Navigate your body's food source

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Navigating your body's supply of supplements is especially important during times of unforeseen problems to the local economy such as natural disasters, public health emergencies, or medical emergencies. instability of the people. The COVID-19 pandemic has put enormous pressure on food sources and nutrition for the body. Those with fixed incomes, disabilities, and/or chronic health problems are profoundly affected by compounding factors such as insufficient food storage space for a one- to two-week supply. Similarly, these challenges are particularly high for families with young children and the elderly. In this article, we will provide you with useful information to better understand how to navigate dietary supplements for the body in the current period.

1. What is a dietary supplement?

People often know the name functional food rather than dietary supplement. But dietary supplements are not functional foods and are not drugs. They are not recommended as a replacement for a main meal or a complete substitute for nutrients from natural foods.
According to the conceptual definition of the US Dietary Supplements Health and Education Act of 1994, it is quoted: "The definition of the term "food supplement" or also known as a supplement is a product intended to supplement the diet. foods that contain healthy nutritional ingredients including vitamins, minerals, proteins, amino acids... so that humans can use them safely, synthesize and supplement according to the oral route for use." .
In current research, people distinguish two terms "Dietary Supplements" and "Functional Foods", but most of the food supplements that we are using such as vitamin E, vitamin D tablets,. .. are all called under the name of functional foods (Functional Foods), while in fact they are dietary supplements (Dietary Supplements).
Food supplements are produced in the form of tablets, capsules, liquids, powders, soft gels, gelcaps.

2. The effect of food supplements

Vitamins and minerals are called micronutrients. They help nourish the body and keep you healthy. You can get them by eating a variety of foods in your daily routine.
You should try to eat a variety of healthy foods, such as fruits, vegetables, lean meats and fish. Otherwise, you may not be getting all the micronutrients your body needs. Supplementing with certain multivitamins may be helpful. However, there is no evidence that they help reduce the risk of cancer or metabolic heart disease.
People who need supplements:
Women who are pregnant or trying to get pregnant. Women who are breastfeeding. Women menstruate a lot. Women who have passed menopause. People who don't eat animal foods, including vegetarians. People who have had gastric bypass surgery to lose weight or for medical reasons People with diseases of the stomach, liver, pancreas or gallbladder. People with abnormal digestive conditions. These include gastrointestinal disease, lactose intolerance or food allergies. According to the United States Department of Agriculture (USDA), adults may not be getting enough of the following micronutrients.
Therefore, you may need to take supplements, but before deciding to choose any one, it is advisable to consult with your doctor before starting to use.

3. Food Supplements

3.1. Vitamins and Minerals Vitamins are organic compounds that our bodies use, in very small amounts, for many metabolic processes. It's best to get your vitamins and minerals from eating a variety of healthy, unprocessed foods. Although taking a broad-spectrum vitamin and mineral supplement is generally only in cases of low health risk and may be beneficial for people whose diets are limited and lacking in variety, vitamin and mineral supplementation minerals instead of eating a nutrient-rich diet is not recommended. Vitamin and mineral supplements are often misused and taken without specialist advice. They are often used as a form of medicine to treat illnesses such as colds, or to combat lifestyle problems such as stress. Contrary to popular belief, vitamins are not drugs or miracle cures. They are organic compounds that participate in various metabolic functions. High-dose supplements should not be taken unless recommended under the advice of a doctor.

Several studies have been suggested that certain vitamins can treat various cancers. However, there is still no official statement verifying that the above statements are completely true for example:
Vitamin A (beta-carotene) in large doses does not cure cancer and can be toxic, especially if Taken in pill form instead of food. Studies have linked vitamin A to an increase in other cancers - such as lung cancer in smokers - Although there is some evidence vitamin E may play a small role in preventing one Some cancers are the same, but there is evidence that it can accelerate the onset of other cancers. However, this has not been proven or has been disproved. High doses of antioxidants are not likely to increase the effectiveness of conventional cancer treatments (such as chemotherapy and radiation). In fact, large amounts of antioxidants may interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Several studies have shown that the risk of prostate cancer, breast cancer, and lung cancer is not reduced with high-dose supplements containing vitamins E, C, or selenium. Many people mistakenly believe that since small amounts of vitamins are good for you, large amounts must be better. However, it is better to follow the “enough” rule. Taking some vitamins higher than recommended can cause health problems. Such as:
Vitamins A, D, E and K are fat soluble, which means they are stored in the body and in high doses can be toxic. High doses of certain water-soluble vitamins, such as vitamin B6, can also become toxic. Large amounts of folate can mask a vitamin B12 deficiency. High levels of vitamin B6 have also been linked to certain types of nerve damage. Doses of vitamin C per gram can cause diarrhea. Large doses of vitamin C can also cause nausea, stomach cramps, headaches, fatigue, kidney stones that interfere with the body's ability to process (metabolize) other nutrients - such as increased iron levels dangerously . Excess vitamin C in the body can also interfere with medical tests - such as diabetes tests, by giving false results. High doses of vitamin A can cause birth defects, as well as disorders of the central nervous system, liver, bones, and skin. High-dose vitamin E supplements are associated with higher rates of premature mortality (death). 3.2. Dietary fiber supplements According to the recommendations of the FDA (US Food and Drug Administration), on average, you need to consume about 25 grams of fiber per day, equivalent to a diet providing 2000 calories per day. But the majority of the population does not reach this recommended level, because of the habit of eating meat and fast food over vegetables.
Of course, adding fiber from natural sources is the best because in addition to fiber, these foods also contain many other beneficial vitamins and minerals. But in cases where the diet is not enough to meet the needs, you should still use supplements as directed by experts. Dietary fiber supplements can be produced from natural or synthetic sources:

