POWER UP YOUR WELL­NESS PLAN

Try these greens, pro­teins, and other sup­ple­ments to en­hance long-term ben­e­fits that help ad­dress or pre­vent many health is­sues

Amazing Wellness - - CONTENTS - By Steven Stiefel

Try these greens, pro­teins, and other sup­ple­ments to en­hance long-term ben­e­fits that help ad­dress or pre­vent many health is­sues.

When you want to max­i­mize your health, you know that one of the first things you should do is eat a broad spec­trum, em­pha­siz­ing veg­eta­bles, fruits, and other foods high in fiber. This is true whether you’re healthy or you suf­fer from a mal­ady such as heart dis­ease, di­a­betes, any form of can­cer, or other ill­ness. And if you have one of these con­di­tions, then you should also seek more pre­scrip­tive di­etary ad­vice from a cer­ti­fied nu­tri­tion­ist or med­i­cal doc­tor to learn which nu­tri­ents are par­tic­u­larly ben­e­fi­cial for your con­di­tion or di­ag­no­sis.

In ad­di­tion to fol­low­ing a healthy diet, you should in­clude fre­quent ex­er­cise as you are able and em­pha­size sup­ple­men­ta­tion of nu­tri­ents that will par­tic­u­larly ben­e­fit you be­cause of your life­style, di­ag­no­sis, or fam­ily his­tory— the last is one of the most ac­cu­rate pre­dic­tors of fu­ture health re­gard­less of your cur­rent sta­tus.

With that in mind, here’s our list of 10 sup­ple­ments that will help you stay healthy or ad­dress a con­di­tion you may al­ready suf­fer from. In ad­di­tion, many of these sup­ple­ments also sup­port en­hanced ac­tiv­ity for a more ro­bust life­style.

VI­TA­MIN C

This wa­ter-sol­u­ble vi­ta­min, also known as ascor­bic acid, must be con­sumed fre­quently, be­cause the body is in­ca­pable of man­u­fac­tur­ing or stor­ing it. While vi­ta­min C is plen­ti­ful in many fruits and veg­eta­bles (e.g., citrus, broc­coli, red and yel­low pep­pers), many peo­ple do not con­sume enough of this vi­tal nu­tri­ent ev­ery day. Health and nu­tri­tion ben­e­fits: Vi­ta­min C boosts im­mu­nity, help­ing to stave off small in­fec­tions such as colds and flus. Re­search demon­strates that it also helps pre­vent many forms of can­cer. This nu­tri­ent neu­tral­izes free rad­i­cals, harm­ful chem­i­cals gen­er­ated by stres­sors that cause cel­lu­lar dam­age.

Ac­tiv­ity and per­for­mance ben­e­fits: Re­search shows that sup­ple­ment­ing with vi­ta­min C sup­ports en­ergy and ac­tiv­ity for both seden­tary peo­ple and those who ex­er­cise reg­u­larly.

VI­TA­MIN D

This fat-sol­u­ble vi­ta­min can be made by the body in the pres­ence of sun­shine and stored for fu­ture use. How­ever, lev­els of vi­ta­min D decrease in the win­ter, when peo­ple have less ex­po­sure to sunlight. Health and nu­tri­tion ben­e­fits: Vi­ta­min D, par­tic­u­larly the chole­cal­cif­erol (D3) form, is cru­cial for the pro­duc­tion of hor­mones nec­es­sary for gen­eral health and sex­ual func­tion. It’s also a pow­er­ful an­tiox­i­dant that de­stroys harm­ful free rad­i­cals, and re­search shows that vi­ta­min D sup­ple­men­ta­tion helps re­duce the risk of colon, breast, and other types of can­cer. Ac­tiv­ity and per­for­mance ben­e­fits: Vi­ta­min D3 sup­ple­men­ta­tion im­proves the lean­ness of mus­cle tis­sue (yes, even mus­cles con­tain fat), and it may help in­crease strength.

PRO­BI­OTICS

These are the tiny healthy “bugs” that live in your gas­troin­testi­nal (GI) sys­tem. These healthy bac­te­ria are nec­es­sary for fight­ing infection, and sup­port­ing di­ges­tion. Health and nu­tri­tion ben­e­fits: Pro­bi­otics act as mini food­pro­ces­sors, break­ing down the foods you con­sume so that your body is bet­ter able to absorb the nu­tri­ents it needs to sup­port growth and re­pair while fight­ing harm­ful stres­sors. Sup­ple­ment­ing with pro­bi­otics helps those who have chal­lenges di­gest­ing spe­cific foods. There are many dif­fer­ent strains of pro­bi­otics, and you should look for a prod­uct that sup­ports di­ges­tion of foods you have trou­ble with (e.g., Lac­to­bacil­lus helps you bet­ter absorb and process dairy pro­tein). You can also seek out a broad-spec­trum pro­bi­otic prod­uct that con­tains many dif­fer­ent strains of pro­bi­otics for gen­eral pro­duc­tion of mi­croflora. Ac­tiv­ity and per­for­mance

ben­e­fits: While ac­tiv­ity is healthy, it can of­ten im­pact di­ges­tion (and vice versa). Sup­ple­ment­ing with pro­bi­otics also sup­ports im­mune func­tion, im­por­tant for those with health is­sues and those who want to suc­cess­fully in­crease ac­tiv­ity or im­prove per­for­mance.

