Daily Archives: August 15, 2022

What vitamins should not be taken together? If you take any medications, you might be aware that some substances interact within the body or interfere with one another, but is this true for vitamins? With many of us taking supplements to support our health and wellness, it can sometimes be confusing to see medical experts disagreeing on the value of some of these dietary boosters. How safe are they? Is there anything we should know?

Weve spoken to some medical experts to get their views on which vitamins you might want to avoid combining and how they interact with one another to sometimes cause problems. If you live in a colder climate, weve also rounded the best vitamin D supplements to help support you through the winter months.

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While we should rely primarily on a healthy, balanced diet to support good health, sometimes we might need to take a vitamin supplement in order to ensure that we are getting enough of a vitamin. This is of particular concern if you have one of the most common vitamin deficiencies.

Dr. Sarah Brewer, a GP and Medical Director of Healthspan (opens in new tab) tells us more about why you might want to take a vitamin supplement. By definition, vitamins are essential for life as we cannot make them all in the body (e.g. vitamin C) or in sufficient amounts to meet our needs (e.g. vitamin D), she says. Diet should always come first, but the National Diet & Nutrition Studies show that significant numbers of people do not get all the micronutrients they need from their food. A multivitamin then acts as a nutritional safety net.

A review carried out by the Agency for Healthcare Research and Quality (opens in new tab) indicated that multivitamin and mineral supplements might help reduce the risk of cancer development in malnourished individuals, however, this very rarely applies in the USA.

Dr. Fiona Barry (PhD BSc Lic Ac MBAcC) from Revive Active (opens in new tab) explains that your diet should be the first port of call for vitamins and minerals and that you should only supplement if you have consulted a doctor. Ideally, all our nutrition should come from our food and there shouldnt be a need for vitamin supplements. However, for a variety of reasons most of us need to supplement at some point in our lives, this can be due to extra demands on our health or by virtue of our geography. For example, most people living in Ireland and Great Britain are vitamin D deficient for at least half of the year, she says. In this technological age, we are constantly on, leading to chronically high stress levels. This, in turn, leads to poor sleep, poor digestion, less downtime, and less time in nature, all of which impact our ability to absorb nutrients. Supplements can provide a segway to better overall health if used appropriately, but they are not the solution to better health long term.

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While most vitamins come to us neatly packaged as part of a meal, you might want to be careful if you are combining certain vitamins as dietary supplements.

Dr. Brewer says that if the majority of vitamins coexist with each other in food sources, we dont need to worry too much about combining them to adverse effects. As all vitamins are found in various combinations in food there is no robust reason why particular vitamins should not be taken together at normal intakes and all vitamins are found in a multivitamin supplement, for example, she says. Once you get into the realms of super dosing, however (which I do not advise) then some minerals should not be combined as they can interfere with each others absorption. For example, the risk of copper deficiency is greater when zinc intakes are high. The ideal dietary ratio of copper to zinc is 1:10.

A review in the journal Nutrition (opens in new tab) highlights that while we dont know much about the impact caused by vitamin deficiencies, mineral deficiencies show a very clear drop in performance, affecting muscle function and work capacity.

Dr. Barry encourages caution when combining fat-soluble vitamins E and K, and vitamins B12 and C for proper absorption. Some vitamin combinations are best avoided, such as Vitamin E and Vitamin K. Vitamin K is sometimes prescribed by doctors to help with blood clotting. Vitamin E increases bleeding time and can therefore counteract the effect of Vitamin K, she says. Vitamin C and Vitamin B12 are another pair of vitamins that may be best taken apart as Vitamin C reduces the absorption of Vitamin B12. Often these vitamins are seen in combination in a multivitamin supplement and, if they are, vitamin B12 is usually at quite a high concentration to overcome this.

A review in Nutrition Reviews (opens in new tab) also mentions that Vitamin E and Vitamin K interactions are not yet understood and impacts are dramatic in some people and not others.

For more on supplements, find out; do anti-aging vitamins work? Or, discover the best B12 supplements.

Today's best Vitamins & Nutrition deals

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What vitamins should not be taken together? - Fit and Well

The need for iron increases considerably in the body during pregnancy. This mineral helps in the oxygen transportation that is required for the healthy growth and development of the baby. If your iron intake is not enough you and your baby, both might suffer from anaemia.