Extracted natural fiber includes:
Lignin (a compound found in plant cells); Cellulose (a type of sugar found in plant cells); Pectin (a type of sugar found in fruits and berries); Gum (a type of sugar found in seeds); Psyllium (from the husk of the Plantago plant) Common synthetic fibers include polydextrose and polyols, and maltodextrins.
Using fiber supplements not only helps you meet the necessary fiber needs, but it also brings all the good effects of natural fiber such as helping you have a healthy digestive system, preventing appendicitis and irritable bowel syndrome, contribute to weight control as well as reduce bad LDL cholesterol (especially Psyllium).
3.3. The food group that balances the digestive tract bacteria In our body, there are trillions of bacteria and other microorganisms living together, and the number of these cells is more than the total cells of the human body. And all of them play a certain role in our body, especially the gastrointestinal flora.
The gut microbiome has trillions of good and bad bacteria, but they balance and live together for our digestive system to function properly. When you do not build yourself a healthy lifestyle, including eating adequate nutrition and exercising regularly, or you get sick or age according to the laws of time, this balance will change. broken.
To help restore balance to the intestinal flora, supplementing probiotics from different sources is one way. You can absolutely find them in yogurt and other fermented foods such as sauerkraut, kimchi,... And don't forget the supplements that help balance the intestinal flora after
Supplements Probiotics (good bacteria, i.e. live bacteria and yeasts that are good for us) are an effective option when you need to take a probiotic supplement. These products can be found in powder or capsule form, or in liquid form, even as therapeutic yogurt (which contains a lot of Probiotics – about 50 billion CFU/dose).
Prebiotics are food supplements that help promote the growth of beneficial bacteria in the gut with the main ingredient being fiber or complex carbs that cannot be digested by human cells. Instead, some bacteria will break them down and use them as food. This is how you feed the "fat" probiotic warriors. Being healthy will fight harmful bacteria easily, and keep your digestive system healthy. Prebiotics are added to foods such as fermented yogurt, energy bars, baby foods, cereals,...

Balanced intestinal flora will help promote your health, and especially support the treatment of gastrointestinal diseases such as irritable bowel syndrome, digestive disorders.
3.4. Food groups to help lose weight Weight loss is a matter of great concern to many people, from women to men, children to the elderly. Regardless of age or gender, weight loss, maintaining shape and health are of special interest. Maintaining a reasonable weight not only helps you look better, but also helps you prevent the risk of some diseases such as obesity, diabetes, heart disease...
To lose weight, you need to combine both eating right and reasonable, exercising and sleeping on time, drinking more water and keeping good spirits. Add in the support of some dietary supplements.
The general principle of weight loss supplements is to make you reduce cravings, reduce fat absorption and increase fat burning in your body.
List of some weight loss foods and effects

4. Are dietary supplements good for health?

In addition to targeted foods, there are a number of supplements that are considered holistic health and can be taken daily in reasonable doses. They are:
Omega-3 Omega-3 supplements are generally recommended for people with heart disease, pregnant women, children, and people who cannot get the required amount of omega-3 through their diet. or prescribed in support of disease treatment under the guidance of a doctor.
Omega 3 is good for the heart, nervous system and gives us a comprehensive anti-inflammatory ability. So just note the dosage according to the expert's instructions, you can fully take advantage of the benefits that this food brings.
Protein powder Protein supplement can be used for GYM practitioners who want to gain muscle and lose fat, athletes or people who practice with high intensity; or people who want to gain weight, adults and children diagnosed with protein deficiency that dietary supplements are not enough to compensate.
Protein powder can be mixed with milk or smoothie. You just need to pay attention to the dose and not be allergic to milk, you can choose this food to supplement nutrients for your body.
Multivitamins Multivitamin supplements are no longer a strange product. We often hear about it and quite a few people use it because most of us do not get enough vitamins and minerals through normal food.
This type of food supplement is quite effective for people who are sick, people with poor absorption due to their body or old age, or for people who are active with high intensity. However, how much to use and for how long is still subject to expert advice.
Vitamin D Children with rickets are often recommended to take vitamin D supplements. In addition, pregnant women or some people who are deficient in this vitamin will also be asked to take this supplement. The reason? You also know vitamin D combined with calcium is very good for bone growth, right? It also supports the functions of the brain, heart and immune system.
The use of vitamin D supplements also needs to follow the instructions of medical professionals to ensure maximum benefits without any side effects.
Magnesium Magnesium plays an important role in the functioning of enzymes in our body, but the daily diet to meet the needs of this mineral is not followed by many people. Therefore, using magnesium supplements will help you ensure overall health, reduce stress and sleep better.

5. Note the choice of food supplements

One note to keep in mind is that before you intend to take any supplement, consult your doctor first.
Food supplements must meet the following requirements:
Contains ingredients listed in potency and declared quantities Free of harmful contaminants to health Will decompose and release in body within the specified period of time Meets FDA's Good Product Practices, You should choose foods from well-known brands to avoid fakes and substandard products.
Inform your doctor about medications you are taking to avoid interactions with drugs and supplements, for example
Vitamin K can reduce the blood thinners' ability to prevent blood clots . John's wort can speed up the breakdown of many drugs and decrease their effectiveness. Antioxidant supplements, such as vitamins C and E, may decrease the effectiveness of some types of cancer chemotherapy.

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References: familydoctor.org, scripps.org, betterhealth.vic.gov.au,