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November 2018

nutritionist

How Proper Dieting Can Prevent Chronic Disease  

By | Diet Tips\, Eating Healthy, Health and Fitness, Health Tips, Weight Loss | No Comments

This morning, Dr. Oz paid a visit to the Today Show to discuss a recent critical study published in the Journal of the American Medical Association by investigators at the Tufts Friedman School of nutrition. Researchers analyzed the information concerning what Americans consume and what kills them and found a strong correlation between certain foods and the risk of disease. Researchers discovered that 10 dietary factors could be attributed to 45% of the approximately 700,000 deaths from diabetes, stroke, and heart disease. 

The research shows that by just changing our eating habits we can significantly reduce deaths related to such diseases while also reducing the price of health care at the same time. The savings can be a lot since it is estimated that people spend around $80 billion on these conditions annually. 

Deaths from heart disease, diabetes, and stroke aren’t strictly due to consuming too much junk food. A lack of enough healthy and nutritious foods in our diets has also contributed to disease-related deaths. Below is a list of nutrient-rich foods you should add to your meals: 

Healthy Fats

Healthy fats are the omega-3 fats present in salmon as well as small fatty fish such as sardines. Research has shown that due to their anti-inflammatory properties people with high levels of these fats in their bodies have a reduced risk of heart disease and better brain health. The ideal daily serving is 250mg. By eating one salmon serving you can receive seven days-worth of healthy fats. 

Seeds and Nuts 

Nuts have fatty acids which are mostly unsaturated and healthy for your body. They also contain complex carbohydrates such as fiber, as well as proteins and other important nutrients. A recent study suggests that nuts may be essential for weight loss because that can help you feel full for longer. Researchers have discovered an inverse link between eating nuts and gaining weight over time. The Journal of the American Medical Association paper proposes that the optimum number of nuts in your diet is approximately five 1 oz servings each week. 

Plant Oils

Oils sourced from corn oils and soybeans contain polyunsaturated fats. You should replace simple sugars and animal fats with these fats. Dr. Oz is a major proponent of olive oil, which has mostly mono-saturated fats as well as other phytochemicals such as flavanols, though this was not evaluated in this particular study. The senior author of the Journal of the American Medical Association paper, Dr. Dariush Mozaffarian, who also happens to be the Tufts Friedman School of nutrition Dean, said that while we normally call these vegetable oils there are actually almost no literal vegetable oils. Almost every healthful oil is derived from nuts, fruits, or seeds: extracts from bioactive-rich foods which give rise to life.  

Fruits and Vegetables

Fruits & vegetables have a lot of fiber (unless they are juiced), phytonutrients, and prebiotics. The people who have lived to be oldest all ate plant-based meals, meaning that most of their diet was centered around fruits and veggies. According to this study, you need to be consuming approximately 14 oz of vegetables daily. This is approximately four servings of vegetables, which is equal to 2 cups of veggies prepared cooked or 4 cups of veggies prepared raw. You should also eat about three servings of fruit each day, which is equivalent to 3 cups of fresh fruit and 1 ½ cups of dried fruit.  

Healthy Meal

Whole Grains

Whole grains include foods like whole wheat bread, wheat pasta, and faro. They contain more nutrients than refined white grains and flours which are broken down at a much slower rate by the body so you don’t get a massive rush of blood sugar. The study states the ideal amount of whole grains is approximately 4.5 oz daily. For reference, one piece of whole wheat bread is about 1 oz, and one pasta serving is 2 oz. Be sure to read about the ingredients on the label of whole grain meals carefully since packaging can at times be misleading, and make sure you look for 100% whole grains while at the grocery store for a great source of nutrition. 

There are many amazing healthy foods we should be eating more of, though there are also some we need to cut back on if we want to decrease the number of deaths associated with diabetes, heart disease, and stroke. The following are foods you should be trying to cut out of your diet: 

Reduce Your Salt Intake  

Sodium is linked to elevated blood pressure and heart conditions. Fast food and junk food contain lots of salt making them the most likely culprit for how so many people consume too much sodium. Avoiding these foods can be helpful. If you’re used to consuming foods with lots of salt, it won’t be easy to quit, but there are many online resources available to help you manage your sodium intake. According to the research, the optimal amount of sodium is 2000mg every day, which is approximately one teaspoon of salt.  

