By Betty Murray
In a perfect world, we would get getting all the nutrients in our diet that we need to keep our body in tip top shape. Unfortunately, most Americans are missing out on vital nutrients in their daily diet. That’s where supplementing comes in. Supplements help improve overall health and there are thousands of options available. Deciding which supplements are right for you can be overwhelming. Let us simplify it for you with these three supplements everyone should take.
Essential Fatty Acids — There are two essential sources of omega 3 fatty acids, EPA and DHA. Because the human body produces neither of these, essential fatty acid supplements are an easy way to get the appropriate levels of both EPA and DHA. Both EPA and DHA are important in prevention of heart disease and nervous disorders and can be found in fish oils. Here are the differences between DHA and EPA:
- DHA omega 3 plays an essential role in development of the brain and nervous system. For pregnant women, DHA is especially important. DHA helps the adult bran and nervous system maintain normal functionality. DHA is important for functioning of the body and is more easily absorbed into the body than EPA. Deficiency of DHA could lead to ADHD or lack of mental development in premature babies.
- EPA plays an important role in hormones and the immune system. It is easily distinguished from DHA has playing a regulatory role in the body, rather than a functioning role. Deficiency of this omega 3 could cause a number of conditions, such as dry skin or depression.
IntraMax – Multivitamin: IntraMax is a trace mineral supplement and all-in-one multivitamin. This one supplement can provide optimum daily allowance of all essential nutrients. It maximizes energy and strength and boosts the immune system to fight off colds, flues, allergies and disease. This supplement is also important for healthy blood and bones, and can remove heavy metals and harmful toxins in the body. It is also naturally anti-viral, anti-bacterial, anti-parasitic and anti-fungal.
PaleoGreens — Derived from paleo nutrition (belief humans were meant to thrive on fresh, raw and green foods combined with healthy proteins), PaleoGreens are made of greens, algae, enzymes, fruits, berries and vegetables. PaleoGreens help your body get into al alkaline state to fight off tumor cells and free radicals. PaleoGreens give your daily dose of nutrition to nourish and strengthen every system in the body, increasing energy, mental clarity and overall wellbeing.
While supplements can be an important part of your overall diet, the fact that you may be taking supplements doesn’t mean you can eat an unhealthy diet and still be healthy. Supplements should be considered a complementary component of your overall nutrition rather than your primary source of vitamins, minerals, and other essential nutrients. It’s important to eat a nutrient-rich diet to ensure your body is getting just what it needs to be healthy and disease-free. Here are five of the most nutrient-dense foods you can eat.
5 Nutrient-Dense Foods
1. Salmon — Salmon and other types of fatty fish contain high amounts of Omega-3 fatty acids, which are important for optimal body function. Salmon is also a great source of animal protein, and vitamins and minerals including magnesium, potassium, and all the B-vitamins. Eating fatty fish like salmon can help lower your risk of heart disease, dementia, depression, and a number of other diseases.
2. Kale — Leafy greens are a must in anyone’s diet, but if you’re only going to eat one type of leafy green, make it kale. It is packed full of vitamins A, C, K1, B6, and minerals like potassium, calcium, magnesium, copper, and manganese. It is also a source of fiber and protein, and even contains high amounts of cancer-fighting compounds.
3. Garlic -- Garlic is great for adding flavor to a dish, but it’s also great for your body. Garlic is high in vitamins C, B1, B6, calcium, potassium, copper, and several other minerals. The active ingredient in garlic — allicin — has been linked to lower blood pressure and LDL cholesterol, and higher HDL cholesterol, helping to reduce risk of heart disease. Like many of these superfoods, garlic also contains cancer-fighting properties and can be used to kill bacteria and fungi.
4. Blueberries -- Blueberries may be the most nutritious fruit of them all. Not for vitamins and minerals like many vegetables, but for the high amounts of powerful, disease-fighting antioxidants. Blueberries have also been shown to improve memoriy in older adults, and to lower blood pressure and LDL cholesterol.
5. Egg yolks -- They may have high amounts of cholesterol, but it isn’t the bad cholesterol that causes heart disease. Egg yolks are packed full of vitamins, minerals, and antioxidants like lutein and zeaxanthine, which help protect the eyes. They are also a source of protein and healthy fats. For the healthiest eggs, look for free-range, organic, grass-fed eggs.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.