It isn’t impossible to get your daily intake of micronutrients – vitamins that nourish our bodies and help keep us healthy from the food we eat everyday. All that is required is patience, planning and knowledge about the foods that will help you meet these daily requirements. With our busy schedules and numerous tasks we expect are bodies to delivery, it is only fair for us to feed them food that will enable them to keep at their best.
The interesting fact about Vitamins is the two types of vitamins: fat soluble vitamins like vitamins A, D, E and K which dissolve in fat and then there are water soluble vitamins like complex and C which dissolve in water. Here are some ways you can fulfil your required intake of various vitamins.
Essential for growth and development, Vitamin A is responsible for immune function, healthy eyes, reproduction and cellular communication.
Signs of deficiency: Skin problems, poor night vision, dry eyes, decrease in sensory abilities.
Natural source: Carrots, sweet potato, kale, spinach, broccoli and eggs.
The oil that runs and operates our bodies efficiently. Each of these vitamins holds immense benefits for the body, which can be absorbed through foods and supplements.
Signs of deficiency: Energy production, nervous system, immune system and iron absorption
Natural source: Beans, legumes, milk, cheese, fish, red meat, poultry and eggs.
Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin. Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease bad cholesterol and triglycerides.
Signs of deficiency: Fatigue, bleeding gums, muscle aches, bleeding gums, collagen formation, impacts antioxidant function and iron absorption abilities.
Natural source: Raw fruits and vegetables like guava, black currant, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussels sprouts, grapefruit, peas, cauliflower and mango.
Responsible for our bone health, Vitamin D encourages the absorption and metabolism of phosphorous and calcium. It is a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3 also called the “sunshine vitamin” because our bodies produce vitamin D naturally when it’s directly exposed to sunlight.
Signs of deficiency: Skeletal deformities and soft bones
Natural source: Cod liver oil, sardines, salmon, mackerel, tuna, raw milk, caviar, eggs and mushrooms.
Comprising of eight different compounds, Vitamin E helps support antioxidants in the body. It can treat a range of problems of the heart and blood including blocked arteries, high blood pressure, hardened arteries in the leg, varicose veins, diabetes and related complications, and nerve including Alzheimer’s diseases and dementia.
Signs of deficiency: Inability to absorb fat
Natural source: Almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, palm oil, butternut squash.
Crucial for blood clotting and bone metabolism, Vitamin K is an essential vitamin required for protein modification. Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer’s, and that consuming increased levels of vitamin K can help protect against cancer and heart disease.
Signs of deficiency: Blood coagulation
Natural source: Kale, fermented soy, scallions, brussels sprouts, cabbage, broccoli, dairy, prunes, cucumber and dried basil.
Supplements or no supplements? We have all asked ourselves this question – out of fear or out of concern, haven’t we? Most people we know either believe in the magic pills or they don’t because you know nutrition equals real food and nothing else. It’s not surprising that this leaves us confused and worried.
So first, let’s understand what is a supplement?
- A supplement is a product intended for ingestion that contains a “dietary ingredient” intended to add further nutritional value to (supplement) the diet.
- This ingredient could be one or any combination of – a vitamin, a mineral, a herb, amino acid or even a dietary substance for use by people to supplement the diet by increasing the total dietary intake.
The most essential thing to know about supplements is that though it is a great source of nutrition, it can never replace food. Ideally, all the nutrients our body needs including vitamins, minerals and antioxidants are obtained from a well-balanced diet. Supplements only support our diet to ensure adequate daily intake of basic nutritional needs that may otherwise not be consumed in sufficient quantities.
We may not require supplements, at all, if our diet was perfect and we exercised every day. Unfortunately, that isn’t the case because we’re living stressful lives, consuming poor quality – low calorie meals and rarely indulging in any form of exercise. This lifestyle over a period of time will lead to nutritional deficiencies, poor health and chronic diseases. It is essential that we consume a balanced diet rich in locally grown green vegetables, fresh fruits and nuts for us to fulfil our nutritional needs. However, in current scenario, the food we consume is grown repeatedly on the same land depleting the soil of essential vitamins and minerals, leaving fewer nutrients for the plants to grow. This may be a reason, a high number of our population is deficient in one or more vitamins or minerals. This is where the importance of finding safe, high-quality and effective nutritional supplements becomes important.
Most people find it “normal” to consume generic supplements like multivitamins and minerals and end up ignoring other essentials like Vitamin B12, Biotin, Magnesium, Flaxseed, Turmeric, Black Pepper. We often forget that, each one of us is different and so are our nutritional needs. You may be a ‘working lady’ whose office hours are way beyond 9 to 6 or a ‘Mother to a toddler’ who hasn’t had a 7 hour sleep in months. Neither of those situations can be an excuse to deprive your body of the nutritious diet it deserves. Though evidence proves that consuming nutrients from food is far more beneficial than supplements but its only wise to know that isn’t enough anymore.