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Pregnancy is also a time when the body goes through several changes. The body might need several nutrients and you might also have to discard a lot of food that your body doesnt need. During pregnancy, your doctor might advise you to take certain supplements because your body might need extra portions of those nutrients. While on the other hand, your doctor might also advise you not to take certain supplements as your body and baby might not need them. Take a look at the supplements that one should take and avoid during pregnancy.

Supplements to take during pregnancy:

Supplements to avoid during pregnancy:

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Pregnancy: Supplements that you should take and avoid during this period - Times Now

Does it matter when you take your supplements? Taking vitamins first thing in the morning before having breakfast could be a big no-no, according to doctors. "Taking vitamins on an empty stomach can frequently upset the GI tract," says gastroenterologist Christine Lee, MD. "Many people experience stomach pains, nausea and even diarrhea." Here are five vitamins never to take in the morning. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Multivitamins should be taken with food, doctors recommend. "The best time to take a multivitamin is with food so any fat can help with absorption. You can also drink a water-based beverage to wash it all down," says Rodolfo Perez-Gallardo, MD. "But the drawback is that your body won't absorb the water-soluble vitamins as well as fat-soluble ones."

Vitamins A, D, E and K are fat-soluble vitamins, and shouldn't be taken on an empty stomach. "The best time to take vitamin D and other fat-soluble vitamins is after you've eaten foods that contain fat," recommends Cleveland Clinic.

Magnesium is commonly used as a sleep aid, so it's best taken in the evening. "One of the well-known effects of magnesium is that it can make you sleepy," according to Kristen Yarker Dieticians Agency. "So, taking magnesium before bed can be a wise call. If a supplement makes you nauseous, such as prenatal multivitamins, take it before bed so that you sleep through any side effects."

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"Taking them with food enhances the body's ability to absorb the vitamins and decreases your risk of experiencing nausea and upset stomach," says Dr. Lee, who recommends avoiding vitamins before a workout. "It'll just slosh around in your stomach and induce gastric acid production."

If you still experience nausea even while eating food with your multivitamin, you might have to change your supplement strategy. "You may find that it works better for you to supplement with individual nutrients you need more of, such as vitamin D, a B-complex vitamin, and the omega-3s EPA and DHA," says Amy Gorin, M.S., R.D.N.

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Never Take This Vitamin in the Morning, Say Doctors Eat This Not That - Eat This, Not That

Nutrition, supplements, and wellness are the foundation for a healthy human life. And that trend is now leaking into our pets and animal health. According to a recent Pet Age report, a pets health and wellness is a three-dimensional sphere that includes several interdependent parts including a high-quality diet, regular exercise, routine veterinary care, a loving home, and supplements to support health.

Caitlin Donohue, Director of Business Development Microbiome Solutions, Pet & Animal Wellbeing, ADM Nutrition, pointed out, its a lot cheaper to prevent problems than to treat them. She and her colleague, Bill Bae, Business Development Director, Market Ready Solutions NA&LATAM, Pet and Animal Wellbeing, ADM Nutrition, sat down with host Michelle Dawn Mooney to discuss supplement care for pets. Bae continued, having those supplements is really beneficial for your pets in general.

Consumers should expect to see more supplements for their pets microbiome. The term microbiome describes a community of different organisms. The gut microbiome and oral microbiome are the most studied. Each community is a competition between desirable bacteria and undesirable bacteria. A healthy microbiome is usually reflective of overall good health.

Supporting supplemental ingredients include pre-, pro-, and post-biotics. The prebiotic is the food that the probiotics need, explained Bae. A newer term, postbioitics, are organisms that are no longer living. Each provides a health benefit. Post is derived from the probiotic, and ultimately promoting a more diverse, beneficial microbiome for the host, be it a dog, cat, or human, explained Donohue.

Enzyme-focused supplements help facilitate proper digestion. Enzymes are another way to support a breakdown of other various diets for cats and dogs, said Donohue. These can help balance pet diets and support overall well-being. Systemic enzymes support bodily functions within the tissues, organs, blood flow, things like that, said Donohue.

Bae warns that consumers should do their research when buying pet supplements. Carefully look at what is going into your pets gut flora. Bae says there are macro terms that cover a lot of things. Delivering supplements is possible in various forms, from single-serve packs, chews, broths, pastes, or gels.

