Everything You Need to Know About Multivitamins

July 24, 2021

Everything You Need to Know About Multivitamins

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Nia Rennix

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If you are someone who is careful about their health, you are very likely to be interested about multivitamins. Now, what do multivitamins do for you? What are they composed of? Is there any potential risk associated with intake of multivitamins? Let’s take a closer look at multivitamins today.

What are multivitamins

Multivitamins are dietary supplements that help to guard against various nutritional deficiencies and diseases brought upon by such deficiencies. There is no fixed composition of multivitamins regulated by any governing body but in general, they contain a wide array of vitamins, minerals alongside other useful ingredients. Multivitamins come in different forms and each type has a specific dosage associated with it for best results. You need to read the labels very carefully when you start taking them.

Multivitamins contain at least 100% of the recommended daily value for different vitamins and minerals. In fact, most of the multivitamins include much more than the required 100% of the vitamins and minerals. This is done to compensate for the loss of some nutrients during absorption into your bloodstream. Your body cannot function at 100% efficiency and absorb all that you make available to it. Also, the individual components interfere a lot with each other’s absorption and this prevents usage of all the vitamins and minerals that you ingest.

There are two types of vitamins and minerals, fat-soluble and water-soluble. If you exceed the prescribed limit for the water-soluble components, the surplus is excreted through your urine and there is no harm done to you. However, some vitamins like vitamins A, D, E, K and minerals like calcium, magnesium, zinc, etc. are fat-soluble. So, if you ingest too much of these, the excess can be stored in different tissues leading to toxicity and complications. That is why buying them from a reputed manufacturer and taking them in correct dosage are of utmost importance.

Benefits of multivitamins

Multivitamins bring to you a whole lot of health benefits. You may hear often that a balanced diet is supposed to provide you with all the necessary nutrients, but there is always a risk of faulty absorption or partial deficiency of certain vitamins and minerals. Taking a multivitamin can act like a safety net that can cover up for these little gaps which can otherwise add up to invite bigger problems.

Some of the benefits that you can expect from multivitamins are given below.

  1. Boosts brain health

Deficiency of key nutrients can often expedite degeneration of memory and neurons in older adults. A multivitamin can effectively guard against such problems. The lack of proper nutrition can also mess up your mood and bring upon problems like anxiety and depression. If you take a multivitamin supplement, it can boost your brain health and help to improve your general mood.

  • Good for eyes

Different problems of the eye like formation of cataract, macular degeneration, etc. are related to aging and deficiency of certain vitamins and minerals. Taking a multivitamin can give your eye health much-needed boost and prevent the onset of such diseases.

  • Helps to minimize risk of cancer

Multivitamins can help to reduce complex issues like DNA damage which is often responsible for cancer. They can often successfully inhibit the growth of cancer-causing elements in your body. However, you need to consult your doctor before you zero down on a multivitamin as the need varies from person to person. Unmonitored usage of multivitamin can even be dangerous in some cases.

  • Helps to minimize chances of heart attack

Some multivitamins can help to regulate blood pressure and take care of your cardiac health. Taking the right multivitamin can even prevent a heart attack for you.

  • Improves bone health

Multivitamin supplements are often helpful for people with weak bone health. These people are in danger of missing out important nutrients which can go on to invite painful diseases of the bone. Taking multivitamins can keep your bones in robust health and prevent diseases.

Should you take multivitamins

Most people benefit from taking multivitamins. The modern lifestyle makes sure that are gaps in your nutrition and the added stress prevents proper absorption of the vitamins and minerals in your GI tract. Also, apart from offering you a blanket protection against various deficiencies, multivitamins can help to speed up metabolism and support cellular health.

Although most adults will benefit from taking multivitamins, there are some groups with certain conditions, who mandatorily need to take these to counter the health risks. Some of these groups are mentioned below.

  1. Middle-aged or older people
  2. Vegans or vegetarians
  3. People with malabsorptive diseases
  4. People with wasting diseases
  5. People with alcoholism
  6. People with liver or kidney problems
  7. People who underwent Gastric bypass surgery
  8. People with osteoporosis
  9. People who are trying to get pregnant
  10. People with genetic disorders

What to watch out for

Always get your multivitamins from a reputed brand and it is the best to run them by your doctor once. Since multivitamins are not controlled by the food safety bodies, there is no telling which brand is providing what percentage of the vitamins and minerals. Some brands use unsafe dyes while some brands might overload their products with too much sugar. Moreover, there is the issue of toxicity to watch out for. But if you take multivitamins of a good brand and in correct dosage, then you can be sure that the positives hugely outweigh the negatives.

Conclusion             

Multivitamins are dietary supplements that aim to fill up the nutritional gaps. Thus, they can help to prevent various diseases and give your general health a good boost. Most adults benefit a lot from taking multivitamins and if you are someone with special conditions, then it can be even compulsory for you to take them every day. Start them as soon as you can, if you are not taking them already.

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The Keto Diet suggests that you reduce carbohydrates and make your diet heavier in protein and fats. When you decide to go on a Keto Diet, your meals generally consist of 65% fat, 30% protein, and 5% carbohydrate. If the body gets less than 20 grams of carbohydrate each day, it goes into ketosis, a metabolic process that burns stored fat to produce ketone bodies that supply the energy required to run your body. Thus, if you plan your meals meticulously and keep the carbohydrate consumption extremely low, you can expect to lose weight quickly.

Here is a 3-Day Keto-Compliant Meal Plan

The upside of this diet is that the meals are not bland and are reasonably easy to prepare.

