Best Fiber Supplements For Travel:
1) Magnesium Oxide – Magnesium oxide is one of the most popular and effective fiber supplements.
It is very easy to take, it does not cause any side effects, and it helps in improving your energy levels while traveling. You will get the same effect from taking magnesium oxide if you are going out for a long time without rest or sleep. Magnesium oxide is also good for those with heart problems, diabetes, high blood pressure, and arthritis.
2) Lactose Free Milk Powder – Milk powder is another very popular choice among travelers because it contains all the nutrients that you need.
It is a great option when you are traveling abroad and do not have enough money to buy food along the way. A little bit of milk powder gives you everything that you need.
3) Choline Bitartrate – Choline bitartrate is a vitamin B complex supplement.
It improves memory and learning ability, reduces stress, increases mental alertness, and aids in the production of new brain cells. It also prevents muscle cramps and fatigue during exercise.
4) Fish Oil Capsules – Fish oil capsules are very useful for travelers because they contain essential fatty acids that help prevent heart disease and stroke.
The capsules are also good for your joints because they help reduce swelling and pain as well as preventing arthritis. Fish oil is also a great all around supplement that helps improve your mood and energy levels.
5) Glucosamine Sulfate – Glucosamine is a supplement that has been shown to reverse the damage of cartilage in your joints.
For best results, glucosamine should be taken regularly over long periods of time. Most people who take glucosamine report an increase in energy and decrease in pain within three months of regular use.
6) Calcium Citrate – Calcium citrate is a supplement commonly used to prevent osteoporosis.
It also helps build and maintain strong bones and teeth. It is important to include calcium in your diet if you are a traveler because it prevents bone loss that occurs while sitting for long periods of time in a vehicle or plane.
7) Zinc Gluconate – Zinc gluconate is an essential mineral that is good for your immune system, DNA synthesis, and protein synthesis.
It also helps with wound healing and fighting off free radicals. Free radicals can cause cell damage that leads to serious health concerns like cancer, so it is very important to maintain a diet that is rich in minerals.
Best Fiber Supplements For Constipation:
Psyllium Husk – Psyllium husk is a very common treatment for constipation because it absorbs liquid as it moves through your digestive system. As it absorbs liquid, it also acts as a sponge and expands, making your stool bigger and softer. It can be found in several different formulations including capsules, powder, and bulk-form.
Best Fiber Supplements For Travel:
Pepto Bismol – Pepto Bismol is a popular over-the-counter drug used to treat upset stomach, nausea, diarrhea, and indigestion. It comes in easy-to-swallow tablets and can be taken with or without food.
Best All-Purpose Supplements
1) Vitamin B12 – Vitamin B12 is a water-soluble vitamin that helps your body produce DNA and red blood cells.
It also protects your central nervous system and helps with brain function. People who have a diet deficient in B12 are at risk of depression, confusion, weakness, irritability, and memory loss.
2) Vitamin C – Vitamin C is an essential nutrient because it reduces oxidative stress and prevents free radical damage to your body.
It also helps you absorb iron and protects your cells from damage. The best way to get vitamin C is from fresh fruits and vegetables, but a supplement can be very useful for people who don’t eat many servings of fruits and vegetables every day.
3) Vitamin D3 – Vitamin D3 is a fat-soluble vitamin that helps the body absorb calcium and promote bone growth.
It also promotes healthy muscle function, immune system health, and even plays a role in cell division. Vitamin D deficiency can lead to a weakened immune system and deform bones. foods like milk, eggs, and tuna are fortified with vitamin D to prevent deficiency, but many people still don’t get enough from their diet.
4) Fish Oil – Fish oil is a mixture of fatty acid oils found in fish.
It has several health benefits including decreasing risk of heart disease and stroke, and possibly preventing cancer and Alzheimer’s. Fish oil helps your body regulate healthy blood pressure, and it also helps keep your mental health in check by preventing depression.
5) Magnesium – Magnesium is an essential trace mineral that helps your body build protein and produce DNA.
It is required to make new muscles and bones and to keep your heart beating regularly. Magnesium is also an essential part of your cell metabolism, so it keeps your energy levels up.
6) Zinc – Zinc is a trace mineral that helps your body heal cuts and bruises.
It also promotes healthy skin and hair and helps you see in the dark. Zinc deficiency can lead to growth retardation, diarrhea, and a loss of sense of taste or smell. Zinc is found in foods like red meat and shellfish, but vegetarians and vegans may want to take a zinc supplement to make sure they’re getting enough of this trace mineral.
