In today’s fast-paced world, pharmacies are filled with multivitamins and dietary supplements. From vitamin D capsules to zinc tablets, many people rely on them to fill the gaps in their diet. Although supplements can be beneficial in some cases, they are often overused, with many people ignoring the natural, nutrient-rich foods available to us. A well-balanced diet can reduce the need for supplements while providing many other health benefits. Instead of relying on daily pills, why not include some simple, nutritious foods into your diet to get the nutrients you need?
Also read: The Truth About Supplements: Are They Really Good for Your Health?
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Here are 8 everyday foods that can replace your dietary supplement:
1. Vitamin C
Vitamin C is essential for boosting immunity, healing wounds, and maintaining bones and teeth. If you’re using supplements for vitamin C, consider adding fruits like oranges, lemons and grapefruit to your diet. Other excellent sources include strawberries, bell peppers and kiwi. You can also include Kakadu plum in your diet, as it contains 75 times more vitamin C than oranges, according to a 2021 study in Applied Sciences.
2. Vitamin D
Our body does not produce Vitamin D unless exposed to sunlight. Vitamin D is important for bone development and immune support. If you’re not getting enough sunlight, skip the vitamin D3 capsules and eat fatty fish like salmon and mackerel, which are excellent sources of the vitamin, according to a 2019 study published in the Journal of the Nutrition Association of Thailand. Has gone. Other options include fortified milk and egg yolks, which can be added to your food.
3.Calcium
Calcium is essential for building and maintaining strong bones and teeth. Instead of relying on calcium tablets, consume dairy products like milk, curd and cheese. If you’re lactose intolerant, choose fortified plant-based milks, tofu, almonds, and leafy greens like spinach and kale. According to research published in the African Journal of Food Science, an easy way to increase your calcium intake is to consume just two teaspoons of chia seeds, which provide 14% of your recommended dietary allowance of calcium.
4. Iron
Iron supplements are often used to combat fatigue and exhaustion. Instead of supplements, you can get plenty of iron from foods like red meat, lentils, beans, and spinach. Combining iron-rich foods with vitamin C-rich foods, such as citrus fruits, will increase your body’s absorption.
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5. Zinc
Zinc plays a major role in skin health, immune function and cell growth. It is also important for reducing inflammation and fighting infection. Instead of relying on zinc tablets, include pumpkin seeds, chickpeas and cashews in your diet. According to the National Institutes of Health, oysters contain more zinc per serving than any other food.
6. Omega-3 Fatty Acids
Well known for heart and brain health, omega-3 fatty acids are polyunsaturated fats found in a variety of foods. Include walnuts, flax seeds, chia seeds and fatty fish like salmon in your diet. These options are not only delicious but also packed with extra nutrients and flavors.
7. Magnesium
Magnesium plays an important role in nerve transmission, muscle contraction, blood pressure regulation, and glucose and insulin metabolism. It also helps in improving sleep quality. To replace your magnesium supplements, include dark leafy vegetables, seeds and beans. You can also enjoy dark chocolate, bananas, nuts and whole grains.
8. Vitamin B12
Instead of taking vitamin B12 pills, focus on including animal-based foods like meat, fish, eggs and dairy in your diet. For vegetarians, fortified cereals and nutritional yeast are great sources of this important vitamin, which is important for nerve function and energy.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
Also read: Consuming dairy foods and vitamin D pills may promote bone health
Now that you know which foods can help reduce your dependence on supplements, start making these changes to your diet for a healthy lifestyle.