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Trends in Pet and Animal Wellbeing - MarketScale

The benefits of collagen have been well-marketed in the past several years, from glowing skin to healthy joints to strong bones. But do these claims have any merit?

As it turns out, yes: Several studies have found that adding collagen-rich foods or supplements to your diet offers a number of benefits and really does help improve the health of your skin, joints, hair and bones.

However, there are a few things you should know about collagen before incorporating it into your daily wellness routine. Below, you'll find an in-depth explanation about collagen, including what it is, where to find it and how you might benefit from it.

Before discussing its benefits, what is collagen? In short, collagen is the most plentiful protein in the human body and accounts for one-third of all protein. It serves as a connective building block that holds together your muscles, tendons, ligaments, bones and skin.

There are nearly 30 known types of collagen, but type I is the most prevalent (it exists in all connective tissue and makes up 90% of all collagen in the body). Types II, III and IV are also common and found in various parts of the body including your joints, kidneys, ears and blood vessels.

All of this leads us to another pertinent question: What is collagen good for? Your body naturally makes collagen by combining multiple amino acids (like proline and glycine) with zinc, vitamin C and copper. However, as you get older, production slowsand the existing collagen in your body starts to break down at a faster rate.

When that happens, you may notice your skin getting wrinklier, your tendons and ligaments becoming less flexible and shrinking muscles. To prevent or delay these effects, some people consume collagen (either via food or supplements) to make up for what their body has lost.

If you're looking to amp up your collagen production, you should ensure that your diet includes foods with these essential ingredients:

Eating a well-balanced combination of these foods is the best way to boost your collagen levels. However, you can also consider taking supplements (typically in powder or capsule form) if you aren't getting enough collagen from diet alone.

For best results, experts advise taking a collagen supplement one hour before working out, but always check the label and speak with your doctor before starting any new wellness routine.

Now that we've covered the fundamentals, let's explore some of the benefits of collagen.

Bones are full of collagen, but as you get older, the protein starts to deteriorate. In turn, this can lead to a decrease in bone strength and density. However, by incorporating collagen supplements into your diet, you may be able to prevent some bone loss and reduce your risk of bone-related problems, including osteoporosis and fractures.

Collagen also works together with cartilage to keep your joints properly functioning. Over the years, as it wears down, it can lead to stiff and achy joints and put you at a higher risk for osteoarthritis. The good news is that taking collagen has been found to reduce joint pain in physically active people. It may also serve as a pain reliever for people with existing joint problems.

Your skin also contains collagen, which gives it elasticity and hydration when you're young. But as you mature, your skin becomes saggier and more wrinkly due to depleting collagen levels. Interestingly, studies have shown that adding more collagen to your diet can boost skin firmness and hydration, visibly reducing the effects of aging.

Collagen is created with some of the same amino acids that are used to build keratin, the protein that makes up your hair. Because of this connection, there is some evidence that consuming more collagen may help with your hair health by promoting growth, reducing thinning and slowing graying.

Muscle tissue consists of as much as 10% collagen. When the collagen in your body begins to break down, you could lose muscle mass and potentially develop a condition called sarcopenia (age-related muscle loss). Fortunately, studies have shown that collagen supplements, along with increased protein intake and routine resistance exercise, may help people with sarcopenia build back muscle strength.

Despite these benefits, there are also a handful of drawbacks to collagen supplements that you should bear in mind before incorporating them into your routine.

Traditional collagen supplements, and all dietary supplements in general, are made from animal products, so they aren't suitable if you follow a plant-based diet. While there are some vegan collagen options on the market, it's unclear how they compare to the ones made from animal products. Similarly, if you have any food allergies, make sure to read the label on your collagen supplements thoroughly. In some cases, they may contain common allergens like fish or eggs.

Collagen supplements are regulated as food (not drugs) by the US Food and Drug Administration, meaning their ingredients and production aren't monitored by an official governing body. These products aren't subject to the same regulations and stringent approval process as pharmaceuticals, so it can be tricky to find out about the quality, purity and safety of the ingredients.

Although there have been studies about the effectiveness of collagen (many of which we've cited above), more research needs to be done. Also, some of the existing studies have been funded by companies that produce collagen supplements, which may raise ethical questions about bias.

It's difficult to find other supplements that replicate the effects of collagen because its amino acid makeup is different from other proteins. However, you could try boosting your intake of glycine and proline, the key amino acids that are involved in creating collagen. They're most often found in protein-rich foods like meat and poultry, but they're also available in supplement form.

