14 Top Foods & Supplements For Men
Though the number of people taking a multivitamin-mineral supplement is on the increase, the fact remains that there are benefits & risks of vitamin-minerals. People who pop vitamins do so for different reasons: nutritional cover, weight loss plan, relief for the busy executive, jump start metabolism, anti-stress, and immune system build-up. Let’s explore each of the reasons more closely. You may be in for a surprise.
Why Do We Take Vitamin-Mineral Supplements?
Nutritional Cover
It’s a well-balanced diet that ensures you and your family get the nutrients needed for good health. However, even with the best selection of foods, a multivitamin taken once in a while to balance food nutrients is not a bad idea.
But deliberately substituting food with vitamin supplements is bad. For instance, if your diet already includes fruits, vegetables, dairy, grains, and good protein, your intake of nutrients is already optimal. Then again our daily requirements are individually based. It takes many weeks or months for any vitamin-mineral deficiencies to occur. If you are in doubt, check with your dietician or doctor.
Weight Loss Plan
It’s difficult to replace all the goodness of natural food with synthetic supplements when you are on one meal a day or on meal replacements. Or also following calorie-counted recipes that allow only 1500 calories a day. In any such situation, it will be difficult to get enough of certain nutrients such as iron and calcium. Careful menu planning is needed.
So, if you’re overweight or obese and need to lose weight for health reasons, you may check with your dietician, pharmacist, or doctor who may recommend a multivitamin replacement.
Relief For Busy Executive
Many executives in this category know the stress of endless meetings, which result in the consumption of biscuits, several cups of milky sweet tea, and coffee or fruit drinks. And in situations where you are lucky to grab lunch, it’s a roller coaster of snacks on the go or hotels’ tempting buffets. If you work late, it’s the same vicious circle of eating.
However, as a matter of fact, your heavy stressful routine is the reason why you need a balanced diet more than anyone to provide relief from executive stress. You can protect yourself against the damaging effect of stress by eating a proper breakfast in the morning. Alternatively, you can pack a nutritious sandwich if time is an issue.
During meetings, stay away from sweet buttery biscuits. And if you take many cups of coffee to help you stay alert, take it with little milk or black without sugar. The same goes for tea. If you’re in a chilled environment and must take something hot to keep warm, sip hot black tea or water.
When it is time for lunch, go for light lunch or do without if you are not hungry. But remember to keep yourself hydrated with plenty of water. Stay away from alcohol and sweetened fruit drinks. When you finally get home, time to relax and eat a properly cooked balanced meal.
Jumpstart Metabolism
The double-edged sword of benefits & risks of vitamin minerals rears its head when these supplements are being taken to jumpstart metabolism. There are two proven energy boosters: a nutritious diet and regular physical activity. Energy comes from the calories in the food you eat. For instance, you know the kind of energy you get from eating a bowl of porridge, bread, a piece of banana, or a piece of fruit. This is because the vitamins in food help to convert food into energy, though they don’t supply energy by themselves. In view of this fact, why not try a daily walk to recharge tired muscles, and strengthen your heart and lungs in the process?
Anti-Stress
Many people tend to over-eat or under-eat when under emotional stress. If you’re burnt out, pay close attention to what you eat. Eating well can give you the power you need to cope with the stress of daily living. Your body may require more vitamins and minerals during times of physical stress, such as after a surgical operation or during a severe infection. You don’t need extra vitamins when you’re under emotional stress. A good physical workout will get you out of the blues.
Immune System Build-Up
Vitamin C doesn’t prevent or cure a common cold. However, it may reduce the severity of cold symptoms in some people. It’s unwise to think because you’re on vitamins cover, drinking contaminated water will not make you sick. Using supplements as drugs to prevent or cure diseases exposes the benefits & risks of vitamin-minerals, and it is not recommended. Eating the right food in the right quantities, and from the Food Pyramid, will keep you healthy and strong. And even when you fall ill – which can happen sometimes – you’re sure to get back on track quickly
Who Really Needs Vitamins Top UP?
Women
- Women who have a very heavy period may need extra iron to prevent anemia.
- Pregnant women should take a multivitamin supplement that includes iron and folic acid.
Children
- Breastfed infants may need vitamin D while they’re being exclusively breastfed. Babies on commercial infant formula don’t need extra vitamins as the formula is already fortified with essential nutrients.
- If the drinking water is low in fluoride, fluoride may be recommended. Get your dentist’s advice.
People with restricted food intake
- People with food allergies, food intolerance, or poor appetites may need vitamin and mineral supplements.
- Senior citizens who are housebound or in a hospital need vitamin D if they’re not getting milk products.
People on special medication
- Certain medicines such as laxatives, some antibiotics, and aspirin can interact with some vitamins and minerals. Check with a pharmacist or dietician.
People with medical conditions
- People recovering from surgery or who have long-term illnesses may need a supplement.
Vitamin Supplement Buying Tips
Be conscious of the benefits & risks of vitamin-minerals supplements. Your best source of nutrients is food and the big plus is the pleasure you get from a delicious meal, rather than chewing bland, bitter capsules or tablets. However, if you or someone in your family belongs to any of the groups listed above and need extra supplements, here are some buying tips:
Buyer Beware
Use brands that are reasonably priced. Being expensive doesn’t mean better.
Read Labels
Check the expiry date is still intact, which means it hasn’t passed the sell-by date. Multivitamin-mineral supplements should include only the following: Vitamins A, D, E, E, B12, and B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), and Folic Acid. Minerals: Calcium, Phosphorus, Magnesium, Iron, Iodine, and Zinc
More is Not Better
Vitamin A, vitamin D, Iron, Zinc, and Selenium are particularly toxic in high doses. Large amounts of vitamin B6 and fluoride have harmful side effects
Natural or Synthetic
Your body cannot tell the difference between vitamins from natural sources and synthesized.
Keep Supplements Away From Children
Children’s vitamins may look like candy to a child. Most of these vitamins are fruit flavored and sweetened, so the tendency is for children to ask for more. So keep it away in your cabinet where they can’t get at it.
https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-dietary-supplements
Photo Credit: Creative Commons
