I get this question a lot. “Do I need supplements?”
Yes and No.
If you don’t eat a well-balanced diet, then yes, you probably need a high quality supplement to provide you with the vitamins and minerals your body needs to function at its best.
If you do eat a well-balanced diet, then you might not need a supplement.
Let’s delve into this a little deeper.
Your body needs vitamins and minerals.
Vitamins are organic molecules; Minerals are inorganic molecules. Both are necessary to survive.
Vitamins can be either fat soluble or water soluble.
Fat soluble vitamins include Vitamin A, D, E, and K - they don’t dissolve in water and if taken at high levels can be stored in fat tissue; this can create toxicity in your body.
Water soluble vitamins include Vitamin B complex and Vitamin C - they can dissolve in water and are less likely to reach toxic levels because the excess is basically peed out.
Minerals are either:
Eating fat can be part of a healthy diet?
As long as you eat the right types of fat, including healthy fats into your diet can be part of a well-balanced diet.
Your body needs 20-35% of its daily calories from fat!
When we talk about fat, we are really talking about Fatty Acids.
Fatty Acids are either saturated or unsaturated.
Saturated fatty acids are bad → they raise bad cholesterol levels AKA low-density lipoproteins or LDLs and increase your risk of heart disease. Examples include whole milk, lard, butter, meat, and poultry.
Unsaturated fatty acids are good → they increase good cholesterol levels AKA high-density lipoproteins or HDLs and decrease your risk of heart disease. Examples include avocado, olive oil, almonds, and salmon.
Consuming healthy fats can increase satiety and make you feel full which decreases the risk of over-eating.
Consuming healthy fats can also decrease your risk of heart disease.
So, the next time someone says to eliminate fat...
A well-balanced diet consists of 40-65% carbs, 10-35% protein, and 20-35% healthy fats.
Let’s focus on protein.
Protein helps build and repair your muscles AND is involved in the production of your hormones and enzymes.
Dietary protein is either complete or incomplete. Complete means the food has all essential amino acids the body needs. Incomplete means the food is low or lacking in one or more essential amino acids the body needs. Combining a couple of incomplete proteins can make a meal complete of all the essential amino needs the body needs.
Examples of complete proteins are:
Examples of incomplete proteins are:
What can influence our need for protein?
Carbs get a bad wrap. They are blamed for diabetes, obesity, the “sugar high”, poor dental health, and “bad” food choices.
The problem with the argument that “carbs are bad” is that the carbs that are “bad” typically are the type of carbs found in processed foods, high fat foods, and foods with lots of sugar.
Of course, these carbs are “bad” because let’s face it, these are the foods that don’t hold much nutritional value anyway. Most people know that a diet consisting of donuts, soda, and candy may taste good but aren’t really good for you.
Let’s chat about the “good” carbs. These are fruits, vegetables, and whole grains.
And, yes, they taste good too!
A healthy diet should INCLUDE 40-65% carbs.
Carbohydrates are your body’s main source of fuel.
Removing carbs entirely or significantly decreasing them to below 40% of your diet will rob your body from readily available energy....
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