If you're most interested in how collagen can help improve your hair, nails and skin, you could consider keratin or biotin, which typically come in the form of shampoos and salon treatments but are also sold as dietary supplements. Biotin is also found in certain foods, including legumes, egg yolks, nuts and avocados.

For more advice on supplements, here are five fitness supplements that are proven to work. Plus, check out these three alternatives to melatonin for better sleep without drowsiness the next day.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Yes, Collagen Really Does Work: Everything to Know Before You Try It - CNET

One glance around the grocery store and you'll see that non-dairy milks have become all the rage as of lateand for good reason. Non-dairy (or plant-based) milks are better for your health and the environment than cow's milk, according to a 2018 study published in the Journal of Food Science and Technology. That's because they're lower in calories and saturated fat, require less land and water, and produce fewer greenhouse gases.

Whether you decided to ditch dairy for health purposes (e.g., lactose allergies) or ethical reasons (e.g., veganism), there's no shortage of plant-based milk options. Almond, soy, oat, cashew, coconut, rice, and pea milks are more popular than ever. According to a February 2022 report, one-third of Americans drink non-dairy milk regularly. Also, non-dairy milk alternatives now comprise 10% of the overall milk market.

While the term "dairy-free" is often synonymous with health, many non-dairy milks contain added sugars and emulsifiers designed to mimic the rich taste and creamy texture of cow's milk. Some plant-based milks contain carrageenana harmful additive used to thicken and emulsify foods instead of gelatin to avoid the use of animal products. Carrageenan is extracted from a red seaweed called Irish moss, allowing manufacturers to label their product as natural or plant-based.

To avoid detrimental preservatives, additives, and questionable ingredients in your non-dairy milks, these five brands should be left in the supermarket's refrigerator aisle. As for finding out which non-dairy milks you should buy, we got you covered.

RELATED: Milk Alternatives 101: Your Guide To Every Dairy-Free Milk Substitute

While this almond milk is cleverly marketed as a healthy milk alternative, a careful look at the ingredients list shows it should be avoided. This almond milk is low in protein and high in added sugar, with 8 grams of cane sugar per serving. According to the American Heart Association, added sugars are inflammatory and spike your risk of chronic conditionsincluding heart disease, dementia, diabetes, high blood pressure, obesity, and some types of cancer. When you can, opt for unsweetened varieties of non-dairy milks to limit your added sugar intake.

"When choosing almond milk, you expect almonds to be the first (or at least second) ingredient listed on the label. But with this almond milk, almonds are ingredient number three, right after cane sugar," explains Brittany Lubeck, RD, a registered dietitian and nutrition writer. "Plus, this almond beverage contains carrageenan, an ingredient linked to inflammation, bloating, gastrointestinal upset, and even certain cancers. Many brands are removing carrageenan from their milk alternatives, but Pacific Foods has yet to follow those footsteps."

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This oat milk might be a delicious, creamy addition to your morning coffee, but the 9 grams of added sugar per cup make it an unwise choice to consume daily. Trista Best, RD, a registered dietitian with Balance One Supplements, tells Eat This, Not That!, "Oat milk has an added benefit of containing very little to no potential allergens by being free of soy, dairy, and nuts. However, this particular version contains cane sugar and canola oil, two ingredients which add a significant amount of calories from fat and added sugar."

Chobani's Oat Milk also contains phosphatesan unhealthy additive found in processed foods. According to the National Institutes of Health (NIH), high phosphorus levels in the blood can affect bone health and cause kidney issues. That's because your body doesn't absorb the phosphates added to milk like phosphorus found naturally in whole foods. Furthermore, the accumulation of phosphates in the blood is linked to an elevated risk of cardiovascular disease because it causes calcium deposits and hardening of the heart's arteries, The Washington Post reports.

Cane sugar is listed as one of the top three ingredients in this soy milk (which are listed in order of quantity). Although the cane sugar used is organic, the 4 grams per cup can still spike your blood sugar and lead to unwanted side effects, such as elevated blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. These conditions skyrocket your likelihood of developing heart disease and stroke.

Soy Dream's Enriched Soymilk provides other ingredients you'll want to avoid. "This milk contains unwanted additives, like carrageenan and tricalcium phosphate," Lubeck explains. "A diet high in processed foods that contain these and other additives could lead to increased inflammation and other health issues."

