Blood Sugar

Digestion

Fatigue

Cold & Flu

Mind & Mood

Cognition

Sleep 

Immune Support

Weight Management

Children's Health

Energy

Allergies

The simplest way to find the right vitamins for your health needs.

The Vitamin Search Engine

Vitamins for Bone Health

Bone Health

Autoimmune

Vitamins for Blood Sugar

Circulation

Cholesterol

Blood Pressure

Vitamins For Digestion

Ear, Nose & Throat

Eyesight

Vitamins for Cold & Flu

Fertility - Men's 

Joints

Vitamins For Women's Fertility

Fertility Women

Liver function

Hormones

Hair, Skin & Nails

Heart Health

Kidneys & Bladder 

Vitamins For Menopause

Menopause

Oral Health

Neurological

Respiratory & Lung

Sexual Health

Stress & Adrenals

Thyroid function

Vitamins For Anti-aging

Anti-aging

Baby Health

Vitamins For Detoxification

Detoxification

General Health

Men's Health

Vitamins For Sleep

Pregnancy

Vitamins For Teen Health

Sports & Fitness

Women's Health

Vitamins for Weight Management

Beauty

Vegan

Inflammation

Vitamins for Allergies

Gluten-Free

Experts - Phrase 1

Experts - Phrase 2

Experts - Phrase 3

Consultations - Disable Scheduling Offset

Life Goals

Health Conditions

Other

Dietary

Ingredients

Form

Allergens

No Gluten

No Shellfish

No Eggs

No Fish

No Peanuts

No Soy

No Dairy

No Nuts

No Celery

No Mustard

No Sesame seeds

No Sulphites

No Lupin

Additives

Under £5

Under £10

Under £20

Under £30

Under £50

Under £100

Price

Retailers

Amazon

JetFuel

BetterYou

Complete Me Life

iHerb

Solgar

Boots

Holland & Barrett

Optibac

Vitabiotics

Nutri Advanced

BioCare

Cytoplan

Thorne

Higher Nature

HealthAid

Brands

Biocare

Bluebonnet Nutrition

BritVits

Bulk

Buxtrade

California Gold Nutrition

Country Life

Doctor's Best

ECO-VITS

Garden of Life

Health Plus

Healthspan

Healthy Mood

Jarrow Formulas

Lamberts

LBBL

Nature's Bounty

Nature's Plus

Nature's Way

Natures Aid

Nordic Naturals

Now Foods

NUTRICS

Nutrivity

Optimum Nutrition

Peak Supps

Quest

SimplySupplements

SOLARAY

Source Naturals

The Vitamin

Thorne Research

UKHealthHouse

Viridian

Vita pharma

Vita World

Vytox

Interests

Expertises

Articles Types

Articles Categories

Wild Nutrition

About

Contact

Terms & Conditions

<h4>Tips for treating sunburn naturally</h4> Sunburn is cause by excessive exposure to ultraviolet (UV) rays from the sun. Each of us can be burnt by over-exposure to harmful UVA and UVB rays. The extent of the burn depends on individual skin health and skin colour, geographical location, the time of day and the atmospheric conditions. UVB rays attack the outer skin layers, UVA attacks the underlying layers. This article will help you to care for sunburn using natural products. <h5>What happens when you get sunburn?</h5> Most sunburns are first-degree burns, and the skin becomes warm, red and tender. Depending on the individual’s skin type and the severity of the burn, the burn may become a suntan or thin layers of skin may peel off. More serious sunburn is second-degree, with extreme reddening, swelling, pain and blisters. This happens when the burn has gone deeper that the surface layer of the skin, causing damage and loss of cellular fluid. The skin here may break open, increasing the risk of infection. In the most severe cases of sunburn, the burn may be accompanied by fever, chills, nausea and/or delirium. This can be dangerous and medical advice should be sought urgently. Sunburn is frequently accompanied by dehydration. Sunburn symptoms often appears hours following exposure and usually peak between 2-3 days after exposure. Frequent bouts of sunburn can increase the risk of skin cancer in later years. <h5>Tips for managing sunburn naturally</h5> <ul> <li>Aloe Vera gel is very effective for a burn by relieving pain and swelling. It promotes healing, helps to moisturise the skin and relieves dryness. Apply a thin layer of aloe vera gel (taken from the inner leaf) to the affected area, reapplying every hour until the pain has subsided. Ensure the product you purchase does not contain mineral oil, paraffin waxes, alcohol or colouring which can irritate the skin.</li> <li>Drink water to rehydrate and help the body repair and recover. Aim to drink at least 1.5L every day, more on hot days. You can add herbs, vegetables and fruits to your water for added flavour.</li> <li>A herbal bath containing chamomile oil or lavender oil can help to relieve the stinging and pain of sunburn. Add 6 drops of oil of a lukewarm bath and soak in the bath for 30 minutes.</li> <li>Cool-water compress can provide immediate relief for sunburn pain. Apply as often as needed, ensuring the compress is cool not cold.</li> <li>High protein foods help your tissues to repair and rebuild following a burn as they provide collagen that forms the building blocks of skin cells. Include lean meat, eggs, dairy, fish as well as vegetable proteins found in beans, legumes, wholegrains, nuts and seeds. Aim to eat 1.0g protein/kg body weight per day.