Five basic components: nutritional supplements needed

Базовые пять компонентов: пищевые добавки, которые необходимы всем

If you are interested in optimal body composition and lead a healthy lifestyle, nutritious food and dietary supplements you already know. But even if you eat a varied whole foods, the number of some beneficial nutrients in them can be inadequate. This article is primarily addressed to beginners, because sometimes it’s hard to know where to start. It is not useless for experienced people, you confirm or disprove your knowledge of necessary nutritional supplements.

Food additives that are required to use

No. 1. Fish oil

No. 2. Pure vitamin D or D3 2000-5000 ME

No. 3. Magnesium and why you need it

No. 4. Multivitamins and minerals

No. 5. Probiotics

No. 1. Fish oil

If you are going to use only one Supplement that most experts suggest for this role fish oil. Why is it needed?

Fish oil is very useful because it contained the essential fatty acids EPA and DHA. These compounds are part of the outer layer of all cells in our body, improving the transmission of signals or “messages” between cells. From a practical point of view, this means that for energy the body begins to lean more on the stashed fat stores than glucose derived from carbohydrates. In addition, improved insulin sensitivity and increased metabolic rate.

There is sound scientific evidence that fish oil has a high thermal effect, increasing the number of calories burned by the body during digestion. For example, according to one study among men, increased consumption of fish oil 0.5 grams to 3 grams a day for 2 weeks thermic effect increased by 51 percent.

Fish oil is also required to neutralize the inflammatory actions of processed vegetable and vegetable oils such as soybean or corn consumed in large quantities by the inhabitants of developed countries. This necessary dietary Supplement improves hormonal balance and cognitive function, reduce the risk of degenerative brain diseases such as Alzheimer’s disease, as well as increasing resistance to stress.

How much should you take? The optimal dose is 1-3 grams of EPA and DHA daily. It is very important quality Supplement, as data show that many brands of fish oil sold spoiled or even contaminated product, inappropriate stated on the label. To check the freshness, you need to chew one capsule at the opening of the new packaging. Safe fish oil has a mild flavor, spoiled and sour.

No. 2. Pure vitamin D or D3 2000-5000 ME

Many scientific studies show that healthy levels of vitamin D in our body – the easiest way to prevent many diseases and injuries. Vitamin D (not to be confused with Calcium-D3 Nycomed) promotes active longevity and optimize body composition. Consider, why is it so important this food additive and the mechanism of its effects on the body.

Vitamin D deficiency, last but not least, thanks to the widespread use of sunscreens (has SPF 15 reduces vitamin D synthesis by as much as 98%). If you do not spend time in the sun every day without sunglasses and creams, low levels of vitamin D is almost guaranteed. This statistics still does not take into account the latitude where most of us live…

The results of numerous studies over the past decade have linked vitamin D deficiency with an increased risk of cardiovascular disease, impairment of cognitive function and obesity. Here are just a few reasons to be taking vitamin D:

A certain level of vitamin D in our body essential for normal functioning of the immune system and, most importantly: healthy performance of this active food additive guarantee for the prevention of injuries and fractures of musculoskeletal system.

Vitamin D is associated with the strength and power of muscles. For example, according to a recent study, in adults, overweight people who took vitamin D in conjunction with a strength training program significantly increased the explosive power compared to a subject not taking an active a dietary Supplement.

Vitamin D is key to optimal body composition, as it supports metabolism and prevents the infiltration of fat in muscle tissue.

Vitamin D helps prevent many types of cancer, including sarcoma of the lung, breast, colon and prostate. In the case of lung cancer intake of vitamin D can help to neutralize the increased level of the enzyme associated with the development of aggressive tumors in the body.

In people with vitamin D deficiency increases the risk of depression and other mood disorders and brain activity. Perhaps this is due to the fact that vitamin D enhances the metabolic processes in neurons and protects the brain against oxidative degeneration.

No. 3. Magnesium and why you need it

Magnesium, which is often forgotten, affects more than 300 processes in the body, so its deficiency can cause devastating consequences for life. Objectively, that due to changes in supply and deterioration in the quality of the soil magnesium deficiency is observed more often. Was a gradual decrease in the consumption of magnesium 500 mg per day in 1900 to the current level is 225 mg per day, which is already less than the recommended daily requirement.

From the magnesium depends on the level of serotonin in the brain, a substance that regulates our mood. The mechanism of most antidepressants is based on the increased production of serotonin. Maintaining/increasing the level of magnesium in the body is natural and the same efficient way to solve many problems.

Magnesium has a pronounced calming effect on the nervous system and therefore are important for proper sleep and stress management. The deficit of magnesium perevozbuzhdenie nervous system, causing high blood pressure and increasing stress. Magnesium plays a role in the excretion of cortisol, as well as in the control of inflammation.

Known for its ability to increase sensitivity to insulin, magnesium is a key factor in maintaining normal blood sugar levels. During bursts of sugar the kidneys are unable to maintain the level of magnesium, and this creates a vicious circle of magnesium deficiency that leads to diabetes.

Keep in mind that regular exercise increases the need for magnesium by 10-20% (mostly due to heavy sweating).

No. 4. Multivitamins and minerals

To useful supplements to the health are definitely within and vitamin-mineral complexes. Many supporters of a healthy lifestyle think that they receive all necessary nutrients from food. Nutritional studies do not confirm this. “Most people don’t get and can’t get the optimal amount of vitamins from food,” wrote the authors of a review published in a respectable Journal of the American Medical Association.

A figure from a report conducted in 2010, the NHANES survey shows that among all age groups in developed countries is adults consume 21 of the most important nutrients less than the recommended dose. A deficiency of vitamins D and E, and potassium is greater than 80 percent of choline, potassium and magnesium – 50 percent. This is not surprising given that the average resident of developed countries consumes a lot of high-calorie processed foods with low nutritional value. However, even eating whole foods, you can experience a shortage of nutrients due to the following factors:

The wide use of pesticides and herbicides when growing high-yielding crops, significantly reducing their nutritional quality.

Depletion of micronutrients in the soil due to modern agricultural practices, high yielding crops.

No. 5. Probiotics

Finally, probiotics are one of the most useful nutritional supplements for health. Probiotics are bacteria living in the digestive tract of every human being. Unfortunately, ecology, stress, unhealthy lifestyle and the use of antibiotics – all this causes destruction of beneficial bacteria. Let’s consider in details what they do:

For healthy digestion

Probiotics help to digest and absorb nutrients from food. They not only promote the absorption of vitamins, minerals and protein, but also beneficial to the production in the digestive tract of neurotransmitters, improving our cognitive function.

For weight loss

Probiotics support the growth of the anti-inflammatory microflora in the intestines, which helps to reduce fat. For example, in one Japanese study found that the increased consumption of probiotics during the 4 weeks of the subject by 8.2 per cent decrease in waist size. Scientists believe that probiotic foods help reduce abdominal fat due to an overall improvement in metabolism and enhance anti-inflammatory signals adiponectin.

For detoxification

Probiotics displace pathogenic, pathogenic bacteria and improve the body’s ability to the conclusion of the decay products and toxic substances. They also prevent damage to the liver and other organs alcohol, antibiotics or normal painkillers.

Share