At first glance, this coconut milk may seem great for your health. However, you'll quickly notice this particular product isn't certified Non-GMO. Best thinks this one is skippable.

"Because of its unsweetened nature, this product contains no added sugar," she says. "However, genetically modified organisms have been altered to increase the risk of chronic conditions and disease."

This coconut milk is also loaded with additives and stabilizers, such as guar gum and xanthan gum. These common food additives are used frequently in many products. However, its widespread use doesn't mean it's good for you.

Lubeck explains, "Coconut milk isn't allowed to have more than 2.4 grams of guar gum per serving. This is because consuming too much guar gum may cause swelling and inflammation. Also, xanthan gum can lead to digestive problems, like gas and changes in bowel habits."

Once again, carrageenan makes an appearance on a Pacific Foods ingredients list. Besides that, this product is high in phosphates, guar gum, and xanthan gumingredients that we know are associated with health issues. This rice milk also contains carob bean gum, which is another harmful ingredient.6254a4d1642c605c54bf1cab17d50f1e

"While carrageenan has been linked to inflammation and other health issues, carob bean gum is indigestible and may cause issues for some people," says Lubeck.

You can find many other non-dairy milk products that are non-GMO and free of carrageenan, added sugars, and other additives. If you're concerned about these additives in your milk alternatives, be a conscious consumer and read the ingredients list before buying.

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5 Non-Dairy Milks To Leave on Grocery Store Shelves Right Now Eat This Not That - Eat This, Not That

No matter what you call Moringa oleifera also known as drumstick tree, tree of life, and miracle tree it's one of the most nutritious plants in the world. It has a wide range of nutritional and bioactive compounds, including essential amino acids, carbohydrates, fiber, vitamins, minerals and phytonutrients, making this plant a powerful one.

Native to Northern India and East Africa, youll find the two most popular species in those regions, although there are 13 different species in total. Even when it comes to the latest research, a few varieties of this popular plant are commonly highlighted. Among the 13 species, current studies are limited to Moringa oleifera, Moringa stenopetala, Moringa concanensis and Moringa peregrina, says Jerlyn Jones, MS, MPA, RDN, registered dietitian, certified LEAP therapist and owner of The Lifestyle Dietitian. Moringa goes way back to ancient times and has been used in phytomedicine and ayurvedic healing for centuries. The benefits of moringa were recognized long ago when used in Ayurveda medicine over 4,000 years ago, says Isabel Smith, MS, RD, CDN, Integrative Dietitian and Founder of Isabel Smith Nutrition.

Moringa was used by the ancient Greeks, Romans and the ancient Mauryan warriors of India who reportedly consumed moringa leaves to give them more energy and strength, especially during war. Today, moringa trees are grown and consumed all over the world.

What is moringa?

Every part of the Moringa plant is edible. Moringa oleifera leaves, seeds, bark, roots, sap and flowers are widely used in traditional medicine and the leaves and immature seed pods are used as food products, says Jones. The most used part of the plant is the edible leaves and in the United States, the dried leaves are sold as dietary supplements either in a powdered or capsule form.

Modern medicine continues to confirm many of its nutritional and health benefits. Here are the top 10 health benefits of moringa and creative ways to use it.

Moringa leaves are one of the most nutrient-dense greens on the planet, packed with protein, essential amino acids, 27 vitamins and 46 antioxidants, says Lisa Curtis, Founder and CEO of Kuli Kuli Foods. That includes key nutrients like calcium, iron, B vitamins, potassium, magnesium and vitamin C. Surprisingly, moringa leaves have seven times more vitamin C than oranges and eight times more magnesium than kale. Thats right theres no need to rely on oranges alone to get your daily fix of this immune-supporting vitamin. Overall, moringa is rich in macro- and micronutrients and other bioactive compounds which are vital for the normal functioning of the body and prevention of many diseases.

Inflammation is a physiological response that happens in the body to protect against infection and restore body tissue injury. Moringa contains inflammation-fighting nutrients including phytonutrients, antioxidants and antibacterial compounds, says Smith. Together, these powerful compounds fight inflammation in the body by targeting free radicals (compounds that damage cells) and as a result reduces oxidative stress, inflammation and fights disease. Two compounds of note are quercetin, a potent antioxidant and anti-inflammatory agent, and isothiocyanates, which aid in detoxification and have anti-inflammatory effects, Smith says. One study suggests that these specific compounds found in moringa may help alleviate low-grade inflammation associated with chronic diseases.