</li> <li>Vegetables and fruits provide vitamins and minerals that enable your body to reduce inflammation, healing and repairing tissues. Include a wide range of colourful vegetables and fruit in your daily diet. Aim to consume 3-5 portions of vegetables and 2-3 portions of fruit per day.</li> <li>Avoid the sun completely until the burn has healed.</li></ul> In summary, sunburn can be a painful experience that can ruin a holiday and potentially be dangerous to health. If you do inadvertently get sunburn, adopting the above tips will provide natural sunburn care and help you to recover well. Please consult your GP/health professional if you feel unwell as a result of overexposure to the sun. ReferencesBalch, P.A. (2010) Sunburn. In: Prescription for Nutritional Healing, 5th ed. New York: Penguin Group, pp.742–744.

Looking for natural sunburn care? These nutrition and lifestyle tips can ease your discomfort. 

<h4>Tips for treating sunburn naturally</h4> Sunburn is cause by excessive exposure to ultraviolet (UV) rays from the sun. Each of us can be burnt by over-exposure to harmful <a href="/directory/ingredients/grape" target="_blank">UVA</a> and UVB rays. The extent of the burn depends on individual skin health and skin colour, geographical location, the time of day and the atmospheric conditions. UVB rays attack the outer skin layers, UVA attacks the underlying layers. This article will help you to care for sunburn using natural products. <h5>What happens when you get sunburn?</h5> Most sunburns are first-degree burns, and the skin becomes warm, red and tender. Depending on the individual’s skin type and the severity of the burn, the burn may become a suntan or thin layers of skin may peel off. More serious sunburn is second-degree, with extreme reddening, swelling, pain and blisters. This happens when the burn has gone deeper that the surface layer of the skin, causing damage and loss of cellular fluid. The skin here may break open, increasing the risk of infection. In the most severe cases of sunburn, the burn may be accompanied by fever, chills, nausea and/or delirium. This can be dangerous and medical advice should be sought urgently. Sunburn is frequently accompanied by dehydration. Sunburn symptoms often appears hours following exposure and usually peak between 2-3 days after exposure. Frequent bouts of sunburn can increase the risk of skin cancer in later years. <h5>Tips for managing sunburn naturally</h5> <ul> <li><a href="/directory/ingredients/aloe" target="_blank">Aloe Vera gel</a> is very effective for a burn by relieving pain and swelling. It promotes healing, helps to moisturise the skin and relieves dryness. Apply a thin layer of aloe vera gel (taken from the inner leaf) to the affected area, reapplying every hour until the pain has subsided. Ensure the product you purchase does not contain mineral oil, paraffin waxes, alcohol or colouring which can irritate the skin.</li> <li>Drink water to rehydrate and help the body repair and recover. Aim to drink at least 1.5L every day, more on hot days. You can add herbs, vegetables and fruits to your water for added flavour.</li> <li>A herbal bath containing <a href="/directory/ingredients/german-chamomile" target="_blank">chamomile</a> oil or <a href="/directory/ingredients/lavender" target="_blank">lavender</a> oil can help to relieve the stinging and pain of sunburn. Add 6 drops of oil of a lukewarm bath and soak in the bath for 30 minutes.</li> <li>Cool-water compress can provide immediate relief for sunburn pain. Apply as often as needed, ensuring the compress is cool not cold.</li> <li>High protein foods help your tissues to repair and rebuild following a burn as they provide collagen that forms the building blocks of skin cells. Include lean meat, eggs, dairy, fish as well as vegetable proteins found in beans, legumes, wholegrains, nuts and seeds. Aim to eat 1.0g protein/kg body weight per day.</li> <li>Vegetables and fruits provide vitamins and minerals that enable your body to reduce inflammation, healing and repairing tissues. Include a wide range of colourful vegetables and fruit in your daily diet. Aim to consume 3-5 portions of vegetables and 2-3 portions of fruit per day.</li> <li>Avoid the sun completely until the burn has healed.</li></ul> In summary, sunburn can be a painful experience that can ruin a holiday and potentially be dangerous to health. If you do inadvertently get sunburn, adopting the above tips will provide natural sunburn care and help you to recover well. Please consult your GP/health professional if you feel unwell as a result of overexposure to the sun. ReferencesBalch, P.A. (2010) Sunburn. In: Prescription for Nutritional Healing, 5th ed. New York: Penguin Group, pp.742–744.

