Psyillium
Psyillium is a soluble fiber that can help lower cholesterol, it regulates
blood sugar in the body of patient who are diagnosed with diabetes, and help “move things along” if
you’re a bit backed up. If you choose to supplement, start with small
doses and build over time. Adding too much fiber too soon can cause
some odorous side effects.
Turmeric (Curcumin)
Turmeric is a spice commonly used in Indian dishes, and a key component
in the spice is curcumin. Hundreds have studies have suggested that
curcumin possesses a wide range of beneficial health properties,
including a 2010 study that suggested curcumin has anti cancer, anti
viral, anti arthritic and anti inflammatory properties. The nutrient’s
very strong anti inflammatory actions are seen as one of the primary
drivers of these benefits. You could just add turmeric to your foods if
you enjoy that flavor, or seek a curcumin supplement that delivers
around 500 mg daily.
Greens Products
While not a replacement for fruits and vegetables, Greens products
(fruit and vegetable concentrates) are a good “insurance” policy if your
produce consumption is lower than idea. Less than 6% of men and 9% of
women aged 5 to 34 consume the recommended minimum of five servings of
fruits and vegetables each day. Greens can help fill this void. They’re
especially handy when real produce is hard to come by, like during times
of heavy travel.
Whey Protein
Whey
protein is not an essential supplement, but it is a good one to have on
hand. Because whey is high in branched-chain amino acids, it can aid
recovery from exercise. More importantly, whey protein is a quick,
convenient source of quality calories. Add some to fruit or a scoop of
nut butter and you’ve got a perfect on-the-go meal that takes 60 seconds
to make.
Vitamin D
Plenty of
data has suggested that the majority of Americans have less than
optimal levels of Vitamin D. That’s not surprising – the nutrient is
tough to get from food (though canned salmon, milk, and sardines are all
good sources), and the only other method is sunlight. If you live north
of Atlanta, the sun isn’t strong enough from November to March for you
to make sufficient amounts. And even when you are outside, most people
are covered with clothing and/or suntan lotion. Most experts agree that
supplementing with at least 1000 IU’s daily is a good start.
Cod Liver Oil
Cod Liver oil
is known for delivering omega-3’s, essential fats that our bodies can’t
make on our own so must get them from our diet. Even if you eat fish one
to two times per week, you won’t be taking in enough omega-3’s to meet
your body’s needs. By taking a high quality fish oil, you can reduce
triglycerides, lower your risk of heart disease, improve recovery from
exercise, protect your brain health, and potentially lower your risk of
diabetes. Omega-3’s may even help with losing body fat. When choosing a
supplement, pay seek brands that deliver a minimum of 2 g EPA and DHA
(two of the three acids in omega-3s) daily.