Did you know that stress can negatively impact sexual function? It can throw libido out of whack by increasing cortisol and decreasing the feel-good hormone, dopamine. Sexual function is a very complex process that involves the brain, hormones, emotions, nerves and muscles, which are very sensitive to stress. Many herbs known to be considered aphrodisiacs have long been used to enhance libido and moringa might be one of them. Animal studies found that moringa may boost testosterone and reduce cortisol, thereby supporting libido, says Smith. According to one study, moringa leaves may have beneficial effects on male sexual dysfunction induced by stress. Jones adds that human studies are needed before firm conclusions can be made."

If youre looking for an energy boost that is caffeine-free, you might want to consider moringa in your morning routine. Its rich in vitamins and minerals, especially iron and vitamins C and D, nutrients involved in energy-yielding metabolism, Jones says. Moringa also contains B vitamins which helps sustain long-term energy and supports healthy metabolic processes. And the great news is you wont be left with energy crashes, jitters or anxious feelings, which are common side effects of caffeinated beverages.

The extract of plants like moringa and its effect on enhancing cognition and mood continues to be studied extensively. Moringa may boost cognition given its amino acid and vitamin profile. It contains tryptophan, a precursor to serotonin, aka the happiness hormone, Smith says. This feel-good hormone works in the reward centers of your brain and improves learning, motor function and memory, Curtis says. Youll find both vitamins C and E in moringa, potent antioxidants that help reduce oxidative damage to the brain, a major player in the development of some cognitive disorders.

This edible plant might keep your blood sugars stable for the better. Moringa is believed to aid in blood sugar balance thanks to its chlorogenic acid and isothiocyanates, Smith says. Chlorogenic acid can potentially control blood sugar levels by regulating the cells uptake or release of glucose (sugar) following a meal. Smith adds that studies have supported the use of moringa to aid in blood sugar balance with positive effects on fasting blood sugar levels, insulin levels, HbA1c and overall blood glucose control in those that consume moringa powder."

Although theres no shame in aging, moringa is packed with antioxidants like flavonoids and polyphenols, which may combat premature wrinkles and keep your skin looking youthful, according to research. Its compounds have powerful anti-inflammatory effects and its anti-aging benefits on skincare are promising but additional research is needed, Jones says.

If you struggle with high blood pressure, adding moringa to your diet regularly might make a difference, especially when your routine includes exercise and a nutrient-rich diet. Moringa powder has anti-hypertensive properties because it contains quercetin. This antioxidant decreases oxidative stress on the heart and helps to stabilize blood pressure management systems in the body, says Curtis. If you are taking blood pressure medications, youll want to speak to your healthcare provider before considering moringa as it may result in your blood pressure becoming too low.

If you struggle with digestive problems like constipation, the fiber found in moringa may help keep you regular. It contains soluble fibers as well as insoluble fibers, Curtis says. Both forms of fiber have many health benefits, especially for digestion. Soluble fiber dissolves in water and turns to gel, slowing digestion and keeping you fuller for longer, while insoluble fiber adds bulk to the stool, making it much easier to pass through the digestive tract, therefore reducing constipation. Not only that, moringas nutrition profile contains compounds that help promote the beneficial bacteria in the gut.

Having healthy cholesterol levels is crucial in preventing heart disease. The good news is that moringa has the potential to decrease cholesterol, Smith says. According to one study, moringa has hypocholesterolemic (lipid-lowering) and antiatherescotic (prevents the buildup of plaques in artery walls) activities which supports a healthy heart.

Moringa is a powerful plant and when consumed in large quantities, some people may experience stomach upset, abdominal pain or other digestive issues. If you're pregnant or nursing, avoid consuming moringa as the chemicals found in the root, bark and flowers can be harmful, Smith says. If youre interested in giving moringa a try, it's best to start with a small dose, like half to one teaspoon per day. Jones adds that, over 70 grams of moringa daily may cause vitamin and mineral toxicity. Its recommended to consult with your healthcare provider before adding moringa to your everyday routine to be on the safe side.