Keto Diet Day 1

Breakfast: Keto Pancakes and Stir-fried Broccoli

Break two eggs in a bowl and add 1/2 tablespoon of almond flour. Next, throw in 2 ounces of cream cheese and a pinch of salt to taste. Whisk the mixture until you get a smooth combination of pouring consistency. Heat butter in a pan and fry the pancakes one by one.

Cut a small head of broccoli into florets and wash them under running water—heat olive oil in a pan and throw in some chopped garlic. Once you get a pleasant aroma, add the broccoli florets and stir fry them for a minute or two. Sprinkle a bit of sea salt, and your breakfast is ready.

Note: If you prefer your pancakes a little sweeter, you can add a pinch of cinnamon or vanilla instead of salt in the pancake mixture and pair the cooked pancakes with fresh strawberries.

Snack: Assorted Nuts

You can have a handful of mixed nuts to prevent sudden hunger pains. Almondscashews, and pistachios are all keto-compliant nuts. You can dry roast them lightly to enhance the taste.

Lunch: Stir-fried Chicken and Veggies

Add one pound of minced chicken breast to heated oil in a pan. Chop some cabbages, peppers, and tomatoes and add them after 5 minutes. Keep tossing and add ginger and garlic paste after five more minutes. Turn off the heat and shred a little bit of cheese on top of the mixture. 

Dinner: Broccoli-Mushroom Salad with Diced Chicken

Cut one small broccoli and some button mushrooms into bite-sized pieces. Dice a quarter pound of chicken breast into cubes. Heat olive oil in a wok and toss in the chicken slices first. Once they are lightly fried, neatly move them to a bowl and add a dollop of butter to the pan. Cook the broccoli and the mushrooms for 1 minute and then add the cooked chicken. Add a few cloves of chopped garlic and toss for 2 minutes. Turn off the heat and sprinkle oregano generously. Your dinner is ready.

Keto Diet Day 2

Breakfast: Scrambled Eggs, Turkey Bacon, and Grilled Brussel Sprouts

Break two large eggs, add a bit of salt and pepper. Whisk into a smooth solution. Chop half an onion and one tomato into small pieces and add them to the eggs. Heat a little butter in a pan, pour in the egg mixture and scramble with a spatula. When the eggs are half done, you can shred in some cheese for extra taste.

Grill two slices of turkey bacon.

Arrange some Brussels sprouts on a skewer and coat them with chopped garlic, crushed ginger, and olive oil. Grill each side for 5 minutes to a light golden color. Now, your delicious breakfast is ready!

Snack: Veggie Sticks Dipped in Peanut Butter

Cut carrots and celery into 3-inch sticks. Dip them in peanut butter for a quick and tasty snack.

Lunch: Collard Shrimp Wrap

Take a giant collard leaf and blanch it in salted water for 30 seconds. Coat 1 pound of shrimp with sea salt and pepper. Cut one tomato and one green bell pepper into small cubes. Heat oil and toss the tomatoes and the bell peppers first. After a minute, add the shrimp and toss everything for 1 minute. Add one spoonful of butter and some chopped garlic cloves and cook for another minute. Turn off the flame, and your filling is ready. Place it neatly within the collard, leave and roll it into a nice, savory wrap.

Dinner: Pork Chops

Sear bone-in pork chops on both sides for around 4 minutes in heated olive oil. Take butter in a bowl and mix it with rosemary and chopped garlic. Place the chops on a baking tray brushed with butter mixture and cook for 12-15 minutes at 375°F. Once done, drizzle more butter on the chops and enjoy your dinner.

Keto Diet Day 3

Breakfast: Fruit Smoothie and Smoked Sausages

If you prefer a predominantly sweet breakfast, you can go for a fruit smoothie that tastes excellent, filling, and has few carbohydrates. Add frozen strawberries, frozen raspberries, and frozen blackberries in a blender. Add almond or coconut milk to get a rich and creamy taste. Blend them. You can sprinkle some bits of almond and grated coconut on top to enhance the flavor.

Have two turkey sausages on the side for an even more satisfying breakfast.

Snack: Egg Muffins (Makes two servings)

Crack and whisk one egg. Add 3-5 chopped mushrooms to it. Crush a clove of garlic and add a pinch of sea salt and pepper. Mix well and pour into two muffin molds. You can add cheese or tomatoes as well for variety.

Lunch: Classic Egg Salad With A Twist

Take two hard-boiled eggs and crush them to form bite-sized pieces. Dice onion and avocado into small pieces. Next, wash a handful of cherry tomatoes. Mix all the ingredients in a mixing bowl and add a pinch of salt. You can squeeze the juice of half a lemon into it, and your egg salad will be ready to eat.

Or, you can prepare a proper dressing by mixing two tablespoons of mayonnaise, two tablespoons of Greek yogurt, and a dash of olive oil. Gradually, fold the sauce into the egg mixture and end by sprinkling a little bit of kosher salt.

Dinner: Meatballs and Side Salad

Take 1/2 pound of ground beef and add chopped garlic, ginger, shredded mozzarella, and one egg. Mix well and form into five balls. Heat oil in a skillet and fry the meatballs to a rich golden color for around 10 minutes. Move the meatballs to a plate and add one chopped onion to the skillet and fry until golden brown. Add two chopped tomatoes and keep cooking until a sauce-like consistency is obtained. Throw in garlic paste and coconut milk and the broth will turn creamy. Add the meatballs and cover. Simmer for 15-20 minutes, and your dinner is ready.

So, take a deep breath and jump onto the Keto bandwagon. Starting is the hard part. Once you get started, the journey is smooth sailing! And, the weight loss and extra energy are fantastic!

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