How to make sure you get enough nutrients
Now that you know what vitamin deficiencies are and why they’re so common, it’s time to figure out how to fix them and be sure to get enough nutrients.
PART 3 / 3 (Catch up by reading PART 2 ‘Are you nutrient deficient and don’t know it?’ if you haven’t already)
Naturally, we should always start with the food and drink we consume every day. It’s simple to believe that we can keep living unhealthy lives while finding a miraculous supplement to make up for it. Additionally, as we’ve previously learned, what we should try to avoid is as important as what we consume.
Also, read the post which explains what a healing diet looks like.
Whole foods contain a variety of vitamins, minerals, and phytonutrients, all of which work together to keep people healthy.
So which diet is rich in vitamins and minerals, ensuring enough nutrients?
In 2022, a study was published in the journal Frontiers in Nutrition that looked into this question. The lead author of the paper was Ty Beal, who works as a research advisor for the Knowledge Leadership team of the Global Alliance for Improved Nutrition.
The goal was to determine which foods contain the highest concentrations of specific nutrients that most people do not get enough of. This study differed from previous studies in that it considered bioavailability (read Part 2 for more on the importance of bioavailability).
The chart below ranks foods based on how many calories and grams are needed to deliver an average of one-third of the daily recommendations for vitamins A, B12, folate, calcium, iron, and zinc for females of reproductive age.
As you can see, four of the top seven foods with the most nutrients per gram were liver, spleen, kidney, and heart. Furthermore, 17 of the top 20 foods were derived from animals, including fish, beef, eggs, and milk.
According to this study, animal meals are the best source of essential nutrients such as vitamin B12, folate, iron, and zinc. The word “essential” in this sentence refers to something that is required for survival rather than something that is important. Because our bodies cannot produce certain nutrients on their own, we must consume them. Because we cannot survive without them, it makes sense to concentrate on essential nutrients.
However, over the last few decades, scientists have discovered a plethora of nutrients that aren’t strictly necessary but are still beneficial to human health.
They are referred to as phytonutrients because they are abundant in plant-based foods such as fruits and vegetables.
Fruits and vegetables would have scored better in the study if these phytonutrients had been considered.
Food using both plants and animals is a good start eating to get enough nutrients.
So we conclude that we need to eat both plant and animal foods to get the most important vitamins, minerals, and phytonutrients. But how much of the diet should be made up of plants, and how much of it should be made up of foods from animals?
This question will have a different answer for each person depending on their needs.
Humans got about 65% of their calories from animal foods and 35% from plant foods during evolution, though the exact numbers varied depending on where they lived and other factors.
That doesn’t mean you should eat animal products on two-thirds of your plate. Remember that calories and volume are not synonymous (amount on your plate).
Plant-based foods contain far fewer calories per serving than meat and animal products. A cup of broccoli has only 30 calories, while a cup of beef steak has 338 calories. Even if you try to get 50–70 percent of your calories from animal sources, plant meals will typically take up two-thirds to three-quarters of your plate.
Plant and animal foods are both essential components of our diets because they are each rich in different nutrients.
- Vitamin C
- Flavonoids: anthocyanins, flavan-3-ols, flavonols, flavanones, kaempferol, myricetin, proanthocyanidins, procyanidins, quercetin,
- Carotenoids: lycopene, beta-carotene, lutein, zeaxanthin
- Diallyl sulfide from alliums
- Plant sterols and stanols
- Prebiotic fibers – both soluble and insoluble
- Isothiocyanates and indoles
- High-quality protein
- vitamin B12
- heme iron
- preformed vitamin A (retinol)
- vitamin K2
- vitamin D
- docosahexaenoic acid (DHA)
- eicosapentaenoic acid (EPA)
- conjugated linoleic acid (CLA)
Why eating well isn’t a guarantee you’re getting enough nutrients
In an ideal world, we could simply eat to obtain all of the nutrients that we need.
However, due to the problems we previously covered, this is no longer possible:
- ultra-processed food
- the global industrial food system
- changes in soil quality
- toxins like heavy metals and glyphosate
- more chronic diseases, and therefore more OTC and prescription drugs
This is why data show that most Americans are deficient in a variety of vitamins, minerals, and phytonutrients. And, as you know, these figures are based on a flawed RDA (recommended daily allowance) that falls short of true requirements. This is seen in clinics when proper testing is done, showing that as many as 95% of patients are deficient in multiple nutrients.
The most surprising aspect is that the majority of these people consume a whole-food diet rich in nutrients.
But, the good news is you don’t have to suffer from a lack of nutrients
You can get enough vitamins, minerals, and phytonutrients in a quick, easy, and cost-effective way.
Smart supplementation can help you feel and perform better by filling nutrient gaps.
We can avoid the many things in modern life that lead to nutritional deficiencies with the help of nutritional supplements.
Consider the publication of this article in the journal Alzheimer’s and Dementia in September 2022. Researchers discovered that taking a multivitamin every day for three years slowed age-related mental decline by 60% or about 1.8 years. Global cognition, episodic memory, and executive function were all improved after three years of multivitamin use. These are the abilities that deteriorate rather than improve as we age.