In the US, moringa is commonly found in a powder or supplement form. Its always best to read the instructions on the food package on how to safely use moringa. If youre wanting to experiment with the leaves and pods youll likely find it at an international market. Here are tips to consider when buying moringa:

Moringa is versatile and can be added to a variety of recipes, from meals to snacks and beverages, too. Moringa has a similar taste to matcha (green tea ground into a powdered form). Its tough to characterize, but it has been described as having an earthy, grassy or green flavor. Some folks enjoy the taste of moringa while others prefer to combine it with stronger and sweeter flavors, allowing the moringa to take on a more complementary role, says Curtis. Here are a few ideas to try out:

Overall, moringa is a nutrient-dense plant that offers many health benefits when consumed regularly. It's versatile, making it a great addition to numerous recipes. Research is limited and more human studies are needed to support the health claims. Talk to your healthcare provider before adding moringa to your daily regimen.

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10 Health Benefits of Moringa, According to Nutritionists - Good Housekeeping

If you eat the Standard American Diet (SAD) heavy in meat, dairy, and processed foods, chances are you're getting plenty of calories, fat, carbs, and protein, but youare likelymissingimportant nutrients that are vital in helping your body function at its optimal level. Whether you're dragging through the day, feeling constantly tired and hungry, or you're suffering from more than your fair share of viruses, you may be missing out on key nutrients such as zinc, vitamin D, iron, B vitamins, and Omega-3 fatty acids that arefound in many vegetables, fruits, nuts, seeds, and legumesand help your body feel energized and equipped to fight off infection.

These five vital nutrients, along with calcium, magnesium, and other important minerals found in leafy greens, fruit, vegetables, legumes, nuts, seeds, and other plant-basedfoods, not only promise to keep you healthy and supercharge your immune system, but theycan boost metabolism, ramp up your overall energy levels and keep your body humming along, able to fight the oxidative stress that causes aging on a cellular level.Want to reach your healthiest version of yourself? Eat foods that are rich in these nutrients. You put high-test gas in your car, right? Why would you put the equivalent diesel fuel in your body? That's what packaged processed food is, after all.

Here's the way to fuel up to allow your body to do its job of staying healthy, energized, and equipped to fight off diseases including cancer, heart disease, diabetes, chronic fatigue, viruses, and more.

So what should you eat to get these five key nutrients most of us are lacking? The answer is simple: A variety of plant-based foods, and avoid processed junk food with added sugar and highly processed ingredients that have been stripped of all or most of their nutrients.

Fewer than one in 10 people get their recommended amount of five fruits and vegetables a day.It's not as hard as you think: If you have berries on your morning oatmeal, a half of a banana or edamame as a snack, a salad or veggie wrap at lunch and include beans and corn or potatoes or lentils, or any other of the many high-protein legumes at dinner, you made it!

Here are five vital nutrients that are missing from the average Americans diet and they can lead to a lack of energy, fatigue, and even metabolism problems that can make it harder to lose weight or maintain a healthy weight, since what do we do when we are tired? We eat.

Rather than solve the problem by eating more foods, which often lack the required nutrients to fill in the gaps your body needs, the key is to reach for the right foods, those that are high in nutrients such as antioxidants and vitamins.This means stocking up on vegetables and fruits, nuts and seeds, legumes and beans, and avoiding the packaged junk.

Here's the list of nutrients you may be lacking, and the best foods to eat to get the important vitamins and minerals your body needs to function optimally, and allow you to be as focused and productive or active and energized as you like.

1. Zinc

If your hair is thinning or dry,you might need more zinc," saysNutritionist Ellie Busby, a Registered Nutritionist. "Most people do not get enough zinc, due to our food being over-processed, which strips the goodness out, and zinc suffers the most. Other signs of a zinc deficiency are soft nails, dry skin, and getting ill a lot, she adds.

Zinc is an essential trace mineral or micro-mineral and though we don't need a lot of it, zinc is required as a co-factor for more than 100 important enzymes in the body and is important for immune function. It's recommended that men eat 11 mg of zinc per day, while women need 8 mg.

Read More:Should You Take Zinc for Immunity? What an RD Wants You to Know | The Beet

You may have heard a lot about vitamin B12 but you also needto make sure you are getting the full array of"B" vitamins, which include:thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, and B12, or folate.

Vitamin B6 is one of the most common micronutrient deficiencies in the average American diet," says Dr. Sarah Cooke, a nutrition expert based in the UK.

