Knowing about Advantages & Disadvantages of Dietary Supplement

source: livestrong.com

In most cases, one can meet all of their nutrient requirements by consuming a variety of food items and maintaining a balanced diet. Therefore, consuming those pills and powders can often prove to be more harmful than beneficial and can be detrimental to the overall health of the individual. Minerals and vitamins are essential components that the body needs to function, grow and repair properly. 

Those who do not meet the minimum daily nutrient requirements are advised by their doctors to include dietary supplements in their food habits. If the person is consistently depriving his/her body of the nutrients then the same could become prone to ailments and detrimental health conditions.There are two aspects of taking dietary supplements and both of them are discussed in the following section in detail.

Advantages

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    1. Supplements act as an insurance which ensures that we meet our daily nutrient requirement even if we obtain them from the food we eat or not.
    2. Intake of dietary supplements on a regular basis adds to the layer of protection it offers to an individual from diseases. This is applicable to those who don’t lead an active lifestyle and mostly don’t even bother to opt for a healthy and balanced diet.
    3. Health and dietary supplements adds to the development and improvement of muscle strength, stamina and the overall performance of the body.
    4. There are certain treatments for some deteriorating health conditions where dietary supplements are combined with certain drugs for enhancing the overall capacity and effectiveness of the treatment.
    5. Folic acid pills or capsules are often consumed by pregnant women under the advice of their doctors as Folic acid is essential to minimize the risk of birth defects in the child. A daily dose of vitamin D supplement is advised to the women after delivery and also to the teenagers as it helps in the absorption of calcium in the body thereby providing protection from cases of osteoporosis in the later stages of their lives.

 

 

Disadvantages

source: livestrong.com

 

  1. The major drawback one can point out if he/she ever opted for a dietary supplement is the outlandish price tags they often come with. Chalking out a properly balanced diet and preparing the same on a regular basis is a much more economic practice.
  2. Dietary or health supplements can often lead to adverse side effects if the content or the frequency of their consumption is not kept under check. If an excess amount of vitamin A is consumed, especially in the form of supplement, it ultimately leads to damaged liver, brittle bones, migraines and defects in birth.
  3. While taking dietary supplements, it is seen that mixing certain vitamins and minerals interferes with the way the body absorbs them in the gut. They can even interact with certain prescription medications and therefore hinder the prevention of certain medical conditions and symptoms. 
  4. There is a constant threat of an individual to overdose on dietary supplements. But the same cannot be said when it comes to food. One cannot simply overdose on food.
  5. Health and dietary supplements are not a healthy choice over food. For example, taking vitamin B – complex supplements may provide you with the many nutrients present in the legumes and whole grains, but then again the essential fibers and protein from the real grains is absent in the artificial pill.

Consumption of dietary or health supplements has both advantages as well as disadvantages. Therefore, to be on the safer side of the bridge, one should always consult with the doctor before opting for them and including the same in their diet plan.

Why are Trans Fats Bad for Your Health?

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Nutrition is a division of science that is known for a lot of disagreements, debate and difference in opinions. But one common fact that all doctors and nutritionists agree to is the harmful and downright toxic effects of Trans fats on the human health. It’s a matter of great relief that the consumption of this particular toxic fat has reduced to a minimal over the recent years, all thanks to the extensive research on this subject and adoption of the following results by the masses. But, to be precise, directly or indirectly, trans fats is still finding its way into the morning plate. The motive of writing this article is to simply highlight the ill effects of consuming Trans fats followed by how to avoid the same while you are shopping for groceries.

A brief definition of Trans Fats

Trans fatty acids or simply trans fats is a derivative of unsaturated fat. This is an artificial form of fat that is factory made and could be rarely found in nature. Trans fats are formed when vegetable oils are heated and hydrogen gas is made to pass through it. This in turn raises the melting point of the oil and therefore the oil starts to become viscous and ultimately turns solid.

Trans Fats and Heart Disease Risk

Source: independent.co.uk

Various clinical trials have been carried out in the recent years where volunteers were fed trans fats instead of carbohydrates and other healthy fats. Health risk factors that involved cardiovascular diseases, ailments of the circulatory system as well as carcinogenic properties of trans fats were the principle evaluation sectors that were stressed upon. After the trials, it was seen that there was a significant increase of LDL or the ‘bad’ cholesterol and reduced HDL or the ‘good’ cholesterol. In most of the cases, consumption of any form of fat tends to increase both the HDL and LDL form of cholesterols in the blood, but trans fats are an exception. Moreover, replacing carbohydrates with food items containing trans fats negatively impacts lipoproteins that on the long term can lead to heart attacks, blocked arteries and diseases of the circulatory system.

