Fiber supplements are one way to add fiber to the diet. Here are some tips for using them safely.
Vitamin C is a water-soluble vitamin that supports normal growth and development and helps your body absorb iron. Because your body doesn't produce or store vitamin C, it's important to include vitamin C in your diet. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day.
You know calcium is important for bone health. Make sure you're also getting enough vitamin D, which helps your body absorb calcium. Foods rich in vitamin D include fatty fish, such as salmon, trout, and tuna. Other food sources are mushrooms and eggs. Milk, some cereals, orange juice, and other foods and drinks are fortified with vitamin D. You can also get vitamin D from sun exposure.
Calcium is a mineral important for developing and maintaining strong bones. Food sources include dairy products, dark green leafy vegetables, fish with soft bones that you can eat, and calcium-fortified foods.
Nutritional supplements abound. Still, if you want to improve and protect your health, think real food. If you depend on supplements rather than eating a variety of foods, you miss the potential benefits of antioxidants, fiber and other nutrients that only whole, unprocessed foods can provide.
Flaxseed is high in fiber and omega-3 fatty acids. Adding flaxseed to your diet may help reduce your total cholesterol and LDL ("bad") cholesterol levels. Add a spoonful of ground flaxseed, available at grocery stores and health food stores, to breakfast cereal or bake it into muffins.
Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals. It may help reduce total cholesterol and LDL ("bad") cholesterol levels, which may reduce your heart disease risk. You can buy flaxseed at your local grocery or health food store. Add a spoonful of ground flaxseed to cookies, muffins and other baked goods.
If milk and dairy foods are off the menu, how can you be sure you're getting enough calcium? Try going green. Broccoli and dark green vegetables, such as spinach, kale, and turnip and collard greens, are good sources of calcium. Also look for calcium-fortified foods, such as soy milk and fruit juices.
Flaxseed is high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. Flaxseed may help lower total and LDL (or "bad") cholesterol levels, which may help reduce the risk of heart disease. To get the most benefit from flaxseed, choose ground over whole. Your body is better able to digest ground flaxseed.
Considering calcium supplements? First figure out how much calcium you need. Then weigh the pros and cons of supplements.
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