You may be deficient if you have frequent skin rashes, sore lips and tongue, mood changes, and tiredness according to Dr. Cooke. "Vitamin B6 is important to protect and strengthen the immune system and maintain an optimal amount of amino acids in the blood,"sheexplains.

3. Vitamin D

Otherwise known as the sunshine vitamin, most people are actually deficient in vitamin D to some extent.strengthening bones, elevating your mood, and bolstering the immune system

We cannot get much vitamin D from our diet. In fact, we make most of it from sunlight. The problem? We are not in the sun enough. So, our body turns to our food to get what it needs. explains Nutritionist Ellie Busby.

Thebest natural food source of vitamin D is fish oil. You might find high-vitamin D mushrooms in your local supermarket nowadays," she adds. Orlook for fortified soy milk.

Other plant-based sources of vitamin D are:

4. Omega-3

An essential fatty acid known to help lower cholesterol and the risk of heart disease, omega-3fights inflammation in the body and helps circulation, which leads to more energy, lower blood pressure, and brighter skin.Since the body can't produce these fattyacids on its own, these essential fats must come from the food you eat.

Omega-3 or fish oil isthe second most common supplementtaken on a daily basis after multivitamins among those who take supplements in the US.But if you don't want to take fish oil for any reason, there are other ways to get your Omega-3 needs met, including whole foods that are high in Omega-3.

Most people do not eat enough nuts and seeds and eat too many processed foods, says Dr.Cooke. "One is high in omega-3 (anti-inflammatory, good for you), andthe otheris high in omega-6 (pro-inflammatory, bad for you). One risk of not getting enough omega 3 is that the brain will age faster, and this will increase the risk of dementia when getting older."

What most people do notrealize is that omega-3 and omega-6 need to be in balance, she explains. "We cannot just eat foods high in omega-3 and hope for the best. We need to also reduce our omega-6 intakeby avoidingprocessed foods in our diet and start consuming more nuts and seeds.

5. Iron

Iron is found in both animal foods and plant foods," explains Dr. Cooke. "Foods such as red meat, eggs, and oysters contain heme iron, which is more easily absorbed than non-heme iron. Plant sources of iron include lentils, spinach, tofu, and cashew nuts.

To increase the absorption of non-heme iron from plant foods, it isbest tocombine these foods with vitamin C foods, such as by adding lemon juice to a spinach salad, orby adding a serving of strawberries or oranges toyour morning cereal, or as a snack.Another way to facilitate non-heme iron to be absorbed by our bodies is byavoiding drinking tea with these foods (since the tannins found in tea inhibit iron absorption). Dr. Cooke adds.

Two-thirds of middle-aged people have what's called functional iron deficiencya recent study found. The following are the recommended dietary amounts of iron per day for adults:

Read More:Get Enough Iron to Help Prevent Heart Disease, New Study Says | The Beet

Calcium and magnesium are also commonly missing micronutrients in the average persons diet.

Despite people consuming large quantities of milk and dairy products, 70 percent of us are lactose intolerant as an adult," Busby explains. "For those who are lactose-free, it is crucial to eat lots of plant foods with calcium, such as fortified plant milk, dark green leafy vegetables, and seeds (especially poppy, sesame, and chia seeds).

Calcium is the most abundant mineral in the human body and its key for good health, includingbone health. In fact, 99 percent of the calcium in your body is stored in the bones and teeth.

Butcalcium is also a critical mineral to help your body get andmaintain overall healthy cell functioning: Calcium enables blood to clot, serves a pivotal role in muscle contraction, supports regular heart rhythm, keeps nerves working as they should, and helps the cells regulate metabolism.

Read More:Your Guide to Getting Enough Calcium on a Vegan Diet | The Beet

Magnesium is one of the most recommended supplements from doctors all over the world," Busby adds. "Because it is almost impossible to get enough magnesium from our diets - especially if we are stressed."

In fact, the body consumes magnesium stores to build stress hormones. Whole grains, nuts, dark chocolate, and dark green leafy vegetable are all optimal sources of magnesium.

It is incredible to see how many different nutrients the human body needs to stay healthy," says a spokesperson for FoodFireFriends. Eat a varied plant-based diet rich in fruit, vegetables, nuts, seeds, whole grains, and legumes toget all your nutrients daily.

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Tired? You May Be Lacking One of These 5 Vital Nutrients - The Beet