PRE­BI­OTICS

Es­sen­tially, pre­bi­otics are the forms of fiber that en­cour­age the growth of healthy pro­bi­otics in your GI sys­tem. Health and nu­tri­tion ben­e­fits: Pre­bi­otics en­cour­age your body to pro­duce more pro­bi­otics—this fiber is the “food” that feeds your mi­croflora. In ad­di­tion, tak­ing in more fiber pro­motes health by mit­i­gat­ing in­sulin re­lease, and it sup­ports body fat re­duc­tion and de­creases ap­petite. You can sup­ple­ment with a pre­bi­otic prod­uct and/ or boost your con­sump­tion of pre­bi­otic foods such as veg­eta­bles, fruits, and beans and legumes.

Ac­tiv­ity and per­for­mance ben­e­fits: Pre­bi­otics pri­mar­ily pro­vide long-term ben­e­fits for those en­gag­ing in stren­u­ous ac­tiv­ity by pro­mot­ing the pro­duc­tion of pro­bi­otics.

COL­LA­GEN

Col­la­gen is a pep­tide (a short chain of amino acids), and it is the most abun­dant pro­tein in the hu­man body. While we used to con­sume plenty of col­la­gen in our di­ets (mostly from less de­sir­able parts of an­i­mals), we now con­sume far less. This makes sup­ple­men­ta­tion of col­la­gen more im­por­tant for health and main­te­nance as we age. Health and nu­tri­tion ben­e­fits: Col­la­gen sup­ports mo­bil­ity and joint health, cru­cial for all seek­ing an ideal qual­ity of life. Many peo­ple also sup­ple­ment with col­la­gen for its ben­e­fits in sup­port­ing healthy skin, hair, and nails. Get­ting plenty of col­la­gen also sup­ports the re­pair and main­te­nance of con­nec­tive tis­sue such as ten­dons and lig­a­ments. Ac­tiv­ity and per­for­mance ben­e­fits: Those who ex­er­cise reg­u­larly—or those who suf­fer

from joint pain due to torn lig­a­ments or ten­dons—may ben­e­fit from col­la­gen sup­ple­men­ta­tion. This helps pro­vide the raw ma­te­ri­als nec­es­sary for re­pair and main­te­nance

be­fore or af­ter in­jury.

COQ10

Coen­zyme Q10 (CoQ10) is an an­tiox­i­dant also known as ubiquinone be­cause it is preva­lent through­out the hu­man body. While it’s found in many foods, most peo­ple do not con­sume an ad­e­quate amount of CoQ10. Ubiquinol is a spe­cific form of CoQ10 that is eas­ier to absorb. Health and nu­tri­tion ben­e­fits: Lev­els of CoQ10 lessen as you age, and they are of­ten low in peo­ple with med­i­cal con­di­tions such as heart dis­ease and Parkin­son’s, mak­ing it a good idea to sup­ple­ment. CoQ10 helps de­stroy free rad­i­cals gen­er­ated by dis­ease and other stres­sors, sup­port­ing health as we age. Ac­tiv­ity and per­for­mance

ben­e­fits: Found pri­mar­ily in the mi­to­chon­dria within your cells, CoQ10 helps your body gen­er­ate more adeno­sine triphos­phate (ATP), the en­ergy that fu­els short-term in­tense ac­tiv­ity. This is par­tic­u­larly ben­e­fi­cial for those who per­form

vig­or­ous ex­er­cise.

SPIR­ULINA

This form of mi­croal­gae has been con­sumed for cen­turies for its nu­tri­tional and health ben­e­fits. While it looks like a plant, it’s re­ally a bac­te­ria, even though it has pho­to­syn­the­sis ca­pa­bil­ity. Health and nu­tri­tion ben­e­fits: Nu­tri­ent-dense in min­er­als and many B vi­ta­mins, spir­ulina pro­vides ben­e­fits for those with di­a­betes, heart dis­ease, and even ALS. Its amino acid con­tent (more than 60 per­cent by dry weight) makes it a good source of pro­tein as well. It’s also used for weight con­trol and to sup­port im­mu­nity as an an­tiox­i­dant. Ac­tiv­ity and per­for­mance

ben­e­fits: As with many other sup­ple­ments on our list, spir­ulina helps ath­letes and those en­gag­ing in higher lev­els of ac­tiv­ity re­cover more quickly for bet­ter per­for­mance or im­proved health through reg­u­lar ac­tiv­ity.