Reduce Sugary Drinks 

These drinks include sports drinks, juices, and sodas. In this study, it is said that the optimum sugar intake is zero. These are empty sugar calories. The ideal drink to nourish your body is water. You can try drinking sparkling water if you think plain water is too boring. Tea and coffee can also serve as good sugar-free alternatives, just keep an eye on the ingredients to be sure they don’t have any added sugar and be wary of caffeine.  

Forgo Processed Meats & Unprocessed Red Meats  

Unprocessed red meats are not of extreme concern, in fact, according to this study, the least number of deaths were linked to unprocessed red meats, though moderation is always key so don’t consume too much. The ideal amount is said to be one 3 oz serving each week. Processed meats, on the other hand, have lots of salt, nitrates and other components that can put your health at risk. According to the World Health Organization, they increase the chances of having these conditions. Moreover, they elevate the risk of dying from a heart condition, diabetes, or stroke. The study says the optimum amount of processed meat is zero.  

Try leading a healthier life by following this guide. It will reduce the chances of you suffering from a chronic illness that can prove to be both painful and expensive. You can also save money because these diseases are very expensive to treat. Improve your quality of life by making healthy and nutritious dietary choices.

Maintain Your Summer Body

Best Tips to Maintain Your Summer Body Over the Holidays 

By | Diet Tips\, Eating Healthy, Health and Fitness, Health Tips | No Comments

There’s nothing quite like Fall. With the bright sun shining down on Fall foliage, this is the best weather for all sorts of fun, parties, holidays, and drinking. Nonetheless, while these activities afford every reason to get loose, it makes it quite challenging to maintain the fit Summer body you spent all year working so hard for. It is essential to ensure that all the festivities are not detrimental to your health.  

Although it is not an easy feat, you can take good care of yourself and still have fun during the Holiday Season. By adopting a few habits to keep your body healthy, fit, and happy, it is possible to have a fit body even during the Holiday season. How? 

Check out these seven tips:  

Proper Dieting  

Eating right is an integral part of building and maintaining a fit body.  Your Fall diet should comprise plenty of vegetables and fruits. In fact, looking at Harvard’s Public Health School, your everyday meals should contain about nine daily servings of vegetables and fruits or 2 ½ cups of vegetable and 2 cups of fruit. Using this as a guideline, you should be aware that this is a minimum estimation, and that you can take in as many vegetables and fruits as you please.  healthy eating

Additionally, you need to pursue eating the proper amounts of good carbohydrates, fats, and protein. Usually, brown rice, quinoa, rye, barley, and whole wheat are among the right (healthy) carbohydrates. Conversely, bad carbohydrates can be found in processed foods such as French fries as well as refined (white) bread. The necessary amount of consumption depends on various factors including weight, height, level of activity, and age among others.  

Generally, the best idea is to refrain from fast foods as they contain added sugar and trans fats. For burger lovers, you can pick up turkey dogs and turkey burgers as alternatives to typical hotdogs and hamburgers.  

What’s more, you can also try grilling shrimp and salmon as opposed to bratwursts.  Grilled peppers, salad or onion, and zucchini are also grilled vegetable alternatives to potato chips and French fries. Finally, for your dessert, you can always go for fruit salads which make excellent alternatives to cake and ice cream.  

Proper dieting is more often than not misunderstood. This is why it calls for awareness and discipline. Contrary to popular opinions, proper dieting does not restrict you from consuming potato chips, or hamburgers or cookies. It means that you consume healthy foods on a regular basis while understanding you can treat yourself every once in a while.  

By strictly following a proper diet, it will only be a matter of time before you notice how much better it feels to eat clean and healthy. In fact, don’t be surprised to see yourself shunning processed foods such as hot dogs.  

Keep it Light 

Don’t make yourself upset over the holidays by starving yourself. Eat until you are full! When you feel hungry, go ahead and eat. However, monitor how much you are eating, but don’t overdo it. Usually, after eating to a certain point, we start to feel full and satisfied. It is this point which we should strive to not go beyond.  

Try taking several small meals throughout the day. You can start out by eating a heavy breakfast and then consuming smaller quantities throughout the day. This way of eating is excellent, especially if your goal is to lose some pounds or get yourself more toned. However, even with the smaller portions in place, you should remember ONLY to eat the right and healthy foods. Proper dieting and keeping it light go simultaneously.  

Stay Hydrated  

Water is essential to our health, hence the need to drink an adequate amount. The significance of staying hydrated cannot be understated. The American Heart Association underpins the importance of staying hydrated to maintain good health. According to the association, staying hydrated allows the heart to efficiently pump blood through your blood vessels and down to the muscles. This, in turn, ensures your muscles work effectively. More importantly, enough water is essential for the proper functioning of your heart.  

