Nutritional Supplements: Common Nutrients and How They Work in Your Body
Common sense tells us we need good nutrition to live healthy.
Obviously. And yet, in spite of this good common sense we possess, we
are often guilty of mismanaging our diet. It happens all the time. Our
grandmothers have rightly hit upon the answer. Simply put: Our eyes are
bigger than our stomachs! Just looking at a luscious piece of chocolate
cake can cause us to kiss common sense good-bye.
There are many
nutrients being talked about today besides the basic food groups that
we already know about like vitamins, minerals, carbohydrates, proteins.
There’s a lot of talk about antioxidants, omega 3 fatty acids, even
nutrients that support joint health. Having a basic knowledge of these
and how they work in our bodies will help build our knowledge.
Knowledge gives us power to understand our options and choose healthy
foods and the right supplementation for our good health and well-being.
Antioxidants
Antioxidants
are nutrients found in many fruits and vegetables that help to
neutralize free radical activity in the body. Antioxidants are known to
support health in a number of ways. Research suggests that poor
antioxidant intake could be the leading cause of heart disease,
diabetes, a weak immune system, cancer, and degeneration of the brain
and eyes.
Just how do antioxidants work?
Did you know
that millions of cells in your body die every day and are replaced by
new ones? This is part of normal body metabolism and cell oxidation is
a normal result. Oxidation happens when one cells loses its oxygen
molecule. Missing a vital molecule, this cell goes berserk and starts
seeking an oxygen molecule from neighboring cells. This begins a chain
reaction of unstable cellular activity. The body is usually able to
metabolize this activity efficiently with about 1% to 2% of cells
getting damaged in the process. These damaged cells are called free
radicals. They either injure other cells or damage their DNA. DNA
damage leads to cell mutation which leads to abnormal cell growth. This
chain reaction multiplies quickly. This is how disease and degeneration
of tissue begin.
Stress, cigarette smoking, excessive alcohol
consumption, pollution, chemicals in the food we eat such as
pesticides, preservatives and other additives, accumulate towards
higher levels of pollutants in the body leading to excessive free
radical activity.
Excessive free radical activity can overload
the body’s natural defense system. In time, free radical activity left
unabated may lead to cancer, heart disease, diabetes, degeneration of
brain and eyes, Parkinson’s disease and Alzheimer’s disease. It can
even weaken the immune system so that our bodies become more prone to
infection and various diseases. The skin can suffer oxidative damage
when over-exposed to the sun. Research also suggests that free radical
activity leads to accelerated aging.
Antioxidants work to
neutralize free radical activity in two ways: they can assist your body
in either slowing down the chain reaction of free radical damage or
slowing down the initiating radical from beginning a chain reaction.
Different
antioxidants work on specific free radicals. It is always good to eat a
variety of fruits and vegetables. Some common antioxidants are
epigallocatechins, beta-carotene, vitamin C, resveratrol lutein,
zeaxanthin and quercetin.
Most antioxidants cannot be stored by
the body. You need to keep replenishing antioxidants for your body to
combat free radical activity. Supplements containing antioxidants are
popular and help to neutralize free radical activity in the body.
Omega 3 Fatty Acids
Each
cell in our body is mainly composed of fatty acids. Omega 3 fatty acids
are necessary to maintain the permeability of the cell membrane, thus
allowing nutrients to enter cells and waste to exit cells. Healthy cell
membranes help to retain and utilize nutrients and are necessary for
cell to cell communication.
The two most important omega 3
fatty acids are EPA and DHA. These are beneficial to heart health as
they improve blood flow, help prevent excess blood clotting, help
prevent the thickening of arteries and increase the level of good
cholesterol. Omega 3s are good for joint health as they help reduce
inflammation in the body. They are also considered to be food for the
brain as they stimulate cognitive abilities and improve memory.
The
body is unable to produce omega 3 fatty acids. We must get it through
our food and a diet that includes fatty fish at least twice a week is
recommended. If this is not possible, nutritional supplements can meet
your body’s requirement.
Beta-Sitosterol
Beta-sitosterol is a phytsterol, a plant nutrient. It is used extensively by men to fight prostate enlargement.
The
prostate gland grows throughout a man’s lifespan. After 40, change in
testosterone levels start affecting the size of the prostate
significantly. Testosterone is converted into dihydrotestosterone
(DHT). DHT triggers the division of prostate cells increasing their
number. The growth of the prostate pushes upon the urethra and results
in the painful symptoms of Benign Prostatic Hyperplasia.
Beta-sitosterol helps to inhibits an enzyme called 5-alpha-reductase,
which is responsible for the conversion of testosterone into DHT
(dihydrotestosterone). By helping to inhibit the conversion,
beta-sitosterol helps to slow down the prostate gland from growing.
Beta-sitosterol
has no known side effects and is now even widely recommended by doctors
for patients suffering from Benign Prostatic Hyperplasia. We cannot eat
enough natural foods containing beta-sitosterol to meet the body’s need
in combating symptoms of BPH. Supplementation can provide concentrated
doses of beta-sitosterol.
Nutrition for Joints
More
than 21 million Americans suffer from osteoarthritis (OA). Joints are
basically made up of bones, connective tissue and the synovial fluid
that lubricates the joints and supplies nutrients to the cartilage.
These nutrients support the growth of the cartilage and maintain its
elasticity. Synovial fluid also contains hyaluronic acid which acts as
a cushion between two joints and clears metabolic waste from the fluid.
As we get older, the body is unable to produce enough hyaluronic acid,
resulting in the wear and tear of cartilage. As bone rubs against bone,
the result is stiffness, inflammation, decreased mobility and pain.
Hyaluronic
acid is a glycosaminoclycan. It works as an anti-inflammatory agent. A
nutrient in glycosaminoclycan is glucosamine. Another nutrient called
methyl sulfonyl methane (MSM), nutritionally helps your body to build
collagen needed to keep connective tissue firm and elastic.
Joint
health can be greatly enhanced by including these nutrients and others
like calcium, magnesium, white willow bark extract and yucca root
powder in nutritional supplements.
Fiber
Fiber is not
just indigestible food used to promote easier bowel movements. Fiber is
a nutrient. The body must have a proper amount of fiber each day to
maintain its healthy functions. Fiber cannot be digested in the small
intestine. Fermentation of fiber takes place in the large intestine.
The fermentation process actually produces nutrients called short-chain
fatty acids (SCFA) which provide energy for colon cells, nourishes the
liver thereby helping to maintain normal cholesterol and blood sugar
levels in the body.
Fiber supports the growth of healthy
bacteria which prevents disease-causing bacteria from proliferating.
Fiber binds to toxic materials in the digestive tract and helps to
clear them quickly from the digestive system with minimal absorption.
If you are not getting enough fiber in your diet, it is recommended that you consider a fiber supplement.
