7 Things you should know about vitamins.
You probably have taken vitamins before, or you might be taking them daily… We’ve all been there at some point. We even give them to our kids to boost their immune systems again common illnesses. We know they’re good for us because they provide various nutrients that are also found in food, but how much do we actually know about vitamins?
We know they come in the form of pills, tablets, powders and liquids. We know it’s important to note that they are not a replacement for a healthy diet. And we also know that some have the power to lower your risk for disease, increase your energy, aid in weight loss, boost your mental capacity and may help cut back on your annual trips to the doctor.
But let’s explore the other things you should know about vitamin supplements, which you probably didn’t know, before you stock up your medicine cabinet…
- Less is better
More is not always better, and as previously mentioned, dietary supplements are not intended to replace the balance of the variety of foods that are important to health and nourishing the body. Yes, your body needs to have key nutrients, but too much can cause problems. If you stick to the recommended daily dosage, you’ll be A for away!
- An apple a day…
Nah! Rather have an orange a day to keep the doctor away. You’re likely familiar with scurvy? Hair thinning, teeth are starting to rot and fatigue… It’s really not that difficult to prevent. Just citrus fruits, and Vitamin C is also available in kiwi fruits, red capsicum peppers, and strawberries.
- Avoid vitamins on an empty stomach
Eat breakfast first before popping a vitamin. Taking vitamins before eating can cause nausea because sometimes your body excretes more acidic digestive juices than needed, just to break down just the supplement by itself, which can irritate the stomach’s lining.
- Sleep better with Vitamin B6
Vitamin B6 regulates how much serotonin our brain produces. Although serotonin makes us feel happy, it can also make us feel excited and restless. Too much of it will cause lower sleep levels and might be the reason for counting sheep. So invest in a Vitamin B6 supplement or have chickpeas, salmon, and pistachios regularly.
- If you’re vegan, take B12
If you only consume plant-based foods, your diet might be lacking B12-rich foods such as meat and eggs. Unfortunately, you can’t go without it as your brain, nervous system, and blood need this vitamin. Adults can supplement Vitamin B12 at the RDA of 2.4 micrograms per day.
- Vitamin C is important but could be a waste
It’s vital for tissue repair, and everyone with an injury or surgery should take extra Vitamin C until the skin heals. But to our first point, it’s better to consult with your doctor to determine the best dosage for you. It’s wise to acknowledge that it’s water-soluble, which simply means that if your body gets too much, it’ll just come out in your urine… This brings us to our next point.
- Are you sweating it out?
It might sound funny, but vitamins need to be replenished almost daily from the diet. So, be mindful of situations where you are likely to become vitamin-depleted such as sweating in extreme weather.
A healthy bowl of deliciousness
Ultimately, the best thing we can do to boost our immune system is to boost our overall healthfulness. Try this bowl – it’s really just a delicious sesame rice bowl with tons of unique flavours. It includes onions, garlic, zinc-rich ingredients, and a full spectrum of nutrient-dense foods, including fibre, vitamin A, Vitamin C, B Vitamins, Vitamin E, and more.
You will need:
- 3 cups cooked brown rice
- 2 cups sliced mushrooms (any kind)
- 2 cans chickpeas
- 4 cups chopped kale
- 2 teaspoons ground ginger
- 3 cloves minced garlic
- 1+ tablespoon soy sauce
- 2 teaspoons sesame oil
- Black pepper, to taste
- 1/4 cup pumpkin seeds
- 1 cup chopped fresh broccoli
- 1 sliced red bell pepper
- 5 sliced green onions
- 1 whole orange
- 1 avocado
- First, begin cooking the brown rice.
- In your largest pan, add the sliced mushrooms with a few splashes of water and let them reduce by themselves over medium heat for 5 minutes. Drain the water and then add the chickpeas, 3 cups of kale (reserve one), grated (or dried) ginger, one of the garlic cloves, a splash of soy sauce, a tiny drizzle of sesame oil, and a grind of black pepper. Stir occasionally and let this simmer for anywhere between 10-20 minutes while the rice finishes.
- In a large serving bowl, add the sliced green onions, the remaining two cloves of garlic, and the last cup of chopped kale. When the rice is cooked and still hot, dump it on top of these ingredients and toss with another splash of soy sauce, drizzle of sesame oil, and grind of black pepper.
- While the veggies are sautéing, add the raw broccoli, bell pepper, and pumpkin seeds at the last minute. Give them about 5 minutes of light simmering just to slightly warm. A good rule of thumb is to watch the colour of the broccoli. As it begins to warm, it will become much more green. As soon as that happens, pull it off the heat.
- Finally, toss the rice mixture with the veggie mixture and add fresh orange (sliced into small chunks). Serve with slices of avocado and another grind of black pepper for one deliciously healthy (and colourful!) meal.
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