How To Care For Sunburn Naturally

<h4>Find out which nutrients keep your skin healthy and glowing. </h4> There are several key vitamins and minerals that play a vital role in keeping the skin healthy. These include vitamins A, C, D, E and zinc and omega-3 fatty acids. Many vitamins and minerals work synergistically with one another, so it’s always a good idea to consume a wide variety of different foods to ensure you aren’t missing out on a particular nutrient, whilst also being mindful to include the foods listed below to keep your skin healthy. <h5>6 Nutrients for glowing skin</h5>Vitamin CVitamin C is a water soluble vitamin that is involved in the production of collagen. This is an important protein which maintains the skin’s structure and strength. Vitamin C is also an antioxidant that helps to protect the skin from sun damage. Those aged between 11-14 require 35mg per day, and those aged 15 and over require 40mg per day. Food sources include kiwi, bell peppers, strawberries, tomatoes, citrus foods, broccoli and parsley. Vitamin C is damaged by high heat so consume these foods in both raw and gently cooked forms. Vitamin AVitamin A is a fat soluble vitamin involved in cell proliferation, immunity and wound healing. In the skin, vitamin A stimulates the activity of specialist cells called keratinocytes, fibroblasts, melanocytes and Langerhans cells. These cells have important functions such as skin repair, maintaining skin structure, skin pigmentation and immune function within the skin. Therefore consuming foods rich in vitamin A can help to maintain a healthy skin barrier. Males aged 15 years and onwards require 700µg/d per day. Females aged 15 and onwards require 600µg/d per day. Foods such as carrots, butternut squash, sweet potatoes, bell peppers and spinach contain beta-carotene which the body converts into vitamin A. Direct sources of vitamin A include cheese, eggs and oily fish. Unless deficient, vitamin A supplementation should be avoided as excessive amounts of vitamin A may negatively affect the immune system. Vitamin EVitamin E is a fat-soluble antioxidant which helps to protect the fatty membranes of skin cells from free radical damage caused by sun exposure, smoking, alcohol, chronic stress, inflammation and pollution. Therefore vitamin E can help to support skin cell function and structure. Men require 4mg per day and women require 3mg per day of vitamin E. Good food sources of vitamin E include sunflower seeds, almonds, avocados, butternut squash, red pepper, olive oil, kiwi fruit, mango, wheat germ oil, asparagus, sunflower, safflower, and soybean oil. Vitamin DThe body creates vitamin D from cholesterol in the skin following sun exposure. Vitamin D is now considered to be a hormone due its wide-ranging functions across the body. It plays an important role in supporting bone health, however it’s also required for the proper functioning of the immune system and can help to manage inflammation. In the skin, vitamin D helps to maintain skin barrier function, supports wound healing and is important for the normal development and maturation of skin cells. Vitamin D is produced in the skin following sun exposure between April and October, therefore a 10mcg supplement is advised during the winter months to make up for the lack of sun exposure, particularly in the Northern hemisphere. However you will need a larger dose if you are severely deficient therefore it’s important to have your levels tested. Food sources include oily fish, eggs, sun-enriched mushrooms and some fortified foods such as vegetable spreads and plant-based milk alternatives. ZincZinc is important for wound healing, immune function, cell growth and division. Poor zinc intake may delay wound healing and skin repair, particularly in the case of inflammatory skin conditions such as psoriasis, acne and eczema. Males and females aged between 11 and 14 require 9mg per day. Females aged over 15 require 7mg per day. Males aged over 15 require 9.5mg per day. Oysters, beef, chicken, tofu, pork, pumpkin seeds, lentils, yoghurt, oatmeal and shiitake mushrooms are foods rich in zinc. Omega-3 fatsOmega-3 fatty acids cannot be made by the body and must be consumed through the diet. Due to their anti-inflammatory properties, omega-3 fatty acids can help to protect skin cells from damage and inflammation. Due to their polyunsaturated structure, they also help to keep cells flexible to allow the entry of nutrients and other important compounds. Food sources include oily fish such as salmon, mackerel, anchovies, herring and trout, hemp seeds, hemp oil, chia seeds and walnuts. Do not consume more than two portions of oily fish per week if you are looking to become pregnant in future, as the heavy metals found in oily fish can build up in the body and potentially harm a developing baby. The food you eat can have a big impact on the quality and condition of your skin. Key nutrients required for healthy, glowing skin include vitamins C, A, E, D and zinc and omega-3 fatty acids.

