Ask the dietitian: Nutrients in supplements in relation to food
Q: What are the best ways to get the nutrients
a: Mearaph Barnes, dietetic intern at HealthCare Adventist Adventist Hospital Washington:
Taking a multivitamin seems to have become a normal part of the average person to day. According to the health and nutrition of National Examination Survey (NHANES), 52% of adults over 20 years use some form of dietary supplement, and about 52.7% of them take two or more day. One of the conclusions made is that "the contributions of nutrient intakes from dietary supplements can exceed intake from food," which is a red flag in the world of nutrition.
Nutricosmetics the other hand, are ingestible beauty products that have been developed to promote healthy skin, nails and hair. Beauty supplements indexed as Hairfinity® and Nature's Bounty: hair, skin and nails, have become extremely popular in the last decade. Currently, 1.3 million people use Hairfinity® and that number is growing.
However, it is generally best to get vitamins and minerals naturally in foods, or when considering vitamin D, getting sun exposure is within reason. Unless you are pregnant, older than 50 years old, ill, or have been recommended to do otherwise by your doctor, stick to get your nutrients healthy food!
See the list below to start eating to improve the health of your hair, nails, skin and bones
Hair / Nails
- Iron and zinc :. red meats. You can also increase the absorption of iron with vitamin C rich foods
- Vitamin D:.! fatty fish (tuna, salmon), cheese, egg yolk and a little sun
- Protein: Meats, fish, cheese, lentils, yogurt, nuts and beans
- omega-3 fatty :. salmon, tuna, nuts and seeds
- biotin :. egg yolk
skin
- Antioxidants
- Vitamin C: citrus fruits, green dark leafy vegetables, kiwi, berries and tomatoes
- vitamin E :. Olive oil, nuts, seeds, tofu, avocado, fish and broccoli
- Vitamin A :. carrots, sweet potatoes, cantaloupe and peppers
- water
- zinc (above)
Bones
- calcium and vitamin D :. milk, yogurt, cheese and leafy vegetables
- Vitamin C (above)
- phosphorus :. pumpkin seeds, salmon, shellfish, lean oxen, tofu and lentils
Sources:. "Iron" Academy of Nutrition and Dietetics, Academy of Nutrition and Dietetics " antioxidants. " Trost, L. Journal of the American Academy of Dermatology, May 06; vol 54: pp 824-844. National USDA database of nutrients to the reference standard, National Research Council 25. exit, Food and Nutrition Board. Recommended Dietary Allowances. 10th ed. Washington, DC: National Academy Press;. 1989 Public Health Reports (1896 to 1970) 56.24 (1941) 184-18.... 1233-255 "National Conference on Nutrition" Web Piccian, Mary Frances Who uses dietary supplements and what do they use ? (Nd): N. pag Web
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