The adequate amount of water varies depending on many different factors. One way you can determine if your body gets enough water is to assess your urine. Typically, if you are drinking enough water, your urine will assume a light color. Conversely, the darker it is, the lesser amount of water you are taking. Additionally, you can also look at how constantly you visit the washrooms to evaluate if you indeed take enough water. And while this is not to push you to drown yourself, the idea is to ensure your body remains appropriately hydrated.  

Staying out in the sun for some time can lead to dehydration. However, you can counter these effects by taking in a lot of water. What’s more, it is also a practice you should adopt if your itinerary includes drinking alcohol or other liquids which result in dehydration. Ultimately, you need to have an adequate water supply in your body during the Fall, notwithstanding what your activity is.  

Exercise, Exercise, Exercise 

Our bodies are not meant to remain sedentary. As such, stay active by exercising. Even in the Fall months, there are numerous ways that you can exercise effectively. Whether you choose to walk, to run, or hike, there are multiple forms of exercise that suit the Fall weather.  However, only do such if you have no health restrictions.  

Remarkably, Fall presents the ideal time to take your exercise routines seriously. Why? Exercising needs perfect weather conditions and it can usually get challenging to follow an exercise routine during frigid winters and scorching summers since they have otherwise unfavorable and cold weather conditions.   

Exercise is not only about strength training and cardio. In fact, you can play skate at your local park, swim in an indoor pool, or even take some long walks along a trail. Take full advantage of the crisp Fall weather and give your body the best treatment.  

Finally, set up a goal. What type of body are you looking to achieve? Is your objective to lose excess body fat or it to remain more active and fit?  Align your exercise routine to suit your personal needs.  

Work on Your Core  

Every stable and strong house is centered on a firm foundation. Similarly, your body remains stable and strong by courtesy of your core.  Whatever your ideal body goal, whether it is to get a six pack or get stronger; your activities should always take your core into consideration as it is the section that holds everything together. Your body is only as healthy as your core is strong as.  

In your usual exercise routine, incorporate a few exercises that work on your core and do them 3-4 times a week. And just like your regular routine, it does not need to be extreme.  Treat your core with as much importance as your overall body shape and health.  

There is much more to a strong core than just getting a toned body. Mayo Clinic outlines that with strong core muscles, you can engage in any physical activity. Generally, weak (core) muscles result in muscle injury, lower back pain, as well as poor posture.  

Building a strong core is essential since it helps your body remain healthy. And luckily, it is suitable for any age group.  

Reduce Your Alcohol Intake 

Nothing beats the delight of drinking with friends and family you may have not seen all year to celebrate the holidays. However, take alcohol in moderation. While it can be tough to take lesser amounts of alcohol, especially during the holidays, it is nonetheless for your good.  Work on limiting how much alcohol you consume as well as keeping track of what you drink.  

If you are looking to get or maintain a fit body, then limiting the amount of beer you take is a definite MUST. While beer is, of course, a refreshing drink, it still contains numerous empty calories that can be dangerous to your body. Also, go slow with liquors such as rum and whiskey because they usually include added sugar (and in large amounts). Alternatively, you can go for light liquors like vodka and gin if part of your Holiday excitement is frequent drinking through the season.  

Get Adequate Rest 

Lastly, our bodies need rest. As such, it is essential that we afford them ample rest.  Although staying up all night partying sounds like quite an adventure, it is, however, necessary to ensure that we get plenty of sleep.  Similarly, this applies to exercises too. Don’t go so hard and incessantly. It is vital for the body to recuperate and of course strengthen, hence it is necessary to make downtime for rest. Manage your time such that all your activities, including exercising, having a good time, as well as relaxing fit within your program.  This way, you can not only have as much fun as you expect, but you also maintain your body all year long.  

Types of Fences

Popular Types of Fences to Consider 

By | Home Improvement | No Comments

 

The type of fence you choose for your home will not only enhance the look of your home but also offer you security. Having a professionally installed fence offers the homeowners a true sense of home that they desire. Regardless the type of the fence and construction materials these fences will bring satisfying results. In this post, we are going to discuss all the fencing options available for you regardless of your budget. 

