Summer, salads and supplements

SUMMER, SALDS AND SUPPLEMENTS: WHEN AND WHY WE NEED TO VITAMINS AND MINERALS

One question I get asked a lot is: “I’m eating lots of salads at the moment, do I need to take additional vitamins?”

“Should I take a multivitamin?”, “Why can’t I get everything I need from my food?” and “How do I know what I need?” are common themes.

Eating a healthy, balanced rainbow diet (this means lots of different coloured fruit and vegetables) is a great start. However, the short answer is that even with a ‘perfect’ diet many things make it impossible for you to get nutrients you need solely from the foods you eat.

Find out what to take, what they help with and what to watch out for in this month’s article in The Sherborne Times. Check out my advice on ‘Summer, Salads and Supplements: When and why we need vitamins and minerals” p.90

https://issuu.com/sherbornetimes/docs/st0037_august_2017_issuu

 

FULL ARTICLE:

One question I get asked a lot is: “I’m eating lots of salads at the moment, do I need to take additional vitamins?”

Eating a healthy, balanced rainbow diet (this means lots of different coloured fruit and vegetables) is a great start. However, the short answer is that even with a ‘perfect’ diet many things — including depleted soils and the storage and transportation of food— make it impossible for you to get nutrients you need solely from the foods you eat. While getting a high vitamin content of one type, you may find yourself still deficient in other areas so incorporating nutritional supplements can help lead to optimal health.

As with many things in life, less is more. Whilst I am a big supporter of supplements, don’t go overboard with the amount you take as your body can only cope with so many and you might end up with expensive wee! Supplements do exactly that, they supplement your lifestyle.  Use them as a top-up to help maintain optimum vitamin and mineral levels. Do bear in mind that any pre-existing medical conditions and medication you may be taking may have an effect on these so do check with your practitioner.

There are always times when our body needs a helping hand, when we are tired and stressed, feeling run down and when our diet is not as balanced as we’d like it to be.

LET’S START AT THE VERY BEGINNING

There are a few common vitamins and minerals you may want to consider, however do start with the most beneficial nutritional support of all: water. Keeping well hydrated is essential, after all about 60% of our body is water and it’s essential for our maintaining and protecting our cells and organs as well as maintaining electrolyte and PH balance.

Keep well hydrated by increasing water, squash and herbal teas whilst being mindful of our caffeine intake. Consider the French style of drinking a glass of water alongside caffeinated drinks to replace the moisture.

WHAT TO TAKE

Beneficial for all:

  • Multimineral & vitamin – ensures sufficient top-up across the board
  • Essential Fatty Acids (including omega 3,6,9). EFAs protect cell membranes, aid hydration and support joints.

For specific areas:

  • Vitamin B – energy production, immune function and iron absorption. Essential in tired and stressed times
  • Vitamin C – support immune system and provide antioxidants
  • Vitamin D – essential for healthy bones adults and children, particularly during Oct-March, plus support immune system and mind
  • Magnesium – supports muscle function, bone growthand energy production, Essential for sporty types.
  • Zinc – important mineral supports healthy immune system and growth of hair, skin and nails

For children, I recommend a multi supplement containing vitamins A, C and D. It is hard to ensure children eat a balanced diet as many have stages of being fussy eaters, so a broad spectrum supplement will support this.

ARE ALL VITAMINS THE SAME?

Unfortunately not, that would make life too easy! To ensure you get the maximum benefit and cost efficiency, try to look for the purest form available, ideally in a food soluble variety to allow maximum absorption. This may mean a change from your traditional high street brands but I am confident you will see a difference. My top picks for reasonable pricing include Neals Yard Remedies, Cytoplan, Nutri Advanced, Metabolics and BioCare.

THINSG TO WATCH OUT FOR:

There are some ‘fillers’ that are best to avoid:

  • Bulking agents – to top up the content of the pills or capsules
  • Binders – used to stick ingredients together in a tablet
  • Anti-caking agents – to stop the ingredients clogging up machines
  • Carriers – to maintain a powder consistency
  • Preservatives – to save ingredients from spoiling
  • Sweeteners – to add flavour. Look for words ending in -“ose”

This can be confusing so as said before, always seek advice. I’d be delighted to help identify your nutritional needs and muscle test to find out which supplements you really need to take. If in doubt, start with a good multimineral & vitamin and try adding even more colour into your salads.

Day 2: Zinc and Beauty Sleep

Day 2 of the 12 days of Christmas/December

Learn about the importance of Zinc for a healthy immune system to keep the bugs away this Winter. Plus hear how Beauty Sleep gift set by Neal’s Yard Remedies Organic can help you (or your lucky friend if you can bear to part with it!) relax and sleep better.

