Top 6 Immunity-Boosting Supplements VS Top Foods to Match.
Dietary Supplements: What do you need to know?
Of Supplement Users trying to eat a Balanced Diet.
Hi there! Answer my question quickly.
Do you like Natural or Artificial?
90% of Answers will be Natural. Agree with me?
Where artificial enters, the non-availability of the natural.
The same theory fits in supplements too. This is how we are looking at it.
Do Americans obtain all of their nutrients from diet alone?
National nutrition surveys show that they do not.
According to recent research of nutrient intakes in the United States population, a high percentage of persons fall short of the average requirements for numerous nutrients.
Almost everyone falls short of the vitamin D and vitamin E requirements, while more than one-third fall short of the typical calcium, magnesium, and vitamin A requirements.
Without fortification and supplementation, nearly half fall short of vitamin C requirements, even though it is simple to obtain vitamin C from meals if they consume even modest portions of fruits and vegetables.
Food fortification helps, but many people still fall short of their typical requirements.
According to CRN’s (Council for Responsible Nutrition) 2020 Survey, 80% of Americans take supplements.
What is a Dietary supplement?
According to the Dietary Guidelines for Americans, your nutritional needs should be supplied primarily through your food.
But instead of searching and eating the nutrients available foods, people try to manage that nutrient with the help of supplements.
According to FDA, Dietary supplements are defined by the law as, products used orally that contain a “dietary ingredient.” Vitamins, minerals, amino acids, herbs or botanicals, and other substances that can be utilized to enhance the diet are all examples of dietary ingredients.
Dietary supplements, according to the National Institute of Health, include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and a variety of other products.
“It’s possible to get all of the nutrients you need by eating a variety of healthy foods, so you don’t have to take one,” says Carol Haggans, a registered dietitian, and consultant to NIH. “But supplements can be useful for filling in gaps in your diet.”
More supplements are available today than ever before at health food stores, drug stores, pharmacies, and online in a variety of forms, such as pills, capsules, tinctures, powders, gummies, drinks, and more.
Who is using the Dietary supplements most in the USA?
More than half of all Americans use one or more dietary supplements on a daily or irregular basis.
Highest percentage with People aged 55+ – 81%.
Females are using more than males – 77% (Male -68%)
People Aged between 18 to 34 – 61%
People Aged between 35 to 54 – 74%
What are the Most used Dietary supplements in the USA?
Top 6 supplements used for Immunity and Immune Foods List
1. Vitamin C Supplement - Topper on list
You can find lots of fruits with Vitamin C, Cantaloupe, citrus fruits, Kiwis, American persimmons, guavas, papayas, strawberries, lychees, and Blackcurrants.
Broccoli, Red cabbage, rose hips, thyme, parsley, mustard spinach, Brussel Sprouts and bell peppers all are high in Vitamin c foods.
2. Multivitamins Supplement
Kale, Seaweed, Liver, Brazil nuts, shellfish, sardines, sweet potatoes, and Yellow bell pepper are rich in multivitamins.
3. Vitamin D Supplement
Being out for shorter periods daily, exposing forearms, hands or lower legs to sunlight will create Vitamin D in our body naturally.
Salmon, Swordfish, Tuna fish, Orange juice fortified with vitamin D, Dairy and plant milk fortified with vitamin D, Sardines, Beef liver, Egg yolk, Fortified cereals, and yes, of course, cod liver oil, All are rich in Vitamin D.
4. Zinc Supplement
Meat, Shellfish, Legumes, seeds like hemp, flax, pumpkin, and squash seeds.
Nuts such as Pine nuts, Peanuts, Cashews, and almonds.
Dairy, Eggs, whole grains such as wheat, Quinoa, rice, and oats. Vegetables such as potatoes, and sweet potatoes are rich in zinc.
5. Vitamin B-complex Supplement
Salmon, trout fish.
Leafy greens – spinach, collard, turnip, Romaine Lettuce.
