In today's fast-paced world, pharmacies are brimming with multivitamins and dietary supplements. From vitamin D capsules to zinc tablets, many people rely on these to bridge the gaps in their diets. While supplements can be beneficial in some cases, they are often overused, with many overlooking the natural, nutrient-packed foods available to us. A well-balanced diet can reduce the need for supplements while offering a host of other health benefits. Instead of relying on daily pills, why not add some simple, wholesome foods to 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 Supplements:
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 grapefruits to your diet. Other excellent sources include strawberries, bell peppers, and kiwis. 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 bodies don't produce vitamin D unless exposed to sunlight. Vitamin D is crucial for bone development and immune support. If you're not getting enough sun, skip the vitamin D3 capsules and turn to fatty fish such as salmon and mackerel, which are excellent sources of the vitamin, as noted in a 2019 study published in the Journal of Nutrition Association of Thailand. Other options include fortified milk and egg yolks, which can be added to your meals.
3. Calcium
To build and maintain strong bones and teeth, calcium is essential. Instead of relying on calcium tablets, turn to dairy products like milk, yoghurt, and cheese. If you're lactose intolerant, opt for fortified plant-based milk, tofu, almonds, and leafy greens like spinach and kale. A simple way to increase your calcium intake is by consuming just two spoons of chia seeds, which provide 14% of your recommended dietary allowance of calcium, according to research published in the African Journal of Food Science.
4. Iron
Iron supplements are often used to combat fatigue and tiredness. Instead of supplements, you can get plenty of iron from foods like red meat, lentils, beans, and spinach. Pairing iron-rich foods with vitamin C-rich foods, such as citrus fruits, will enhance absorption in your body.
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5. Zinc
Zinc plays a major role in skin health, immune function, and cell growth. It's also important for reducing inflammation and fighting infections. Rather than relying on zinc tablets, add pumpkin seeds, chickpeas, and cashews to 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 supporting heart and brain health, omega-3 fatty acids are polyunsaturated fats found in various foods. Include walnuts, flaxseeds, chia seeds, and fatty fish like salmon in your diet. These options are not only tasty but also packed with additional nutrients and flavours.
7. Magnesium
Magnesium plays a vital role in nerve transmission, muscle contraction, blood pressure regulation, and glucose and insulin metabolism. It also helps improve sleep quality. To replace magnesium supplements, turn to dark leafy greens, 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 meals. For vegetarians, fortified cereals and nutritional yeast are great sources of this vital vitamin, which is crucial for nerve function and energy.
Disclaimer: This content including advice provides generic 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:Teaming Dairy Foods and Vitamin D Pills May Boost Bone Health
Now that you know which foods can help reduce your reliance on supplements, start making these dietary changes for a healthier lifestyle.