Healthy Foods

Eat These Healthy Foods To Avoid Supplements Intake

  • March 28, 2022
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According to the National Institute of Health fact sheet, more than one-third of North Americans take multivitamins. But, do they need it? Some people start taking multivitamins even without consulting the doctor. Is this okay? Well, we do not think so. Many nutrient-rich foods can serve as the best alternative to these foods. 

You may not know, but half of the people who intake multivitamins do not even require them as they get enough nutrient supply from the whole-grain food that they eat. That means, multivitamins can be avoided.

We are not saying that multivitamins are bad for health but when we have natural supplements, then, why waste money on chemical-made drugs. Moreover, if you are someone who is prescribed to eat supplements due to certain diseases or causes, or you come under the senior citizen category for whom retaining vitamins for a longer time becomes difficult then do not leave your vitamins without consulting a certified dietician and your doctor. 

Even if you are all fit but prescribed a supplement, consult your doctor before stopping consuming it.

Healthy Food Alternatives To Avoid Supplements

First of all, we need to analyse what all nutrients and vitamins are essentially low. You can undergo normal blood tests to see which vitamins and nutrients are required for your body.

We will give you brief information about all nutrients and how you can replace their supplement with healthy foods and improve your diet.

1. For Vitamin A

Vitamin A is an essential nutrient that protects your body from illness and infections. That means it helps improve your immune system. Moreover, it increases the vision in the dim light. Vitamin A is quite good for healthy skin and the lining of the body.

In general, men should intake 700 ug per day, and 600ug per day should be consumed by women.

Food Alternatives Of Vitamin A:

  • Sweet potato
  • Cheese
  • Eggs
  • Milk and yoghurt
  • Liver & Liver products

Additionally, you can add foods that are rich in beta-carotene as it converts it into retinol. Beta-carotene natural foods include leafy vegetables, red, spinach, and corn.

Vitamin A

2. Vitamin B6

Vitamin B6 plays an important role in decreasing mood swings and depression. Moreover, it improves brain health and reduces the risk of Alzheimer’s. 

Vitamin B6 is good for anaemia patients by aiding haemoglobin production and also it keeps the nervous system healthy. Thus, vitamin B6 is quite an important nutrient for your body. However, that does not mean you can get it through vitamin supplements only. Many natural veggies and fruits are rich in vitamin B6 which is enough to fulfil your daily consumption requirement i.e. 1.3 milligrams for adults up to 50. 

Foods Rich In Vitamin B6:

  • Pork
  • Poultry (chicken or turkey)
  • Fish
  • Soya beans
  • Peanuts
  • Wheatgerm
  • Bananas
  • Milk
  • Oats
  • Fortified breakfast cereals

Please note, if you are having enough vitamin B6 in a day. Do not take supplements as the excess of this vitamin could be harmful that you may lose the feeling in arms or legs, scientifically known as peripheral neuropathy.

3. Vitamin B9 Or Folate 

Vitamin B9 is good for brain health promotion and it reduces heart disease risk factors. That means if you are taking enough vitamin B9 (or folate) your brain and heart both are protected from unwanted chronic diseases. 

Your body can absorb quite less amount of vitamin B9 on a daily basis, i.e. 400 mcg (1000 times less than 1 mg). Therefore, you should not consume it in higher quantities until the doctor suggests.

Pregnant ladies may have to take this vitamin in more quantities as it prevents birth defects and pregnancy complications. Consult your doctor before increasing or decreasing the intake of vitamin B9. 

Moreover, please ensure you do not intake this vitamin more than 1mg in any case. Excess consumption of vitamin B9 could lead to a deficiency of vitamin B12 that eventually hampers your nervous system.

Foods Rich In Vitamin B9:

  • Broccoli
  • Leafy green vegetables
  • Peas
  • Brussels Sprouts
  • Chickpeas and kidney beans
  • Liver (avoid in pregnancy)
  • Breakfast cereals fortified with folic acid
Vitamin B9

4. Calcium

Calcium is known for building and maintaining strong bones. Moreover, the heart, muscles and nerves need calcium as well, to function properly. Moreover, it is good for pregnant ladies as it reduces high blood pressure risks.

Moreover, people with lower blood pressure should consume more calcium. There are many more reasons you must consume the right quantity of calcium every day, i.e. 2500 mg for the 19-50 years old population.

Foods Rich In Calcium:

  • Seeds
  • Cheese
  • Yoghurt
  • Canned salmon and sardines
  • Beans and lentils
  • Whey protein
  • Almonds
  • Fortified foods
  • Rhubarb
  • Leafy greens

The Bottom Line

Food supplements are quite the go-to these days. Whenever a doctor says, you have a deficiency of a particular nutrient, people ask for supplements rather than altering their diet. However, why waste money on supplements when you can stay healthy with diet change. Rather than opting for supplements, switch to nutrient-rich foods from the list of nutritious foods to stay healthy even without supplements. Keep following us for more health-related blogs.