Liver – Pork, beef, lamb, or chicken.
Legumes – Black beans, chickpeas, edamame, green peas, kidney beans, lentils, pinto beans, Roasted soy nuts.
Citrus fruits, Avacado, Eggs, Milk, Beef, pork, Oysters, Clams, mussels, Chicken, Turkey, yogurt, cereal, , Sunflower seeds.
6. Probiotic Supplement
Yogurt, sauerkraut, Miso, Soft cheese, Kefir, Sourdough bread, Acidophilus, milk, Sour pickles, Tempeh, Traditional buttermilk, and Natto.
Up to here, we had perfect matching foods for those nutrients, but more on the list.
Turmeric, Elderberry, Garlic, and Echinacea all are specific Plant or parts of the plant, which has Exclusive Medicinal benefits.
For example, the health benefits of Curcumin, you should get it from turmeric only. Remaining Herbs, (Botonically Garlic considered as Vegetable), we can supplement where we are short supply / out of reach of those unique nutrients.
Elderberry is one of the world’s most widely used medicinal plants.
Indigenous peoples traditionally utilized it to treat fever and rheumatism, while ancient Egyptians utilized it to improve their skin tones and heal burns.
Elderberry is now most commonly used as a supplement to relieve cold and flu symptoms.
Echinacea is used to alleviate symptoms of the common cold and flu, such as sore throat, cough, and fever.
Echinacea is also recommended by several herbalists to help improve the immune system and assist the body fight illnesses.
How do people use supplements for overall health in the US?
Supplements: 1. Calcium and Vitamin D - For Bone Health.
The nutrient is essentially a bone-building block, and it aids in the maintenance of bone strength throughout your life.
Calcium and vitamin D work together to safeguard your bones; calcium helps build and maintain bones, while vitamin D aids in calcium absorption.
Vitamin D3 is necessary for bone/skeletal health, but it is also required for brain functioning, mood disorders prevention, immune support, and hormonal balance.
2.Omega3 Fatty acids / Fish Oils - Heart Disease
Omega-3 fatty acids help to maintain your heart healthy and prevent stroke. They can also assist enhance your cardiovascular health if you already have it.
Omega-3 fatty acids are not produced by the body on their own. You must obtain them through your diet.
Capable of aiding in the battle against inflammation, which is linked to common ailments such as heart disease and Alzheimer’s disease
3. Folic Acid - Protects birth Defects
Folate, which is contained in some meals, aids the body in the production of healthy red blood cells. Folic acid is used to treat or prevent anemia caused by a lack of folate.
Aid in the healthy development of your unborn baby’s brain, skull, and spinal cord to avoid developmental disorders (known as neural tube defects) such as spina bifida.
CDC Recommend encourage all pregnant women to take 400 micrograms (mcg) of folic acid daily, in addition to eating a diversified diet rich in folate,
4. Vitamin C and E, zinc, copper, lutein, and zeaxanthin combination - Vision Loss
Vitamins A, C, lutein, and zeaxanthin can help protect your vision and eyes as you become older.
Lutein and zeaxanthin are carotenoids that are found in the macular region of the retina of the eyes, and studies suggest they can help reduce the risk of light-induced oxidative damage that can lead to macular degeneration (AMD).
Zinc and copper in combination with other vitamins can also help protect the retina and lower the risk for macular degeneration and vision loss.
Consult Your Healthcare Providers Before Taking supplements
Inform your healthcare professionals, including doctors, dentists, pharmacists, and dietitians about any nutritional supplements you use.
They can assist you in determining which supplements if any, may be beneficial to you.
Time to express the final point. Even Supplements are good in filling up your lack of nutrients, It is always best to get our nutrients by food will sync best with the body.
Supplement when you need it, stop when you don’t, keep a track of your supplements.
FDA regulates both finished dietary supplement products and dietary ingredients. Have a to that site to buy quality supplements.
Have a Full nutrients Day!