Fence Types 

Generally, the fence types are categorized depending on the construction material. The most common types include: 

  • PVC 
  • Wood 
  • Vinyl 
  • Wrought Iron
  • Electric 
  • Chain Link 
  • Aluminum Fencing 
  • Bamboo 

Aluminum Fencing 

Aluminum fence is one of the basic and attractive fencing available. This is a great choice for individuals who are looking for maintenance free and beautiful fence. Unlike other models, the only maintenance that you will need is painting it to decorate it after installation. It is also durable but it doesn’t offer sufficient security and privacy that most homeowners require. Furthermore, this fence is not very strong so it is not recommended for regions with severe weather. 

Wood Fence  

Wood fences are probably the most popular type in America. Most people prefer this fence as it offers a sense of privacy thanks to the excellent height. The fence is also available in various attractive options that offer you a warm, welcoming feeling without breaking your bank. It is good to note that the fence’s height often determines its cost.  

Additionally, wood fence installation usually takes time. This means that a shorter fence will take less time and less lumber making it a cheaper option than a large one. Looking on the bright side, a wood fence tends to last long and withstand harsh weather. 

PVC Fencing 

If you are looking for the cheapest way to fence your yard, a PVC fence beats all the others easily. The fence utilizes PVC materials so it not as sturdy as wood and other models but it will serve its function. It is available in various colors and height. Another plus with this fence is that it resistant to the element so it can last for many years. 

Wrought Iron Fencing 

If you would want a fence that has a funky design on the top, the wrought iron fence makes the best choice. One of the features that make this fence stand out is that it is incredibly beautiful and strong. As you would expect, this fence requires constant upkeep to maintain its beauty and integrity. On the low side, these fences are not a great choice for the more conservative homeowners.  

Vinyl Fencing 

Despite the higher price tag, the Vinyl fencing is a higher cut above the rest. What makes these fences stand out is the fact that they are stronger and flexible than most of the other fence types. We also love the fact that these fences don’t require any maintenance and resist paint. This means that you can clean the graffiti effortlessly using a hose and soapy water. While it has a higher upfront cost, its long lifespan and lower maintenance cost make it darling to many homeowners.  

Chain Link Fencing 

This is another basic fence that performs the primary functions of a fence exceptionally well. The only demerit of this fence is that it doesn’t offer you with privacy. Schools, homes, and other institutions will be happy to know that these fences are not only cheap but also require minimal maintenance. Chain link fences are also durable, so you can use them almost everywhere. Another benefit of this fence is that you can add some privacy by planting flowers, shrubbery, vines, or add privacy slates. 

Electric Fencing 

If you have a pet and you don’t want it to wander into woodlands or your neighbor’s home and want to enjoy clear views, an electric fence is a great choice. This fence installation entails placing a wire in a trench that is dug along the boundary of the area you want to fence off. To activate the wire, a wireless transmitter is used. You are also provided with a battery-powered collar that receives the signal when the pet approaches the boundary. This collar main aim is to warn the animal with a pitched sound. It may also deliver an electric shock when the animal tries to get out of the secluded area.  

Bamboo Fencing 

Because of the environmental friendliness of the Bamboo, the bamboo fence is also getting a lot of attention. Bamboo grows fast so you don’t have to worry about the negative impacts of deforestation. The bamboo fencing is available in three styles including bamboo cane, live bamboo, as well as roller bamboo. The live bamboo grows up to an inch yearly so it may take some time before it establishes. On the other hand, the bamboo cane and rolled bamboo have linked poles making them sturdier when compared to the live bamboo. 

Conclusion 

Whether you’re considering wood fence installation or one of the many other types of fences on the market, you want to consider its creativity and design if you want to make your home stand out. As you can see, there are various options available. For this reason, you can be sure that you needn’t forego your fences appearance for functionality.  

 

Wood Fence Installation

What You Want to Consider About Wood Fence Installation 

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A wood fence installation is a huge task. Many people understand the cost of the rails, posts, and pickets, but they might not consider the additional price of the sealant, gates, and extra hardware. The type of wood used to build a fence is also a determining factor for the overall wood fence installation cost. The price will also vary depending on the length and height of the fence. Taller fences can end up being quite expensive.   

 

Materials   

 

Not all woods are created equal. Cypress, pine, and cedar are popular options for building a fence, though cypress and cedar are a bit pricier when compared to lower-quality pine. Due to how wood varies, many constructors advise on utilizing pine as the posts and the pickets, and cedar to optimize general permanence and sturdiness. This is because treated pine is decay-resistant and works better in dry conditions, while cedar resists the effects of rain and sun better. Pine posts are half as costly as cedar fence posts, and can significantly lower a project budget without affecting the quality.   