Six best nutrients for glowing skin to boost your radiance from the inside out. 

<h4>Find out which nutrients keep your skin healthy and glowing. </h4> There are several key vitamins and minerals that play a vital role in keeping the skin healthy. These include vitamins A, C, D, E and <a href="/directory/ingredients/zinc" target="_blank">zinc</a> and <a href="/directory/ingredients/fish-oil" target="_blank">omega-3 fatty acids</a>. Many vitamins and minerals work synergistically with one another, so it’s always a good idea to consume a wide variety of different foods to ensure you aren’t missing out on a particular nutrient, whilst also being mindful to include the foods listed below to keep your skin healthy. <h5>6 Nutrients for glowing skin</h5><a href="/directory/ingredients/vitamin-c" target="_blank">Vitamin C</a>Vitamin C is a water soluble vitamin that is involved in the production of collagen. This is an important protein which maintains the skin’s structure and strength. Vitamin C is also an <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> that helps to protect the skin from sun damage. Those aged between 11-14 require 35mg per day, and those aged 15 and over require 40mg per day. Food sources include <a href="/directory/ingredients/kiwi" target="_blank">kiwi</a>, bell peppers, <a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>, tomatoes, <a href="/directory/ingredients/lemon" target="_blank">citrus</a> foods, <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a> and <a href="/directory/ingredients/parsley" target="_blank">parsley</a>. Vitamin C is damaged by high heat so consume these foods in both raw and gently cooked forms. <a href="/directory/ingredients/vitamin-a" target="_blank">Vitamin A</a>Vitamin A is a fat soluble vitamin involved in cell proliferation, immunity and wound healing. In the skin, vitamin A stimulates the activity of specialist cells called keratinocytes, fibroblasts, melanocytes and Langerhans cells. These cells have important functions such as skin repair, maintaining skin structure, skin pigmentation and immune function within the skin. Therefore consuming foods rich in vitamin A can help to maintain a healthy skin barrier. Males aged 15 years and onwards require 700µg/d per day. Females aged 15 and onwards require 600µg/d per day. Foods such as carrots, <a href="/directory/ingredients/butternut" target="_blank">butternut</a> squash, sweet potatoes, bell peppers and <a href="/directory/ingredients/spinach" target="_blank">spinach</a> contain <a href="/directory/ingredients/beta-carotene" target="_blank">beta-carotene</a> which the body converts into vitamin A. Direct sources of vitamin A include cheese, eggs and oily fish. Unless deficient, vitamin A supplementation should be avoided as excessive amounts of vitamin A may negatively affect the immune system. <a href="/directory/ingredients/vitamin-e" target="_blank">Vitamin E</a>Vitamin E is a fat-soluble antioxidant which helps to protect the fatty membranes of skin cells from free radical damage caused by sun exposure, smoking, alcohol, chronic stress, inflammation and pollution. Therefore vitamin E can help to support skin cell function and structure. Men require 4mg per day and women require 3mg per day of vitamin E. Good food sources of vitamin E include <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a> seeds, almonds, avocados, butternut