, has high levels of vitamin K1. However, though it has some protein in it, it is a relatively poor source of this muscle-building nutrient.
A multivitamin will give you the blast of the overall nutrients without question.
2. Omega 3
Omega 3 fatty acids make a body feel younger in general. It lubes the joints and improves heart health. It can lower blood pressure and reduce blood clotting.
If ever there was a miracle pill for heart health, fish oil would qualify.
Omega 3 matters so much that even the American Heart Association recognizes it. The AHA recommends eating two servings of fatty fish a week.
But not everyone likes fish, so Omega 3 supplements can offer the same nutritional value.
They are shown to lower blood pressure, reduce triglycerides, slow plaque development in arteries, reduce the chance of abnormal heart rhythm, reduce the likelihood of heart attack and stroke, and lessen the chance of sudden cardiac death in people with heart disease.
3. B Complex Vitamins
Anxiety-related illnesses seem to be at an all-time high. B-Complex vitamins have the strength to combat anxiety and stress without the complications that come from modern-day antidepressants and anti-anxiety meds.
Studies have proven the anti-depressant effects of niacin. One case even cites how one patient with bi-polar depression was able to wean himself off his traditional medications of lithium as long as he maintained a daily niacin dose.
B complex vitamins contribute to the production of DNA and RNA, the building block for all cells, and a B12 deficiency can cause serious health problems such as exhaustion, muscle weakness, shortness of breath, and more.
As far as foods go, only meat has the B vitamin in it, so vegetarians in particular need to take this supplement. Additionally, individuals who suffer from gut issues and rely heavily on antacids or reflux meds will need B12.
4. Bioactive Carbon
You do not typically see Bioactive Carbon on the list of recommended supplements. Many people do not fully understand why you need it due to a simple lack of education.
Bioactive Carbon is a product of nature.
Plant-based fulvic and human acid extracts are high-energy compounds composed of carbon, hydrogen, and oxygen, elements that make up 96 percent of your body.
These compounds create a mineral that will boost your immune system and aid your body’s fight against dangerous pathogens. Babies receive boosted immunity through their mother’s milk. Bioactive Carbon does the same thing.
5. Vitamin C
Vitamin C is the granddaddy of supplements, having existed since Albert Szent-Gyorgyi discovered its powerful ability to help the body use carbohydrates, fats, and protein.
Since the 1930s when this esteemed scientist made the discovery that virtually eliminated scurvy, Vitamin C’s usage has grown. It helps stave off depression, supports immune functions, and helps in tissue formation.
Those who suffer from chronic infections or need a boost healing from injuries can find relief with Vitamin C.
Recent studies are showing an association between vitamin C supplements and elevated moods as well.
If you’re attempting to boost your immunity, maintain your limits. Experts are saying try to not exceed 2,000 mg.
Can You Overdose on Vitamins?
Modern medicine tends to shun the use of supplements, arguing they really do not do what manufacturers claim. Physicians do not typically prescribe vitamins, but they will prescribe medication.
Ironically, you can overdose on medication, but experts are claiming the effects of overdosing on vitamins are minimal. You may experience uncomfortable symptoms such as stomach cramps or diarrhea, but you will not die.
In fact, if you eat fortified foods with your supplements, you’ll have a maximum dose of nutrients, and this will only help you.
Take Your Vitamins, Eat Your Veggies
While daily supplements should not replace a healthy living lifestyle, they can absolutely supplement it. Keep eating the rainbow of veggies and fruits that you can get your hands on.
If you can afford it, go organic, as those seeds do not have the same modifications which have historically caused the loss of nutrients seen in studies. A balanced diet with copious amounts of fresh foods along with these basic supplements will change your life.
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