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Psychology & Diet

the best time to take vitamins and minerals

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Presse Santé

You have done your research and have chosen to take various vitamins and/or minerals that you believe you may benefit from. Now you may be wondering: What is the best time to take vitamins?

Adding supplements to your routine may seem complicated, but once you understand when it’s best to take vitamins every day, such as in the morning or at night, you can incorporate it into your routine without going overboard. Also, by choosing when to take your supplements, you give them the best chance of being properly absorbed, allowing them to deliver the most benefit possible. Of course, you should always consult your doctor before beginning any new diet or lifestyle, including taking supplements. You should also always read and follow the instructions on the label regarding the use of the product.

Should I take vitamins in the morning or at night?

The ideal time to take vitamins and minerals really depends on what they are. Some are better absorbed with a meal, while others can be taken at any time of the day. This will influence the decision to take the supplements in the morning or at night. For example, the “fat soluble” vitamins, which include vitamins A, E, K, and D, should generally be taken with a meal, especially a meal that contains at least a small amount of fat to aid absorption. Fats like olive or coconut oil, full-fat dairy, nuts, seeds, eggs, and avocados can help your body use fat-soluble vitamins.

You can take these vitamins with breakfast or dinner, but it is best to avoid taking them on a completely empty stomach.

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By contrast, “water-soluble” vitamins, including the B vitamins and vitamin C, can generally be taken in the morning or evening, with or without food, because their absorption is not dependent on the food you eat.
Taking water-soluble vitamins on an empty stomach, such as in the morning or between meals, can help your body absorb them better, but some people find it easier to take with a meal.

Best time to take multivitamins

Who benefits from taking multivitamins?

Even a quality diet is not always enough to cover all your nutritional needs. This is because not all foods found in grocery stores, including healthy foods like vegetables and fruits, are nutrient-dense if they have been grown in poor-quality soil or if they are not very fresh when they are grown. eat them. Therefore, multivitamins can help fill nutritional gaps in your diet if you cannot meet your needs through diet alone. Multivitamins are also often recommended for people on restrictive diets, such as low-calorie, low-carb, or vegan diets. Also, most older adults and pregnant women, who need more of certain nutrients, have good reason to take multivitamins regularly. In general, multivitamins provide benefits such as support for bone health, cardiovascular function, healthy immune system function, healthy energy levels, and more.

How to choose a quality multivitamin

If you’re spending money and time taking supplements, you want them to help you as much as possible with your immune system, cognitive health, heart, and more.
Look for multivitamins made with real food ingredients, which are easier for your body to recognize and use, as well as those that contain sprouted and fermented ingredients. Sprouting and fermentation allow food to partially break down to make it even easier to digest.

When is the best time to take multivitamins?

You can take your multivitamin in the morning with breakfast, which aids absorption and is often easier on the stomach, or if you prefer, in the evening with dinner. Whatever time you choose, stay consistent so you don’t run out of days.

Best time to take prenatal vitamins

Why should pregnant women take multivitamins? Pregnancy is a time when the body needs additional vitamins, minerals, proteins, fats and other nutrients, as these help the growth and development of the fetus. For example, folate and iron are very important during pregnancy because they help the body make enough red blood cells and help the development of the fetus’ central nervous system (brain, spinal cord, nerves, etc.). To ensure that mother and baby get the nutrients they need in addition to a healthy diet, it is highly recommended to take a quality prenatal multivitamin during pregnancy, which contains specialized amounts of vitamins and minerals compared to regular multivitamins. However, you should always consult your healthcare professional. In general, the benefits of prenatal vitamins include: general prenatal health, healthy fertility, healthy sleep and energy levels, and healthy blood folate levels.

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How to choose a quality prenatal vitamin

Just like with regular multivitamins, opt for a prenatal supplement made with food ingredients, with no additives or fillers. You can also look for a supplement that contains fermented, methylated, or coenzymatic nutrients that are designed to promote healthy absorption and easy action in the body. In general, you should choose a supplement that provides 100% or more of the Daily Value (DV) for the 12 essential vitamins and minerals you need (including vitamins A, B, C, D, and E, as well as iron, folate, zinc and others).

Best time to take a prenatal vitamin

Prenatal vitamins contain both fat soluble and water soluble vitamins. Therefore, it is preferable to take them in the morning with breakfast, which favors absorption, or at night with dinner. As pregnant women can have sensitive stomachs during this time, some find that taking prenatal vitamins with dinner before bed is the best option. Pick a time and stick with it so you can easily remember to take your vitamins every day.