 

Another good option is Redwood, though it is extremely pricey when compared to the choices mentioned above. Redwood is valued for its rich color and sturdiness, but its surface should be treated to avoid becoming grey after aging and exposure.   

 

Sealants   

 

In addition to painting or staining, be sure to apply a sealant that is waterproof to your wooden fence to shield it from the elements. A sealant can be applied alone or after a stain. Normally, after every 6 – 24 months, most sealants need to be reapplied, but it depends on the manufacturer. The most common sealants are clear, but pigmented ones are becoming more and more popular.   

 

Size   

 

Normally the length of a fence is measured in linear feet. Length is a factor that determines the total cost of a wooden fence installation. A longer fence will cost more. Polygonal fences that do not have square or rectangular shapes have extra costs due to the additional labor and hardware required to build them.   

 

Height   

 

Besides how they measure up, the biggest difference between a tall and a short fence post is the added cost for taller fences. Homeowners should consider how tall of a fence they want or need. For those attempting to fence in their dog, it is important to consider that many small dogs can jump over a 6-foot fence, and burrowing underneath can be prevented with reinforcement bars. For individuals looking to block snooping neighbors, 8-foot fences are a better option depending on the local topography.    

 

Gates   

 

Gates for a wood fence are significantly more expensive than basic paneling, but they are also very convenient. They add a decorative element and complement the beauty of the fence. Gates are priced approximately 25 % more than one panel of the corresponding material.  

 

You don’t necessarily have to have a wooden gate, they can also be made from chain link, wrought iron, or mixed materials, but it is important to keep in mind that material can drastically influence pricing. For gates at the front of your house, you may spend some more to enhance curb appeal. For side or rear-facing gates you can save some cash by selecting a cheaper option such as a plain wood or chain link gate. A gate’s price also depends on its size. Normally an average gate has a width of 4 feet, but gates wide enough to let a car through can be made, though they come at a higher price.  

 

Extra Features   

 

Some common wood fence installation include fence toppers, post caps, and Latticework which can be used to add elegance. Fence panels that have Latticework are very expensive, though they add style and height to the fence. The more complicated the design, the costlier the panel will be.   

 

Fence toppers and post caps are affordable, and their price will of course increase with the number needed for the project.  You can even find solar-powered post caps that light up in the dark. Fence toppers are wide metal or wooden rails that line the upper part of the fence to offer more height and privacy. Depending on the kind of materials used, the width and length required may cost a few extra dollars. Lattice toppers for fences are available with pre-assembled latticed pieces.  

 

Pricing  

 

Various crucial considerations go into calculating the final cost of wood fence installation such as the dimensions, material used, and whether or not you plan to incorporate anything additional, like a gate. Due to the variety of options available, wooden fence installation can be customized to fit into various budgets and suit all of your needs. 

 

 

 

 

 

nutrient rich foods

4 Types of Vitamins Every Woman Should Take 

By | Diet Tips\, Eating Healthy, Health Tips | No Comments

When it comes to proper nutrition, there is no single route to ensuring your body has all the vitamins and minerals it needs to flourish. This is especially true when it comes to women because their dietary needs are slightly different. Over 30 % of all women in the US suffer from a nutritional deficiency despite having healthy diets consisting of nutrient-dense meals. Even more worrying, an estimated 75 % of all women depend on supplemental vitamins to stave off these deficiencies. A lack of commonplace vitamins such as K, E, A, D, C, and B is plaguing US women, and the threats these deficiencies pose to their health and wellbeing is significant.  

The Population Report Bureau published a report that revealed the stark reality of the matter. Nutritional deficiencies have particularly ghastly effects on women as it compromises their ability to bear children and reduces their overall immunity. Supporting evidence shows that post-menopausal women are at a greater risk of osteoporosis when their vitamin C, vitamin D, vitamin K, and calcium reserves are low. This same group of women stands a greater chance of losing their ability to see if they lack vitamin A and C. 

nutrient rich foods

The more women are opting for dietary supplements to stay healthy, the harder it’s becoming to know which supplements to pick. Diet experts recommend fermented supplements over synthetic ones because the former is more readily absorbed by the digestive system. For an additional nutritional boost, some vitamins come combined with ingredients comprising of superfoods such as chia seeds, camu camu, spirulina, and apple cider vinegar. 

1. Vitamin K

Part of the reason why vitamin K is so important is that it aids functions in three vital parts of the body: the bones, the blood, and the heart. Vitamin K strengthens bones and is a crucial component in the blood-clotting process. However, it plays its most significant role by preventing heart disease. Research-backed findings show that people with a vitamin K deficiency are at a higher risk of suffering cardiovascular illnesses including heart attacks and arrhythmia. 