As always, do check out the full details and ingredients list here:

Hope you enjoy the video from day 2. Much warmer than yesterday!

 

VITAMINS AND MINERALS

supplements-infographic

WHY DO WE NEED TO TAKE VITAMINS AND MINERALS?

Last week, I was invited to give a talk to the Butterfly course at StudioBelle last sharing some basic information about vitamins and minerals and when you might need them. I’m sharing some of the highlights below in the hope it helps you understand when and why you might need a nutritional top-up.

 

 

 

WHY AND WHEN TO USE THEM

Supplements – they literally supplement and complement your life style. Use them as a top-up to help maintain optimum vitamin and mineral levels.

 

BUT WHY WOULD YOU NEED A TOP UP?

Always times when our body needs a helping hand. Whether it be knowing there are lots of germs flying around and reaching for the Vitamin C and Echinacea, or knowing that you’re juggling multiple things and need an energy boost with some vitamin B.

Mineral and vitamin levels in foods have decreased over the years hence rise in organic farming. Selenium for example is a mineral previously abundant but now virtually untraceable in soil used to grow your vegetables.

Eating a healthy rainbow diet full of protein, fruit and vegetables is a great way to kick start your health. Increasing your water intake (yes I know you must hear it all the time but as our body is made up of 70% water it is rather vital!) is a great way of maintain healthy cells.

Fun fact: did you know that you can survive for a few weeks without food but only a few days without water?

 

vitamins-with-food

ARE THEY ALL THE SAME?

Unfortunately not – that would make life too easy!

To ensure you get the maximum benefit and cost efficiency, try to look for the purest form available, ideally in a food soluble variety to allow maximum absorption. This may mean a change from your traditional high street brands but I am confident you will see a difference.

I recommend 5 high quality companies:

Neals Yard     Cytoplan       Nutri Advanced     Metabolics       BioCare

Very happy to help you choose the best supplements for you, just contact me.

 

WATCH OUT FOR:

There are some ‘fillers’ that are best to watch out for:

  • Bulking agents – to top up the content of the pills or capsules
  • Binders – used to stick ingredients together in a tablet
  • Anti-caking agents – to stop the ingredients clogging up machines
  • Carriers – to maintain a powder consistency
  • Coatings – to make swallowing easy
  • Preservatives – to save ingredients from spoiling
  • Emulsifiers – to bind water to fats
  • Colours – to look more appealing to the consumer
  • Flavours – to alter the taste, even in tablets that are swallowed whole
  • Sweeteners – to add flavour. Look for words ending in -“ose”

 

SO WHAT I SHOULD USE FOR HOW I AM FEELING?

Below is a little list I’ve created to give you an idea of the vitamins and minerals that often show up with these conditions. It’s not an exhaustive list but hopefully it gives you an idea of what to look for. Please note, I am not recommending you take all of them, but do some research yourself and have a think about which elements you feel would be appropriate. Also please do check with a health practitioner if you have a pre-existing medical condition or are taking medication.

Want to know what could help you? Kinesiology can help you with nutritional testing, assessing your body and identifying areas  that could do with some support. If you would like to have your vitamin and mineral levels checked with Kinesiology testing, do get in touch.

 

BASIC HEALTH:

Good starting point: Multi mineral and vitamins, fish oils

STRESSFUL LIVES:

Vit B, zinc

‘Adrenal support ‘ (B5, selenium, chromium, kelp) NB: Do not take additional B vitamins with this

TIREDNESS:

B vits

Adrenal support

Fish oils with Co Q10 (for energy)

PMS

Calcium

B6

Magnesium

Maca powder

Herbal: Agnus Castus

IBS SYMPTOMS:

Probiotics

Digestive enzymes

Avoid trigger foods

FEELING LOW:

Vit D

Fish Oils

Multi min and vit
Selenium

SUGAR CRAVINGS

Vit C

Chromium

Tapping and positive statements e.g. I feel better if I eat healthier food.

MENOPAUSE:

Multi (B,C E)

Calcium

Vit D

Fish Oils

Co Q10 (for energy)

Herbal:

Black cohosh

St Johns Wort

Aromatherapy Womens Balance

OVERINDULGING OVER XMAS:

Digestive enzymes

Vit B for energy

Vit C and zinc for immune system

Milk thistle for to help your liver!

 

 

 Health disclaimer: this is general advice please do consult with a health practitioner if you have any existing medical condition or are on medication.