Before listing which nutrients your body needs and why, we look at when you should talk to your Link pharmacist or doctor about supplements.
According to an article published by the Mayo Clinic, nutritional needs should be met primarily through your diet. There are however circumstances where supplements or fortified foods are needed:
- During pregnancy or trying to become pregnant.
- Age 50 or older.
- Poor appetite or difficulty getting nutritious foods.
- Following a diet that excludes certain food types.
- Medical conditions such as chronic diarrhoea, food allergies, food intolerance, or disease of the liver, gallbladder, intestines or pancreas.
- Surgery has affected how your body digests nutrients.
Let’s now talk about the nutrients that your body needs, why you need it and where you can find those nutrients.
VITAMIN A
Why?
- Assists with cell reproduction
- Helps with vision
- Promotes bone growth
- Maintains healthy skin hair and mucous membranes
What?
Tomatoes; carrots; spinach; pumpkin seeds; sweet potato; oranges.
B VITAMINS
Why?
- Helps to promote energy
- Assists with formation of red blood cells
What?
Peas; watermelon; bananas; potatoes; peanuts; green peppers.
VITAMIN C
Why?
Antioxidants protect body tissue from oxidation.
What?
Oranges; guavas; apples; cucumbers; cauliflower; asparagus.
VITAMIN D
Why?
Development of healthy teeth and bones.
What?
Salmon; tuna; milk; cod liver oil; salami; some fortified cereals.
VITAMIN E
Why?
- Protects body tissue from oxidation
- Formation of red blood cells
What?
Blackberries; bananas; kiwi fruit; almonds; spinach; sunflower seeds.
IRON
Why?
- Proper functioning of red blood vessels
- Prevention of anaemia
- Works with protein to make haemoglobin which carries oxygen in the body
What?
Liver; giblets; oysters; soybeans; sesame seeds; pumpkin seeds.
MAGNESIUM
Why?
- Formation of bones and teeth
- Absorption of calcium and potassium (calcium stimulates muscles, magnesium relaxes muscles)
- Cellular metabolism
- Production of energy
What?
Bran (rice, wheat, oats); molasses; sunflower seeds; sesame seeds; pumpkin; dried herbs.
Certainly, some food for thought. Whether planning a meal or just snacking, think of the natural nutrients available to you. If it is difficult to include these nutrients in your diet, talk to your Link pharmacist about appropriate supplements.
Sources:
- http://www.hr.uct.ac.za/sites/default/files/image_tool/images/236/remuneration/orghealth/newsletters/ICAS_Healthy_lifestyle_awareness_month.pdf
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477
While all reasonable effort has been made to ensure the accuracy of information contained in this article, information may change or become dated, as new developments occur. The Link group shall not be held liable or accountable for the accuracy, completeness or correctness of any information for any purpose. No content in this article, irrespective of the date or reference source, should be viewed as a substitute for direct medical advice from your doctor, pharmacist or any other suitably qualified clinician.