squash, <a href="/directory/ingredients/capsicum" target="_blank">red pepper</a>, <a href="/directory/ingredients/olive" target="_blank">olive oil</a>, <a href="/directory/ingredients/kiwi" target="_blank">kiwi fruit</a>, mango, wheat germ oil, <a href="/directory/ingredients/asparagus-racemosus" target="_blank">asparagus</a>, sunflower, <a href="/directory/ingredients/safflower" target="_blank">safflower</a>, and <a href="/directory/ingredients/soybean-oil" target="_blank">soybean oil</a>. <a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>The body creates vitamin D from cholesterol in the skin following sun exposure. Vitamin D is now considered to be a hormone due its wide-ranging functions across the body. It plays an important role in supporting bone health, however it’s also required for the proper functioning of the immune system and can help to manage inflammation. In the skin, vitamin D helps to maintain skin barrier function, supports wound healing and is important for the normal development and maturation of skin cells. Vitamin D is produced in the skin following sun exposure between April and October, therefore a 10mcg supplement is advised during the winter months to make up for the lack of sun exposure, particularly in the Northern hemisphere. However you will need a larger dose if you are severely deficient therefore it’s important to have your levels tested. Food sources include oily fish, eggs, sun-enriched mushrooms and some fortified foods such as vegetable spreads and plant-based milk alternatives. ZincZinc is important for wound healing, immune function, cell growth and division. Poor zinc intake may delay wound healing and skin repair, particularly in the case of inflammatory skin conditions such as psoriasis, acne and eczema. Males and females aged between 11 and 14 require 9mg per day. Females aged over 15 require 7mg per day. Males aged over 15 require 9.5mg per day. Oysters, beef, chicken, <a href="/directory/ingredients/soy" target="_blank">tofu</a>, pork, <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a> seeds, lentils, <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>, <a href="/directory/ingredients/oats" target="_blank">oatmeal</a> and <a href="/directory/ingredients/shiitake-mushroom" target="_blank">shiitake</a> mushrooms are foods rich in zinc. <a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a> fatsOmega-3 fatty acids cannot be made by the body and must be consumed through the diet. Due to their anti-inflammatory properties, omega-3 fatty acids can help to protect skin cells from damage and inflammation. Due to their polyunsaturated structure, they also help to keep cells flexible to allow the entry of nutrients and other important compounds. Food sources include oily fish such as salmon, mackerel, anchovies, herring and trout, hemp seeds, <a href="/directory/ingredients/hemp-oil" target="_blank">hemp oil</a>, <a href="/directory/ingredients/chia" target="_blank">chia</a> seeds and walnuts. Do not consume more than two portions of oily fish per week if you are looking to become pregnant in future, as the heavy metals found in oily fish can build up in the body and potentially harm a developing baby. The food you eat can have a big impact on the quality and condition of your skin. Key nutrients required for healthy, glowing skin include vitamins C, A, E, D and zinc and omega-3 fatty acids.