Vitamin K exists in two variations, each of which come from different sources. Vitamin K1 is present in green leafy vegetables like kale, spinach, and broccoli, but it is also present in eggs fish and cabbage. Vitamin K2, conversely, is most commonly present in dairy products like milk, cheese, and ghee. 

Taking antibiotic medication for a prolonged period of time can reduce vitamin K levels critically, and so can cholesterol-cutting drugs and intestinal illnesses like IBS. Vitamin K is best obtained from its natural sources.  

2. Antioxidants

Free radicals can wreak havoc to our cells, and this damage usually becomes apparent in the form of wrinkled or damaged skin. Free radical damage, however, extends deeper than the cells of the skin and is known to cause cellular degeneration even in the cells of vital body organs through a process we know as aging. It is for this reason that it is extra important to give your body enough antioxidant vitamins, specifically vitamin C, A, and E. 

The National Eye Institute emphasizes the importance of each of these vitamins especially in preventing the macular degeneration that comes about as we age. Women are at a high risk of developing eyesight issues such as cataracts without the help of these vitamins. 

In addition to fighting the main causes of aging, each of the three vitamins come with their own set of benefits. Vitamin C, for instance, consolidates the immune system against flu infections, protects your skin by reducing free-radical damage on your skin cells, enhances your vision, and counteracts the effects of UV rays on your skin. Vitamin A and E are known as antioxidants as well and they also improve vision. More importantly, antioxidant vitamins prevent cellular mutations that give rise to cancerous cells. 

3. Vitamin D

While we can still get vitamin D from foods such as mushrooms, eggs, and a select few dairy products, the best source of this essential vitamin is still the sun. The risk of suffering from vitamin D deficiencies is higher these days because we spend almost all our time indoors. Estimates show that well over 70% of the adult population in the US could be lacking this vitamin due to limited sun exposure and constant use of sun-blocking creams. 

In addition to aiding bone development, vitamin D is needed by the brain to regulate moods and prevent hormonal imbalances. The best source of vitamin D is the sun, so it is important to bask for at least 15 minutes a day to get your daily dose of vitamin D. While sunscreen is helpful when blocking harmful sun rays, it can hinder your body’s ability to form vitamin D.  

4. Vitamin B and Folate

B vitamins such as B12 and folate aid in general functions such as maintaining cognitive health and reducing body fatigue. However, when it comes to body processes, these vitamins are invaluable components that are necessary for a number of important bodily functions. 

B vitamins are heavily involved in various cellular processes. In addition to that, they are important in the formation of red blood cells and play a part in converting the food we consume into energy. Folate, or folic acid when it’s made synthetically, is essential during pregnancy. Developing fetuses need folate for brain and spinal cord development, so it is crucial in preventing birth defects. A folate deficiency can result in serious birth complications and post-partum birth defects that may affect the baby their entire life. 

The best sources of vitamin B are animal products like eggs, dairy, and fish. This poses a problem for women who are vegetarians as the best alternative would be a dietary supplement. Nevertheless, consistently taking your supplements is enough to ensure you have sufficient vitamin B and folate levels, which are especially crucial if you’re expectant. Folate can be obtained from spinach, citrus fruits, beans, and melon fruits. 

Synthetic folate (folic acid) is not as rich in nutrients as fermented folate. Be wary of vitamins with the synthetic version of the vitamin and instead, try to go for supplements with fermented folate. You’ll find that these are much safer to consume. 

In Conclusion: 

  • Though it is possible to get your nutrition entirely from the food you eat, you are at risk of developing one of many nutritional deficiencies because some vitamins cannot be obtained properly without supplementation. 
  • Fermented supplements are often the best choice since they are more readily absorbable by the digestive system. While synthetic vitamins still have their benefits, women who opt for fermented supplements find that they tend to be more nutritious. 
  • Women are especially susceptible to some nutrient deficiencies due to the nutritional requirements of their bodies. For example, vitamin B is important because it aids in pregnancy, fetus development, and childbirth, thus expectant women are more likely to need it in larger quantities than usual. 
  • Post-menopausal women stand a greater risk of developing problems like osteoporosis and loss of vision if they do not keep their nutrients intake in check. 
  • Supplements are available in their natural fermented state, but can also be mixed with superfood ingredients for additional nutrition. Whether you opt for these types of supplements or not is entirely a matter of personal preference.