Supplements

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Supplements for Baby Boomers

 

I’m really of mixed mind about the need for supplements. I feel that if I’m eating ‘right’ then I shouldn’t need supplements.

That’s not to say that over the years I haven’t taken supplements.

In the mid-seventies, when I was pregnant with my daughter I was on a super-high iron supplement to get me through my pregnancy.

During the mid-eighties I dabbled with supplements – mostly iron and B-vitamins in order to give me a boost in energy. I would take them for several months and not feel like they were doing much, so I would quit taking them.

Since the early-nineties I have been taking melatonin to help me sleep. Recently I have stopped taking melatonin and switched to L-tryptophan to help relieve stress and help me sleep. It seems to be working well for me.

 


 

Good Net has a nice list of 11 Essential Vitamins and minerals your body needs, and the foods you can get them from. Vitamins from A – Z (zinc).

The Daily Burn lists The 8 B Vitamins Plus Top Food Sources to get these vitamins.

 WebMD goes even further in its list and also includes how much one should have of each vitamin and mineral for all ages.  Although I disagree with their listing of fluoride as a necessity for teeth and to prevent cavities, it’s still a pretty good website.

The following is a list on WebMD of all the necessary minerals and vitamins one needs for optimal health and well-being:

 

Necessary Minerals

 

  • Calcium
  • Choline
  • Chromium
  • Copper
  • Fiber
  • Folate (Folic acid)
  • Iodine
  • Iron
  • Magnesium
  • Manganese
  • Molybdenum
  • Phosphorus
  • Potassium
  • Selenium
  • Sodium

 

Dietary-supplements-Variety

(Source – Expert Health Reviews)

Necessary Vitamins

  • Vitamin A
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6
  • Vitamin B7 (biotin)
  • Vitamin B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Zinc

 

A few years ago, because I was sick and tired of being sick and tired, I had a whole battery of tests done. My iron checked out, my thyroid and adrenals checked out. They even tested for Vitamin D and the doctor told me she’d never seen a woman my age (+50 at the time) have such a high level of Vitamin D. AND – I am not a ‘sun worshipper,’ I don’t take Vitamin D supplements, I don’t drink milk, I don’t eat ‘fortified cereals, and I rarely eat fish (although I do eat shellfish – shrimp & scallops), so I have no idea where I’m getting my Vitamin D from.

 

A small sample of foods to get your vitamins and minerals from:

 

Dairy

  • Eggs
  • fortified milk products
  • hard cheeses
  • milk
  • yogurt

 

Fruits and Berries

  • bananas
  • kiwis
  • oranges and other citrus fruits
  • strawberries

 

Grains

  • bread products, enriched and whole grain breads
  • cereals, fortified cereals, wheat bran cereals
  • oats, oatmeal
  • quinoa
  • whole grains, whole wheat

 

Meats & Seafood

Meats

  • Beef
  • Organ meats – Liver

Poultry

  • Chicken
  • Turkey

Fish & Seafood

  • Fatty fish
  • Yellow-fin tuna
  • Seaweed

 

Nuts, Seeds, and Legumes

Nuts

  • Almonds
  • Brazil nuts
  • Peanut butter

Seeds

  • Sunflower seeds

Legumes

  • Chickpeas
  • Beans
  • Lentils
  • Peas

 

Oils

  • Fish liver oils
  • Vegetable oils

 

Vegetables

 Green leafy vegetables

  • Collards
  • Kale
  • Spinach

 

Other Vegetables

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Peas
  • Peppers (Red and green)
  • Potatoes (Sweet potatoes)
  • Tomatoes

 

Seasonings

  • Iodized salt

 

vitamins-and-minerals

(Source –Iron-rich foods)

 

Chances are the average person is already getting most of their vitamins and minerals from the food they eat.

I am NOT an expert in health and nutrition. I am barely an ‘expert’ in my own health and nutrition needs. Certain ideas about healthy eating really resonate with me, but yet, when I tried them I didn’t get the results that others were getting, therefore I cannot and will not say that any one program of nutrition is the end-all, be-all. (Please consult your own health care provider to find out what is best for you.)

I only explain my understanding and my practices, but I know from trial and error that what works for me may or may not work for you… Listen to YOUR body.

 

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