How to Avoid Trans Fats?

‘READ THE LABELS’, a simple yet effective way to avoid Trans fats if you are a lover of food items from the local grocery store. Avoid food items that has ‘hydrogenated’ or ‘partially hydrogenated’ ingredients printed on the product label. To be fair, this won’t be enough, as the best alternative is to avoid processed food items altogether.Opting for real dairy products like butter, cheese instead of margarine and coconut or olive oil for your salads instead of vegetable oils is the best alternative. Another effective way is to take some time out from your daily schedule and choose to cook your own food at home.

Conclusion

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Natural trans fats from animal products such as steak, pork etc are safe if taken in a limited amount, but no matter how small amount of artificially prepared trans fats such as margarine, or hydrogenated vegetable oils you consume, it is really bad for your overall health and heart. If an individual continues to include artificial trans fats in her/his diet, inflammation of the heart and arteries, resistance to insulin in case he or she is a diabetic and heart failure risks are unavoidable. Even though people these days are avoiding this harmful substance altogether, many ‘trans fats’ free products still available in the market contains the objectionable amounts of this harmful substance in them. The message one should take away from this article is that it is best to opt for home cooked meals instead of fast or junk food items from the neighbourhood diner.

Tips to improve your overall health

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Nutrition and food are two different areas in the scientific and research world. Anything we eat when we feel hungry is called food. It could be a fatty burger, a hotdog or a healthy bowl of fresh greens and fruits. Nutrition on the other hand is the molecules that we obtain from the food we eat, which is then utilized by our cells and for further process to produce glucose which is the driving force of the living world.To avoid premature aging, cardiovascular disease, osteoporosis, high blood pressure and cholesterol content in the blood, the following tips are formulated. If the same are followed with diligence, one can enjoy the fruits of life with good health and prosperity.

Stay away from fat

Fat is detrimental to both your circulatory system as well as the cardiovascular health of an individual. The same could be avoided by simply changing the way we cook our food. Grilled, baked, steamed and poached food items are considered to be the ones that is not only healthy, but also retains most of the beneficial nutrients that gets burnt or damaged during frying.

Get adequate sleep

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We regularly hear people suffering from insomnia or other sleep related problems. This is due to the way we lead our lives these days. Our workload and routine compel us to start taking caffeine and even sometimes the occasional glass of wine. To avoid staying up whole night like an owl, cutting down on such stimulants is an absolute necessity. Using the laptop, the tablet or watching TV before going to sleep can be harmful for your sleep cycles. Reading your favourite novel or listening to some soothing music is known to put people to sleep easily.

Keep a check on the salt intake

Sodium is a nutrient in its own, but if it is taken in an excess quantity, eventually it results in the contraction of the arteries and capillaries of the circulatory system thereby increasing the blood pressure.  Seasoning of your food is very important, but it is suggested that to do so using oregano, nutmeg, paprika etc. at a certain point, it can even come to this that you won’t feel like using salt at all!

Strengthen your bones

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The fitness enthusiasts and the outdoor activity lovers are suggested to have a diet plan that is rich in Vitamin D and calcium. Your everyday diet should consist of egg yolk, oily fishes, broccoliand the occasional sunbath to soak up the rays. This enables your body to synthesize vitamin D on its own. All in all, a healthy skeletal system and strong muscles is absolutely necessary to keep on hitting the gym and the tracks on a regular basis.

Laugh and make others laugh

We all know that laughing is a great exercise. It has been proven to boost the blood flow and cut down the risk of cardiovascular disease by a margin of 20%. Ailments such as asthma, hay fever, diabetes are known to be kept in check one includes fun and games in their daily lives. It can easily be concluded that, laughing not only keeps you physically fit and health, but also keeps the mental health of a person fit.

Eat your fruits

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Citrus fruits such as lemons, oranges, and grapefruits are good sources of vitamin C, a nutrient that helps in boosting the immune system of an individual.A daily intake of banana is essential if you want to provide your body with potassium which in turn is essential for regulating blood pressure.

Include garlic in the menu

Consuming garlic on a regular basis is beneficial for your health as it supports a healthy circulatory system and heart. Blood pressure as well as cholesterol control is made possible by consuming garlic regularly by including it in salads or any other raw form. It also boosts the immune system of the body which helps to ward off infections.

Keep yourself hydrated

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Since the human body is made up of about 70% water, maintaining that amount is crucial for keeping yourself healthy and immune to various diseases. A minimum of 8 glasses of water should be consumed on a daily basis. This promotes proper digestion of food, absorption of nutrients in the gut keeping the skin hydrated and also detoxification of the body naturally.