Best time to take other vitamins

Best time to take B vitamins

Ideally, take them in the morning, with water or another drink, or you can take them with food. You can and should take B vitamins together (as in a B-complex supplement) because they are most effective when taken together.

Best time to take vitamin C

At any time, with water or another drink, or with food.

Best time to take vitamin D3

Take it with a meal that contains fat, ideally in the morning or afternoon (when your body naturally produces vitamin D from sunlight).

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Best time to take vitamin E

Take it with a high-fat meal, at any time of the day.

Best time to take magnesium

Ideally, take it in the morning with a meal or divide it into two small portions (morning and night). Some people may choose to take more at night to help sleep and digest the next morning.

Best time to take zinc

Take one to two hours before a meal, with water or other beverage.

Best time to take omega-3 fatty acids

Take them with a high-fat meal, at any time of the day. You can take the omega-3s in two divided servings if you need more than one capsule/serving.

What vitamins should not be taken together?

If you take a multivitamin, you will consume many different nutrients together. This is usually not a problem because you are not taking large doses of vitamins or minerals all at once.
However, in general, one should avoid taking large amounts of vitamins/minerals with other nutrients, as some may compete with each other and block absorption in the body. (As always, be sure to check with your healthcare professional.)

Vitamins/minerals that should not be taken together in large amounts include:

Vitamin C and vitamin B12

iron and calcium

Vitamin C and iron

zinc and magnesium

Calcium and Magnesium

In summary

Is it better to take vitamins in the morning or at night? It depends on the type of vitamin and what your health professional says. Water-soluble vitamins (such as the B vitamins) and most minerals can be taken at any time of day, while fat-soluble vitamins (vitamins A, E, D, K) should be taken with a meal, either at dinner or breakfast, to be properly absorbed. What vitamins should not be taken together? Avoid taking large amounts of different nutrients together, including spacing your intake of vitamin C, iron, magnesium, calcium, and zinc. Look for multivitamins made with real food ingredients, which are easier for your body to recognize and use, as well as those that contain sprouted and fermented ingredients.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 foods excluded from weight loss diets despite their immense benefits!

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Presse Santé

Are you trying to stay in shape, but don’t want to give up all your favorite foods? Take a break: everything you love doesn’t have to be a disaster for your diet! There are plenty of nutritious snacks, meals, and drinks to help you meet your health goals without sacrificing taste. But first, let’s take a look at the 10 Seemingly Unhealthy (But Actually Healthy) Foods on the No-Food List by Mistake when Looking at Your Figure. From savory salmon quiches to tropical smoothies, these time-tested recipes will show you how easy it is to indulge without tipping the scales. So get ready to taste delicious dishes that will not make you feel guilty!

  1. Lawyer:

Although they are full of healthy monounsaturated fats, vitamins, and minerals, avocados may still be off-limits on some weight-loss diets due to their high caloric content. That being said, they are an excellent source of dietary fiber and help promote heart health and reduce the risk of stroke. The key is to control your portion sizes when including avocados in your diet.

  1. Walnuts:

Although they contain healthy unsaturated fats that provide essential fatty acids, nuts are also high in calories, which may lead many people to avoid them when trying to lose weight. However, a handful of nuts every day can help you feel full longer and reduce cravings for junk food or sugary snacks. Also, studies have shown that people who eat more nuts tend to weigh less than those who eat nothing.

  1. Whole grain bread:

While white bread should be avoided due to its lack of nutritional value and unhealthy ingredients like high fructose corn syrup. Whole wheat bread has many benefits, including providing energy and fiber to help keep you full longer throughout the day. Whole grains are also known to reduce the risk of obesity and type 2 diabetes if eaten regularly.

  1. Legumes:

Legumes are an excellent source of protein, fiber, vitamins and minerals that increase satiety while helping to maintain a healthy weight over time. However, some slimming diets may advise against its consumption due to its higher carbohydrate content. That being said, studies show that eating more legumes can lower cholesterol levels and improve blood sugar control in people with diabetes.

  1. The cheese :

Cheese is an excellent source of calcium which helps build strong bones. On the downside, it can be problematic for people on a weight-loss diet due to its high fat content (especially the whole-grain varieties). Low-fat cheeses, such as ricotta or mozzarella, are much better options because they contain fewer calories and less fat than other types of cheese. All while maintaining the same amount of calcium per serving as their higher-fat counterparts. Plus, they’re just as good!