Nutrients For Glowing Skin 

<h4>Healthy weight loss nutrition</h4>Planning your eating strategy for healthy weight loss should start with balancing your meals in terms of macronutrients. Our article on creating the best diet for healthy weight loss explains a simple strategy of arranging meals around a protein-rich food (such as meat, eggs, fish, tofu or quinoa) and making sure to include a selection of vegetables.Meals high in protein and vegetables are a good way to obtain a range of useful micronutrients – the vitamins, minerals, antioxidants and other plant compounds our bodies need to function well. Supplying our bodies with these nutrients can help support the mechanisms that lead to healthy metabolism – including blood glucose regulation and the calibration of thyroid, adrenal and reproductive hormones.<h5>Here are some key nutrients seen in studies to support healthy weight loss:</h5><h5>Chromium</h5>Chromium supports the regulation of insulin and the metabolism of fats, proteins and carbohydrates. It is found in certain foods, including tomato, black pepper, liver, poultry, shellfish and pulses, but quantities can vary. Research into insulin resistance – the driver of metabolic conditions such as type two diabetes and obesity – has focused on supplementation with chromium picolinate. A supplement containing this nutrient can support better blood glucose and appetite regulation and might help the loss of excess body fat while preserving muscle.<h5>Magnesium</h5>Magnesium is crucial for optimal function of the body’s biochemical processes and plays a critical role in the health of the cardiovascular system and the body’s insulin response. Insulin is key to the regulation of blood glucose and the ability of the body to store or burn body fat. Magnesium-rich foods include dark green vegetables, quinoa, nuts, pumpkin and sunflower seeds and lentils.<h5>Probiotics</h5>As gut bacteria are known to play a role in weight management, it can be helpful to support the diversity of beneficial bacterial so that the intestinal environment can be re-balanced towards a healthy state.Consider these ways to boost your beneficial gut bacteria:<ul> <li>Probiotic supplements can provide microbial strains commonly found in a healthy gut or may be formulated with strains that specifically support weight management</li> <li>Include prebiotic foods in your diet – these are the foods that feed the probiotics. Fibrous foods, especially onions, garlic, leeks, green vegetables and apples are particularly rich in prebiotics</li> <li>Include some probiotic-containing, fermented foods in your diet – for example, yoghurt, sauerkraut, kimchi or kombucha</li> <li>Start slowly with any of these probiotic-promoting tips – adding these foods into your diet too quickly or at too high a quantity can cause uncomfortable digestive disturbances!</li></ul><h5>Iron</h5>Iron is important in the body’s metabolic pathways and helps ensure the creation of active thyroid hormone. Thyroid hormone function is essential to weight loss and weight management.Consider how to include iron-rich foods in your diet:<ul> <li>The most bioavailable iron – heme iron – is found in meats such as liver, beef and lamb. These double up to provide a good source of protein in your meals</li> <li>For vegetarians, iron-rich foods include beans, peas, dried apricots, spinach, chard and chickpeas. Team them with vitamin C-rich foods such as citrus fruits to boost absorption</li></ul><h5>Flavonoids</h5>Plants contain compound substances, known as polyphenols, that are not essential in the human diet but which may offer multiple health-giving benefits. One class of polyphenols is the flavonoids. Like the rest of the polyphenols, flavonoids act as antioxidants in the human body, helping to prevent cell damage. Flavonoids may have an extra use, though: they appear to support regulation of the metabolism, helping with weight management. Fruits, vegetables and cocoa are often rich in flavonoids. Look especially for purple, red or blue produce such as berries, which are rich in anthocyanin flavonoids that have powerful antioxidant/anti-inflammatory effects and may help the body to regulate fatty acid metabolism.ReferencesAoun, A., Darwish, F. and Hamod, N., 2020. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Preventive Nutrition and Food Science, 25(2), p.113.Hummel, M., Standl, E. and Schnell, O., 2007. Chromium in metabolic and cardiovascular disease. In: Hormone and Metabolic Research. Horm Metab Res, pp.743–751.Morais, J.B.S., et al., 2017. Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition.O’Kane, S.M., et al., 2018. Micronutrients, iodine status and concentrations of thyroid hormones: a systematic review. Nutrition Reviews.Sandoval, V., et al., 2020. Metabolic Impact of Flavonoids Consumption in Obesity: From Central to Peripheral. Nutrients, 12(8), pp.1–55.Tsang, C., et al., 2019. A meta‐analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity. Clinical Obesity, 9(4).

5 key nutrients for weight loss. Include these as part of healthy, well-balanced diet.