CA­SEIN PRO­TEIN

This frac­tion of milk pro­tein is di­gested much more slowly than other types of sup­ple­men­tal pro­teins be­cause it is a much larger mol­e­cule that “clumps.” Think of ca­sein as a large chunk of ice as com­pared to lit­tle chips—an anal­ogy that helps you un­der­stand why ca­sein takes longer to digest. Health and nu­tri­tion ben­e­fits: Ca­sein pro­vides a slow steady flow of amino acids that min­i­mizes the spik­ing of in­sulin, im­por­tant for di­a­bet­ics or those seek­ing to re­duce stored body fat. It also helps pre­vent the catabolism of lean tis­sue when you’re try­ing to main­tain mus­cle. In ad­di­tion, it pro­vides sati­ety for those try­ing to lose weight and/or con­trol Type II di­a­betes. Ac­tiv­ity and per­for­mance

ben­e­fits: Ath­letes and those try­ing to re­cover from ac­tiv­ity should con­sider sup­ple­ment­ing with ca­sein shortly be­fore bed­time to spur faster re­cov­ery and en­cour­age mus­cle pro­tec­tion

and growth.

PEA PRO­TEIN

This source of pro­tein is both green and vegan. It’s a great choice for those who choose to avoid milk pro­tein based on life­style choice or al­lergy. Pea pro­tein is one of the best vegan sources of pro­tein be­cause it has a broader spec­trum of amino acids than many other plant-based pro­teins. Health and nu­tri­tion ben­e­fits: A nu­tri­tion pro­gram high in pro­tein is ben­e­fi­cial for those with wast­ing con­di­tions or obe­sity. In other words, con­sum­ing plenty of pro­tein helps sup­port an ideal weight. Amino acids from pea pro­tein

are read­ily ab­sorbed to sup­port lean tis­sue (mus­cles, es­sen­tially), which break down when you con­sume too few calo­ries with an in­ad­e­quate sup­ply of pro­tein. Ac­tiv­ity and per­for­mance

ben­e­fits: Pea pro­tein is also an ex­cel­lent choice for ath­letes or those seek­ing to in­clude more ac­tiv­ity in their daily lives. It sup­ports re­cov­ery and ac­cre­tion of lean mass.

WHEY PRO­TEIN

Whey pro­tein is the fast-di­gest­ing frac­tion of milk pro­tein. In fact, it’s one of the fastest di­gest­ing pro­teins be­cause the mol­e­cules are small. To speed ab­sorp­tion, re­duce con­sump­tion of fats and fiber — which slow di­ges­tion — be­fore con­sum­ing whey pro­tein. Health and nu­tri­tion ben­e­fits: Whey pro­vides the pro­tein your body needs to sup­port lean mus­cle tis­sue, and it also sup­ports im­mune func­tion, help­ing you fight off short- and long-term health prob­lems. Whey pro­tein can be con­sumed more than once a day to sup­port healthy weight man­age­ment and im­mune func­tion. Ac­tiv­ity and per­for­mance

ben­e­fits: Those who per­form ac­tiv­ity should con­sume whey pro­tein af­ter ex­er­cise to has­ten re­cov­ery and boost mus­cle re­pair.

OUR PICK ☛ NORDIC NATURALS Vi­ta­min

D3 gives 5,000 IU in ex­tra-vir­gin olive oil per serv­ing.

OUR PICK ☛ ARTHUR AN­DREW Med­i­cal Flo­raphage pre­bi­otic

sup­ports the pro­lif­er­a­tion of ben­e­fi­cial mi­croflora with 1 bil­lion IU per serv­ing.

OUR PICK ☛ IR­WIN NATURALS Vita-C Plus Ur­gent Res­cue

of­fers 1,000 mg of vi­ta­min C per serv­ing.

OUR PICK ☛ BIO-KULT Pro­bi­otic Multi-Strain for­mula

is a 14-strain pro­bi­otic with a min­i­mum 2 bil­lion mi­cro-or­gan­isms per cap­sule.

OUR PICK ☛ NUTREX Hawai­ian Spir­ulina

con­tains 94 trace min­er­als and el­e­ments in each tea­spoon serv­ing.

OUR PICK ☛ DOC­TOR’S BEST High Ab­sorp­tion CoQ10

con­tains 100 mg of CoQ10 per serv­ing.

OUR PICK ☛ GAR­DEN OF LIFE Sport Grass Fed

Whey con­tains 22 g of grass-fed whey pro­tein per scoop.

OUR PICK ☛ NEOCELL Col­la­gen Type 2 Joint

Com­plex of­fers 2,400 mg of col­la­gen per four-cap­sule serv­ing.

OUR PICK ☛ AS­CENT PRO­TEIN As­cent Mi­cel­lar

Ca­sein has 25 g of ca­sein pro­tein per scoop.

OUR PICK ☛ PLNT Pea Pro­tein nat­u­ral pro­tein pow­der of­fers 25 g of pea pro­tein per serv­ing.

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