  1. Eggs:

Although eggs are often off-limits on low-calorie diets due to their relatively high cholesterol content. Research suggests that eating them regularly may reduce the risk of heart disease by increasing HDL (good cholesterol) levels and lowering LDL (bad cholesterol) levels. What makes them beneficial despite the calories they contain.

  1. Dark chocolate:

You don’t need to avoid all sugary treats when trying to lose weight. Dark chocolate contains polyphenols that act as antioxidants and help lower bad cholesterol levels in the body, all without sacrificing taste! Just keep in mind that anything less than 70% cocoa tends to have a higher concentration of sugar, so moderation is key when adding it to your diet.

  1. Popcorn:

Unsalted popcorn is a great between-meal snack option due to its low calorie content. It is true that some diets may take a dim view of it, as it is generally considered unhealthy. – largely thanks to its association with cinemas where it gets drenched in salt and butter! But homemade versions with minimal seasoning can provide a big fiber boost without having too much of an impact on the daily calorie intake goals set by dieters trying to lose weight in a healthy way without starving all day.

  1. Bananas:

Surprisingly, bananas are one of the most misunderstood foods, with many believing that eating them regularly can lead to weight gain. This misunderstanding has led to it being unfairly banned from many diets, despite its many benefits. Bananas are very versatile and are an excellent source of dietary fiber and several vitamins and minerals, making them a great overall health food.

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Plus, bananas are a naturally low-fat, low-calorie snack that can be used as an ideal energy boost on active days. Ultimately, this amazing fruit should always be in your pantry, no matter what type of diet you follow; not only is it delicious, but it offers several key health benefits that everyone should take advantage of.

  1. Dad :

Many diets incorrectly suggest that potatoes should not be eaten due to their high carbohydrate and calorie content. In fact, potatoes are packed with vitamins and minerals, including C, B6, and iron. They can also help support healthy digestion, as they contain prebiotic fibers that increase the good bacteria in our gut. Potatoes are also a great snack option when eaten in moderation and with little added fat, such as butter or olive oil. This shows that it is not because a product contains carbohydrates that it is bad for your health!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

How much sparkling water should not be exceeded per day?

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Presse Santé

However, it should be consumed in moderation. In fact, despite the many properties of sparkling water, each person’s metabolism and needs are different.

It should be noted that the hydration capacity of carbonated water is the same as that of natural water, so there is no difference in this regard. There is also no difference in thirst-quenching power: the greater thirst-quenching effect many people experience from drinking carbonated water is simply because the bubbles it contains stimulate the taste receptors on the palate, thus giving a greater sensation of freshness in the mouth. the palate. the mouth, which is however temporary.

It is also true that sparkling water does not provide calories, but it cannot be used as a substitute for mineral water. The ideal is to combine the two, because the consumption of sparkling water is not recommended for everyone.

Recommendations for drinking sparkling water

It is not recommended to drink more than two glasses of sparkling water during meals, as long as it is supplemented with plain water. The bubbles can cause dilation of the gastric walls, leading to bloating, aerophagia, and bloating: “it is therefore strongly discouraged for people suffering from such disorders.”

Pay attention to the sodium content, as some types of sparkling water have levels that are not recommended. If a sparkling water contains between 20 and 100 milligrams per liter, people with high blood pressure or edema, including pregnant women, should drink this water in moderation.

Fill a glass with sparkling water
Photo credit: Freepik

Properties of carbonated water

More and more people are enjoying the incredible benefits of sparkling water. Take note, some of them are:

  • It hydrates and the carbon dioxide it contains is then expelled by your own body.
    It contains the same nutrients as natural mineral water: calcium, potassium and magnesium. But sparkling water also contains sodium, as we have explained, so you have to be careful with its consumption.
  • The calories in sparkling water are zero.
  • The gas present in this drink has a satiating effect on our body, making it ideal for controlling hunger in people who are on a diet.
  • Sparkling water facilitates heavy digestions, helping to stimulate the correct secretion of gastric juices.
    Another property of sparkling water is that it sensitizes the taste buds, thus enhancing the flavor of food.
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Does sparkling water make you fat?

Many people believe that sparkling water can cause weight gain, even though it contains no sugar, calories, or flavorings. However, the truth is that carbonated water does not have a direct link to weight gain. This is true as long as you know that your sparkling water does not contain settling agents or flavor enhancers. Carbonated water may contain natural acid, sodium, sweeteners, flavorings, and other additives. These hidden calories and excess sodium can make you fat in the long run. That’s why you need to pay close attention to labels and know what you’re buying like sparkling water.