<h4>Healthy weight loss nutrition</h4>Planning your eating strategy for healthy weight loss should start with balancing your meals in terms of macronutrients. Our article on creating the best diet for healthy weight loss explains a simple strategy of arranging meals around a protein-rich food (such as meat, eggs, fish, <a href="/directory/ingredients/soy" target="_blank">tofu</a> or <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>) and making sure to include a selection of vegetables.Meals high in protein and vegetables are a good way to obtain a range of useful micronutrients – the vitamins, minerals, antioxidants and other plant compounds our bodies need to function well. Supplying our bodies with these nutrients can help support the mechanisms that lead to healthy metabolism – including blood glucose regulation and the calibration of thyroid, adrenal and reproductive hormones.<h5>Here are some key nutrients seen in studies to support healthy weight loss:</h5><h5><a href="/directory/ingredients/chromium" target="_blank">Chromium</a></h5>Chromium supports the regulation of insulin and the metabolism of fats, proteins and carbohydrates. It is found in certain foods, including <a href="/directory/ingredients/tomato" target="_blank">tomato</a>, <a href="/directory/ingredients/black-pepper" target="_blank">black pepper</a>, liver, poultry, shellfish and pulses, but quantities can vary. Research into insulin resistance – the driver of metabolic conditions such as type two diabetes and obesity – has focused on supplementation with <a href="/directory/ingredients/chromium" target="_blank">chromium picolinate</a>. A supplement containing this nutrient can support better blood glucose and appetite regulation and might help the loss of excess body fat while preserving muscle.<h5><a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a></h5>Magnesium is crucial for optimal function of the body’s biochemical processes and plays a critical role in the health of the cardiovascular system and the body’s insulin response. Insulin is key to the regulation of blood glucose and the ability of the body to store or burn body fat. Magnesium-rich foods include dark green vegetables, quinoa, nuts, <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a> and <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a> seeds and lentils.<h5>Probiotics</h5>As gut bacteria are known to play a role in weight management, it can be helpful to support the diversity of beneficial bacterial so that the intestinal environment can be re-balanced towards a healthy state.Consider these ways to boost your beneficial gut bacteria:<ul> <li><a href="/directory/ingredients/bacillus-coagulans" target="_blank">Probiotic</a> supplements can provide microbial strains commonly found in a healthy gut or may be formulated with strains that specifically support weight management</li> <li>Include <a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a> foods in your diet – these are the foods that feed the probiotics. Fibrous foods, especially <a href="/directory/ingredients/onion" target="_blank">onions</a>, <a href="/directory/ingredients/garlic" target="_blank">garlic</a>, leeks, green vegetables and apples are particularly rich in prebiotics</li> <li>Include some probiotic-containing, fermented foods in your diet – for example, <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>, sauerkraut, kimchi or <a href="/directory/ingredients/kombucha-tea" target="_blank">kombucha</a></li> <li>Start slowly with any of these probiotic-promoting tips – adding these foods into your diet too quickly or at too high a quantity can cause uncomfortable digestive disturbances!</li></ul><h5><a href="/directory/ingredients/iron" target="_blank">Iron</a></h5>Iron is important in the body’s metabolic pathways and helps ensure the creation of active thyroid hormone. Thyroid hormone function is essential to weight loss and weight management.Consider how to include iron-rich foods in your diet:<ul> <li>The most bioavailable iron – heme iron – is found in meats such as liver, beef and lamb. These double up to provide a good source of protein in your meals</li> <li>For vegetarians, iron-rich foods include beans, peas, dried apricots, <a href="/directory/ingredients/spinach" target="_blank">spinach</a>, chard and chickpeas. Team them with <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>-rich foods such as <a href="/directory/ingredients/lemon" target="_blank">citrus</a> fruits to boost absorption</li></ul><h5><a href="/directory/ingredients/methoxylated-flavones" target="_blank">Flavonoids</a></h5>Plants contain compound substances, known as polyphenols, that are not essential in the human diet but which may offer multiple health-giving benefits. One class of polyphenols is the flavonoids. Like the rest of the polyphenols, flavonoids act as antioxidants in the human body, helping to prevent cell damage. Flavonoids may have an extra use, though: they appear to support regulation of the metabolism, helping with weight management. Fruits, vegetables and <a href="/directory/ingredients/cocoa" target="_blank">cocoa</a> are often rich in flavonoids. Look especially for purple, red or blue produce such as berries, which are rich in anthocyanin flavonoids that have powerful <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>/anti-inflammatory effects and may help the body to regulate fatty acid metabolism.ReferencesAoun, A., Darwish, F. and Hamod, N., 2020. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Preventive Nutrition and Food Science, 25(2), p.113.Hummel, M., Standl, E. and Schnell, O., 2007. Chromium in metabolic and cardiovascular disease. In: Hormone and Metabolic Research. Horm Metab Res, pp.743–751.Morais, J.B.S., et al., 2017. Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition.O’Kane, S.M., et al., 2018. Micronutrients, <a href="/directory/ingredients/iodine" target="_blank">iodine</a> status and concentrations of thyroid hormones: a systematic review. Nutrition Reviews.Sandoval, <a href="/directory/ingredients/vanadium" target="_blank">V</a>., et al., 2020. Metabolic Impact of Flavonoids Consumption in Obesity: From Central to Peripheral. Nutrients, 12(8), pp.1–55.Tsang, C., et al., 2019. A meta‐analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity. Clinical Obesity, 9(4).

The Vitamin Search Engine

Trending Products

Life Extension

Bio-Quercetin

Higher Nature

Pro-Intensive Extra

G&G

Omega 3 Fish Oil 3000mg

ZOI Research

Stress Support

Biocare

Liposomal Vitamin C

Trending Articles

How To Care For Sunburn Naturally

Nutrients For Glowing Skin

Top Nutrients For Healthy Weight Loss

I Want Help With...