Nutrition Nut: When Food Doesn’t Cover It

Many of us did not grow up on vitamins, so we might need a refresher on why some people take them 365 days a year. I’m here to provide context for the value of supplements, the right supplements to take, the recommended daily allowance and alternative sources (meaning food) for vitamins and minerals.
 
You will find throughout your readings and conversations that some people are opposed to taking supplements. However, I know that on my hectic days, I just don’t have the time or resources to collect the daily recommended allowance of some vitamins and minerals for optimal health.
 
First, let’s establish what are vitamins and minerals and what exactly they contribute to our health. According to Daphine Oz in “The Dorm Room Diet,” vitamins and minerals are tiny chemical compounds your body uses to stay healthy. When your body functions efficiently, it produces oxidants and antioxidants, which protect our cell membranes from being damaged and our body from sickness and infection. Vitamins and minerals are naturally found in the foods we eat. In theory, a healthy person could obtain all the necessary nutrients without the need for supplements, but lets get real – we’re in college and broke.
Supplements act as an insurance policy to make sure we don’t fall short of any nutrients. Supplements range in their benefits. Vitamins and minerals keep your bones sturdy, muscles strong, skin soft and radiant, immune system stable, brain functioning and body energetic, among countless other attributes.
 
However great supplements now appear to be, you cannot forego a nutritious lifestyle. Nutrition Nut may be on a health craze, but I’m not advising a “supplement diet.” My advice: Eat healthy, but take care of your nutrition insurance. For breakfast, throw back your daily dose of supplements after a couple of egg whites and oatmeal!
 
College life is filled with heavy workloads, lack of sleep, partying and ramen noodles. Supplements are necessary to keep our body in top condition. Have I sold you on supplements yet?
 
Choosing the Right Supplements
Each individual has specific needs for his or her body. I recommend you ask for a vitamin and mineral test next time you have blood drawn for a check up. They will look at your results and see which nutrients are deficient in your body. This will help you customize you nutrition insurance plan. The basic plan for women include four different supplements:
 
1. Multivitamin – 1 tablet daily (preferably a food-based tablet, which allows for better absorption)
2. Antioxidants: Vitamin C and E – Vitamin C with bioflavonoids, 500 milligrams daily; vitamin E, 400 international units (Miranda Kerr, Victoria’s Secret super model, takes these supplements daily!)
3. Minerals – Find one with plenty of calcium, magnesium, zinc and selenium; take two times daily.
4. Essential Fatty Acids – 3 soft gels daily. (I am a vegetarian, so I have 1 tablespoon of Flaxseed oil daily in my green tea)
 
Keep in mind that whenever the certain time of the month comes for us ladies, our body can often become deficient of iron.  It is a good idea to take iron supplements daily when on your period.
 
Alternative Sources for Nutrients
From Oz, I have gathered common foods that are high in many of the nutrients we reap from supplements. Note that supplements do not give your body 100 percent of what it needs for the day.
 
Here are food sources with high content of particular nutrients:
Calcium– helps facilitate weight loss, maintain bone strength, and keep good sleep patterns. Try ricotta cheese-part skim, parmesan cheese, skim milk, nonfat yogurt, tofu, broccoli, chickpeas or calcium-fortified orange juice.
Folic acid – is a vitamin B that helps our body make new cells and keep it vibrant! People deficient in B vitamins can suffer from skin inflammation, confusion, weakness, numbness and tingling. Try orange juice, spinach, soybeans/edamame, asparagus, avocado, lima beans or chickpeas.
Potassium– helps your body grow, build muscle, promote healthy heart activity and transmit nerve signals. Try potato, cantaloupe, avocado, dried peaches, dried prunes, tomato juice, nonfat yogurt, lima beans, salmon, soybeans/edamame or dried apricots.
Vitamin C – widely insufficient in the average American; vitamin C cannot be stored in the body, so you must replenish your stock of C daily. Vitamin C helps body cells, i.e. bones, teeth, gums, and blood vessels. It is a great supplement to take when fighting off infection and coping with stress. Try red pepper, cantaloupe, green pepper, papaya, strawberries, grapefruit juice or kiwi fruit.