7) Calcium – Calcium is an essential nutrient for building healthy bones and teeth and helping your body regulate blood clotting.
You might know that milk has a lot of calcium, but leafy greens like kale and broccoli are actually even better sources!
8) Protein – Protein is a macronutrient found in many foods like meat and eggs.
It helps you build strong muscles and keeps your body feeling full between meals. It also helps maintain your hair and nails, produces antibodies to fight off infection, and lets your body transport vitamins and oxygen.
9) Iron – Iron is a trace mineral that helps your red blood cells carry oxygen through your body.
Anemia is a common iron deficiency that can lead to excessive tiredness, shortness of breath, rapid heartbeat and more. You can get the iron you need from foods like red meat, dark leafy greens, eggs, and dried fruit.
10) Iodine – Iodine is a trace element your body needs to make the thyroid hormones that control your metabolism. If you don’t have enough iodine, your body can’t regulate your heart rate, temperature, and other important biological functions. Iodine is found in fish, seaweed, eggs, and bread.
In contrast to the other food chemicals, sodium has several functions in food beyond enhancing flavor. Sodium is an essential nutrient that helps transmit nerve signals and blood pressure, transports nutrients into and waste materials out of cells, and keeps fluid balance in check.
Sodium is an essential nutrient in our diet, but most of us consume too much of it. Eating too much sodium can lead to high blood pressure, which is a leading cause of stroke and heart disease. The Dietary Guidelines for Americans recommends adults limit their sodium intake to 2,300 mg per day.1 You are probably eating more than you think.
Cut Down on Salt
You may be able to reduce your intake of sodium by reading the nutrition facts on food labels. Sodium is also listed as “salt” on labels. Here are some tips to keep in mind:
Choose unsalted nuts and seeds instead of salted versions.
Avoid processed, pre-flavored or -seasoned mixes. These often have a lot of salt.
Don’t add extra salt to foods while cooking or eating. Try cutting back a little at a time to taste.
Avoid using canned vegetables, which tend to be high in sodium. Try frozen or fresh instead.
Choose “no salt added” products when available.
Choose fresh or frozen vegetables instead of canned.
Choose low-sodium broth over regular.
Choose “light” or “lite” versions of foods like cheese, bread, and salad dressing.
Limit fast food. It’s often high in salt.
Limit dairy products like cheese, milk, and yogurt because they can be high in sodium.
When eating out, ask for the chef to prepare your meal without added salt.
Here are some tips to keep in mind when reading food labels:
The Nutrition Facts label will tell you how much sodium is in one serving of the food. The % Daily Value (DV) for sodium is 2300 mg. This means that if you eat 2,400 mg of sodium or more, you have exceeded the daily value.
The ingredients are listed in order by weight from most to least. For example, if salt is listed early in the list, then it has more salt per serving.
Nutrition Facts labels use the term sodium rather than salt since some foods like bread and milk have sodium in them, not salt. If a food has a small amount of sodium, then it will list sodium rather than salt on the label.
Try to limit foods with more than 230 mg of sodium per serving. Stay under 1500 mg if you are age 51 or older or if you are African American. This does not apply to babies.
Their bodies need extra sodium for growth.
The Nutrition Facts label lists the Daily Value (DV) for sodium in a daily 2,000-calorie diet as 2300 mg. This is how much sodium you can eat in one day without going over the recommended limit. The % Daily Value (DV) listed on the label is based on a 2,000-calorie diet.
If your diet contains more or less calories, the % DV will be different.
Food labels are required to list the amount of potassium, magnesium, and calcium contained in a serving of that food. These nutrients work together with sodium. For most people, eating a diet that includes foods with sufficient amounts of potassium, magnesium, and calcium while limiting sodium can help prevent high blood pressure.
Foods with a lot of potassium are fruits and vegetables like bananas, oranges, and spinach.
Foods with a lot of magnesium are whole grains like wheat bread and breakfast cereals.
Foods with a lot of calcium are low-fat dairy products like milk and yogurt.
The % Daily Value (DV) for potassium, magnesium, and calcium is 400 mg, 420 mg, and 1000 mg, respectively. If a food has a lot of potassium, magnesium, and calcium, then the % DV will be higher.
The Nutrition Facts label does not list the potassium, magnesium, and calcium content unless it is greater than 75% of the % DV.
These are some examples of foods with more potassium, magnesium, and calcium than sodium:
Food with More Potassium than Sodium: 1 cup of orange juice (530 mg potassium) vs. 1 small order of fast food French fries (230 mg sodium).