Many studies have found that taking micronutrient supplements can make a significant difference in a variety of areas, including hormone balance, anxiety, signs of depression, and markers of heart disease risk.
However, not all supplements are created equal.
A common Supplement Problem
You’ve most likely seen a lot of news stories about bad supplements. You may have heard news stories about how frequently fake vitamins are sold on Amazon.
Or stories about supplements that may be harmful to our health due to the presence of poisons or heavy metals.
Lab tests show that the active ingredients in many supplements are either not there at all or are there in much smaller amounts than what is written on the label.
They could also be prescribed medications that aren’t on the label.
However, just because a supplement contains the ingredients it claims to have and is free of contaminants does not imply that it is a good product.
Unfortunately, most supplements are made with cheap, synthetic ingredients that are difficult for the body to absorb.
Many commercially available products, for example, use folic acid synthesized in a lab rather than folate derived from plants. Even though our bodies can convert folic acid to folate, many people have difficulty doing so and may have unbroken folic acid in their blood which can be toxic. There is even evidence suggesting that not digesting folic acid may increase the risk of cancer. (hence why there are many ‘studies’ showing vitamins can be toxic!).
This is also true for vitamin B12, where cyanocobalamin is utilized instead of methylcobalamin because it is substantially cheaper, yet is poorly absorbed by most people.
Another major issue is that many supplements contain either too many or too few of the right ingredients.
Multivitamins, for example, are frequently high in calcium and iron. Despite the fact that you need to consume enough calcium and iron, studies have shown that taking too many calcium and iron supplements can be harmful.
On the other hand, many supplements lack important minerals that we don’t get enough of in our diets, such as magnesium, vitamin C, vitamin D, and vitamin K2.
Why Biosuperfood is the best way to ensure you get enough nutrients
Dealing with these issues has been challenging as a functional health practitioner. When friends and family asked for recommendations, I could only recommend a few supplements—and I always needed quite a long list of them to cover what was really needed.
That is until I discovered BioSuperfood Microalgae.
At last, there was something that people could rely on. a formula made with high-quality, scientifically proven ingredients, no fillers or toxins, and no allergens like gluten, dairy, soy, or genetically modified organisms (GMOs).
The researchers in the previously mentioned study on ”Multivitamin use and Brain Health” gave the study subjects a subpar multivitamin. There weren’t enough of a lot of important nutrients, and the product often had synthetic versions of these nutrients that were hard to absorb.
This is in sharp contrast to the Biosuperfood Microalgae formula which contains over 5,000 nutrients in fully absorbable concentrations. Biosuperfood’s ‘nano-nutrition’, seamlessly crosses the blood-brain barrier, and the blood-retinal barrier even begins its absorption from the minute it enters the mouth!
If the researchers had used a better product in the study above, the improvement in brain function would almost certainly have been greater. As a result, it is critical to select high-quality goods.
Biosuperfood: the smart way to fill your nutrition needs every day
Smart supplementation has never been so easy and convenient.
After decades of testing and the most extensive studies ever done on a non-pharmaceutical formula, led by world-renowned algae expert Dr. Michael Kiriac, Biosuperfood has a rare combination of the world’s most powerful microalgae. It has been created with scientifically proven ingredients to help you regain what the modern world has taken from you and feel and perform at your best.
It’s true that Biosuperfood isn’t cheap, but it’s worth every penny.
With Biosuperfood, you get what you pay for: peace of mind knowing that you’re taking care of yourself and nourishing your body with all the nutrients it needs. Smart supplementation is an investment in your health and well-being – don’t settle for anything less.
The ultimate one-stop supplement, ensuring you get enough nutrients
In conclusion, Biosuperfood is a formula with all the essential nutrients known to man. It also comes with quality assurance of its purity and potency. You are guaranteed that it contains no fillers, toxins, or other harmful compounds.
“Let us remind ourselves that the cyanobacteria alga, an important component of the formulas, was the first living cellular organism on earth. This alga initiated cellular respiration and photosynthesis as the first living cell. When it’s understood that all compounds and nutrients in these formulas are “primary” or “active,” it becomes evident that these microscopic foods are thousands of times more active, more rapidly delivered, and more efficient for cellular energy and immunity than any isolate supplement, herb, or the regular diet.”
Dr. Michael Kiriac, Ph.D.
If you want to know more about this award-winning formula, as many have testified, read about the science behind it.
The one-stop supplement that offers all these benefits in a convenient package of capsules means you don’t need to buy multiple supplements.
The U.S. Food and Drug Administration has not reviewed any of the statements provided on this website. This website’s products are not meant to be used in the diagnosis, treatment, cure, or prevention of any disease. Information from this website or this business should not be used in place of direct, individualized medical care or advice. All decisions pertaining to your health must be made by you and your medical professionals. Regarding the identification and management of any illness or condition, you are advised to speak with your medical professional.