Food supplements: 5 nutrient-rich foods that replace them in everyday life

When faced with fatigue or stress, many people turn to food supplements. Yet a simple basket can provide the nutrients you need. Here’s how five everyday foods often replace dietary supplements.

Why dietary supplements are the solution on the plate

The body better recognizes the nutrients contained in a whole food. In this way, nutritional synergy improves assimilation. This is often more effective than dietary supplements. And you benefit from the fiber not found in capsules.

Fiber nourishes the microbiota and calms hunger. It also helps keep blood sugar levels stable. The heart benefits, thanks to good fatty acids. None of this is available in food supplements.

Budget-wise, the plate is often the winner over the year. On the other hand, a diagnosed deficiency may require dietary supplements. Seek medical advice, especially for vitamin D. Choosing seasonal products also helps the planet.

“Eating a varied diet means investing in your health every day.

Avocado and orange: a duo for daily energy

Avocados provide monounsaturated fatty acids and fiber. As such, it supports satiety throughout the morning. It contains potassium, useful after sport. For these needs, there’s no immediate need for dietary supplements.

Oranges provide vitamin C and water. Its vitamin C also facilitates the absorption of iron from spinach. An orange, yoghurt and almonds make a complete snack. You can put off the temptation of dietary supplements.

• Combine citrus fruits and green vegetables for better iron absorption.
• Vary raw, steamed, roasted to limit nutrient loss.
• Choose simple portions: 30 g of almonds, one orange.
• Drink water at the table to aid digestion.
• Before taking dietary supplements, seek professional advice.

Spinach and sweet potato: color, iron and vitamin A as dietary supplements

Spinach provides non-haem iron, folate and vitamin K. A squeeze of lemon helps this iron to be utilized. A quick stir-fry preserves color and crunch. This nutritional trio often obviates the need for dietary supplements.

Sweet potatoes are rich in beta-carotene, a precursor of vitamin A. This nutrient supports vision, especially in the evening. With a little olive oil, absorption is enhanced. It’s a simple alternative to dietary supplements.

Cook it roasted, diced, for a quick dinner. Its sweet flesh also appeals to children. A 200 g portion with salad is often enough. Add herbs to spice up the taste.

Tip: spinach salad with orange segments and almonds. Or roasted sweet potato, plain yoghurt and tahini. Depending on your doctor, you may need to take a course of medication to supplement any deficiencies. For your day-to-day needs, focus on what you eat before taking dietary supplements.

Almonds: chew for magnesium and satiety

A handful of 30 g provides magnesium and protein. This reduces snacking and stress peaks. Slip them in at the office or after training. A simple reflex, rather than dietary supplements.

Roast them gently for a stronger fragrance. If necessary, soak overnight, then rinse. As a precaution, watch out for allergies. Choose a reasonable portion, then chew slowly.

Instructions: from the cupboard to the weekly menu

Plan three typical meals, then put together a shopping list. Avocado, orange, spinach, sweet potato and almonds are all ready to go. You save time in the evening, without piles of capsules. Food supplements are not an automatic reflex.

Cook in advance, then store cold in tins. From now on, a breakfast bowl can be prepared in 2 minutes. And spinach soup heats up quickly. This pace reduces the appeal of dietary supplements.

Listen to your signals: real hunger, fatigue or simple craving. When in doubt, consult us for a personalized assessment. That way, you can adapt portions and recipes to your needs. Dietary supplements remain a supervised option, not an obligation.

• dietary supplements