Food with More Magnesium than Sodium: 1 cup of cooked spinach (90 mg magnesium) vs. 1 order of fast food fries (230 mg sodium).
Food with More Calcium than Sodium: 1 cup of milk (302 mg calcium) vs. 1 cup of fast food chili with cheese (200 mg sodium).
These are some examples of foods with more sodium than potassium, magnesium, or calcium:
Food with More Sodium than Potassium: 1 oz. of cheddar cheese (400 mg sodium) vs. 1 cup of sweet corn (101 mg potassium).
Food with More Sodium than Magnesium: 1 cup of canned peaches in juice (260 mg sodium) vs. 1 medium baked potato (88 mg magnesium).
Food with More Sodium than Calcium: 1 cup of canned tomato soup (500 mg sodium) vs. 1 cup of fat-free milk (302 mg calcium).
Sodium Warning Labels
The U.S. Food and Drug Administration (FDA) has started requiring food manufacturers to limit the amount of sodium in many foods, especially in processed foods like pizza, pasta sauce, and snack foods.
Manufacturers can put a “Reduced Salt” label on the front of food packages that meet the FDA requirements.
These labels apply only to the foods listed on the label. You still need to read the Nutrition Facts label to get the sodium content for all the foods you buy.
Foods Required to Have a “Reduced Salt” Label:
Pizza (canned, frozen, and fresh)
Snack foods (except those that only contain nuts and seeds)
When reading the Nutrition Facts label on the back of food packages, look for the words “sodium” or “salt.” The amount of sodium in grams is listed in the % Daily Value along with “Sodium” in the Nutrition Facts.
Other foods like canned foods, meat, fish, poultry, and eggs do not need to have a “Reduced Salt” label even if they meet the minimum requirements.
FDA has written new guidelines that will take affect in 2015 for all food manufacturers.
The guidelines give manufacturers more flexibility in meeting minimum requirements based on how a food is categorized. For example, the guidelines will allow pizza manufacturers to meet a lower sodium standard if the pizza is cut into pieces rather than served as triangular slices.
The guidelines also provide more specific target levels for certain food categories. The targets range from a high of 720 milligrams of sodium per serving for bread and prepared cereal products to a low of 640 milligrams for pasta sauces.
The final guidelines include several “lower sodium food categories” that must have an average sodium level of no more than 400 milligrams per serving by the year 2017. These categories include:
Bread and prepared cereal products
Canned vegetables (except for canned peas and beans)
Pizza (except frozen pizza)
Additionally, the guidelines recommend that other food categories have an average sodium level of no more than 500 milligrams per serving by the year 2020. These categories include:
Canned beans and peas
Cheese food and spreads
Snack foods (except those that only contain nuts and seeds)
The guidelines make no recommendations or target levels for any other foods.
To learn more about the FDA sodium guidelines, look at the Federal Register announcement.
Grocery Shopping Without Getting Lost: Reading Food Labels
Now that you have an idea of how much sodium is in different foods, you can start reading labels. Most Nutrition Facts labels include a “% Daily Value” section that lists the amount of sodium in one serving and gives a daily percentage. This is a good place to start when looking at the label.
Salt is only a small part of the total sodium we eat. Most of the sodium we eat is naturally occurring in foods like milk, cheese, and other foods. Over 75% of the sodium we eat every day is hidden inside common grocery store items like bread, cold cuts, pizza, canned vegetables, frozen dinners, soups, and even meats.
We don’t add sodium to these foods. Nature did it for us.
The daily value for sodium is 2300 mg. This means you should try to eat no more than this in a day.
If the food has 10% of this (230 mg), this means it only gives 1/2 of your daily sodium allowance and you can double the serving to give you your full daily sodium allowance. Some foods have 20% or more of the daily value. These foods give 1/4 of your daily sodium allowance in one serving.
If you eat more, you are eating too much salt!
The % Daily Value does not tell you how much to eat. It only tells you if the food has 10%, 20% or even 30% or more of the daily value for sodium.
Some nutritionists think that 2300 mg is too much sodium. They think that 2000 mg would be safer. This is the reason some nutrition labels only give a daily value of 2000 mg instead of 2300.
On some food labels, you may see a “% daily value” for something called “SODIUM/SALT.” The “% daily value” for SODIUM is 2,300 mg and the “% daily value” for SALT is 2,300 mg. This means that the sodium and salt are equal.
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