Supplements often promise to keep you looking young, your joints mobile, increase your metabolism, improve your energy levels and so much more. For almost every wish, there is a bottle promising the desired results. So how do we know how reliable these claims are. Are supplements are worth it, and which ones to choose from?
Yogis are often renowned for their love of nature and their passion for health. Yoga is a practice which has been built upon for centuries, with benefits proven over many years. With this in mind, it is suggested that natural supplements are the preferred choice, over synthetic vitamins. Natural vitamins from reputable companies, tend to include less artificial ingredients, which often cannot be digested, making the vitamin of no benefit to your body. Others include artificial colourings or binding materials, which often are not of benefit to your health. Read the ingredients on the back of your bottles to ensure you are buying natural products.
Just like our yoga practice, what we want from a supplement differs from person to person. Some people yoga for peace of mind, others for increased flexibility or strength. In the same way, some people may want to take supplements to increase their iron levels, improve their energy or improve their skin condition. You may spend little time in the sun and want to increase your vitamin D levels. Or, you may worry about your joints and require more lubrication. Whatever your individual requirements, your supplements need to enhance your health.
It is recommended that you do your own research on the benefits of supplements and make your own decision on whether they will benefit your health. Marketing tools will promise you instant results, however you need to have realistic expectations and know what you are putting into your body.
Studies may differ, showing differing benefits to various supplements and vitamins, however it is still believed that no amount of tablets or other items can replace a healthy, balanced diet. Exposure to sunshine, exercise, a healthy balanced diet and mindfulness offer the optimum setting for good health. There is no short cut to being healthy, it takes time and effort, but it is the best thing for you to invest your time and effort into.
In an ideal world, we’d all practice yoga regularly, eat fresh, whole foods and get the perfect amount of fresh air, sunshine and sleep. However, sometimes life doesn’t quite go to plan and we need to bridge the gaps in the best way possible. Supplements offer this bridge. Probiotics, Vitamin B12, essential oils and multi vitamins are some of the top, arguably most important supplements available. The combination of these supplements offer potential for good overall health, when used alongside a healthy diet and lifestyle. This said, it is important to ensure you are not taking too many of any particular nutrients. Always stick to the recommended does provided on the label.
You may have heard of electrolytes – perhaps you have a vague memory from a science class or TV ads for Gatorade.
While sports drinks aren’t the kind of drinks you want to be consuming for good health – they’re expensive and often packed with sugar, artificial sweetener and additives – they’ve got it right about the importance of electrolytes.
Electrolytes are minerals in your body with many important functions. From regulating your heartbeat to ensuring your muscles contract properly so you can move. They also control nerve function, hydration, blood pH, blood pressure and the repair of body tissue, including healing cuts, bruises and skin blemishes.
The most important ones we need on a daily basis are sodium, potassium, calcium, and magnesium.
Electrolytes are found in our bodily fluids like sweat, urine and blood. We obtain them from certain foods and drinks, and lose them through fluid loss.
The most common way this can happen is sweating. Some sweating is good – it’s the body’s built-in mechanism to keep us cool. But when we perspire, it’s not pure water we’re losing – sweat also contains urea (a waste product), lactate (also known as lactic acid), nutrients and electrolytes. As a result, excess sweating that typically occurs during exercise such as yoga causes electrolyte depletion. This can lead to an imbalance.
Symptoms of electrolyte imbalance include a racing pulse, headaches, fatigue, drowsiness, numbness, twitching, bouts of confusion, muscle spasms and, in serious cases, seizures and blackouts. All of these are seriously, especially if experienced during a class.
To maintain good health, it’s important for lost electrolytes to be replaced quickly.
Whether you’re feeling drowsy, weak, or simply have a headache, the best method of bringing electrolytes back into balance is to drink plenty of water straight from the tap, have a piece of fruit, or eat some vegetables.
Bananas are particularly rich in potassium, while kale and broccoli contain high levels of calcium. Sauerkraut (fermented cabbage), a good source of sodium, is also excellent for gut health. Try chopping up a range of mixed veggies and storing them in your fridge in an air-tight container, to grab quickly and easily whenever you want.
Supplements are also a simple, effective method of ensuring healthy electrolyte levels. Be sure to choose a good quality supplement free that is 100% natural, free from animal products, ethically sourced, and rich in the right minerals you need for optimal health and performance.
The Yoga Naturals range of premium plant-based supplements has been specially designed to enhance your yoga practice and overall wellbeing. View the full collection of products here.