In conclusion, regardless of its organoleptic characteristics, what one may or may not like, depending on who drinks carbonated water. In other words, carbonated water should never completely replace plain water, which should always be the first choice, especially when more fluids need to be consumed, for example during the summer season, when the risk of dehydration is higher. »

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

here are the 9 scientifically proven booster foods

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Presse Santé

Do you tend to forget things more and more? Your diet is most likely to blame. Eating the same old, unhealthy snacks over and over again can affect a person’s memory. Fortunately, certain foods have been scientifically proven to help improve our brain function in terms of memory and recall. Do you want to know what foods they are? Keep reading this article as we share with you the 9 best foods for memory!

Blueberries:

Studies suggest that blueberries can boost both short-term and long-term memory, due to their high antioxidant content. Eating blueberries can slow age-related memory decline, as well as help improve memory and coordination. The antioxidants found in blueberries are known to improve communication between brain cells, which helps boost cognitive performance. Furthermore, studies have shown that blueberries can protect the hippocampus from damage caused by oxidative stress, which is one of the main causes of age-related mental decline.

Fish :

Regular consumption of fish has been scientifically proven to improve memory and other cognitive functions. This is because fish is an excellent source of omega-3 fatty acids, which are essential for protecting brain cells from damage and promoting healthy nerve cell growth. Omega-3s also reduce inflammation in the brain, making neurons more receptive to new information and memories. Research has also shown that eating more fish increases the production of dopamine, serotonin, and norepinephrine, neurotransmitters important for learning and memory processes.

Walnuts :

Regular consumption of walnuts has been linked to increased alertness and better overall mental functioning due to their high concentration of essential vitamins and minerals such as vitamin E, zinc, magnesium, iron, and selenium. These nutrients act as natural anti-inflammatories while helping to prevent cognitive decline associated with aging. Walnuts have been particularly linked to improving memory function due to their high content of omega 3 fatty acids which play an important role in increasing learning ability.

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Tomatoes:

Tomatoes are high in lycopene, an antioxidant that may help protect the brain against oxidative damage caused by free radicals that, over time, could lead to impaired memory or thinking skills in people. higher if they are not processed properly. fats, are considered one of the best foods to increase your mental focus without compromising your health goals or nutrition plan.

whole grains:

Whole grains such as oats provide valuable B vitamins such as thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and cobalamin (B12). All of these nutrients help optimize cognitive abilities, such as the ability to learn and remember, while providing protection against age-related degenerative diseases, such as dementia or Alzheimer’s disease, by reducing inflammation of the body’s cells, including those found in the brain tissue itself.

Green leafy vegetables:

Leafy green vegetables like spinach contain a lot of iron, an essential mineral responsible for transporting oxygen from the blood to organs, including the brain! Iron helps keep our brain in shape while preventing fatigue during prolonged periods of study or work. So be sure to incorporate leafy greens into your diet if you want to maintain peak cognitive performance! Studies have even suggested that people who consume more iron daily perform better on tests that measure executive functions, such as reasoning skills and working memory, than those who don’t consume enough iron.

Lawyers:

Avocados are full of essential vitamins, minerals, healthy fats, fiber, and antioxidants that work together to promote better physical and mental health. Avocados contain monounsaturated fats, omega 3 and 6 fatty acids, and other compounds that actively support the growth, maintenance, and repair of neurons. Additionally, this fruit contains carotenoids such as lutein and zeaxanthin, which research suggests may preserve cognitive function by protecting our brain from oxidative stress. Finally, avocado aids digestion and absorption, making it easier for us to soak up all the benefits it has to offer!

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Coffee :

Coffee is known for its energizing effects, but did you know that it is linked to better memory? Caffeine has been shown to increase long-term memory capacity and improve alertness during mentally demanding tasks. It works by blocking adenosine receptors in our brain, allowing dopamine receptors to be more active, giving us energy and focus. However, too much coffee throughout the day can lead to overstimulation leading to fatigue due to headaches; so try to stick to the recommended amounts!

Dark chocolate :

Dark chocolate is another food packed with beneficial compounds! Cocoa contains polyphenols called flavanols that have neuroprotective properties that help protect our brain from age-related degenerative conditions while improving blood flow to areas associated with cognition and learning abilities. Dark chocolate also increases serotonin levels, which helps us feel good and stay focused on the task at hand! And the best? You don’t have to eat tons of dark chocolate to get its benefits; 1 to 2 pieces a day are enough!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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