3 Main Aspects To Consider In Selecting Food Supplements

There are over thousand brands of food supplements in the market, many claiming to be the “best” in the market.  That is why we need to consider below 3 main aspects while selecting food supplements.

1) Are the food supplements safe to take?

This is the most important aspect to look at if you want to consume food supplements. It is difficult for consumers to ensure whether the supplements are safe to be taken. The only way is you call the company and ask. If there is no contact information available, then don’t buy the food supplements. Actually, food supplements are simply encapsulated group of ingredients taken from plants, or created in a laboratory. There might be harmful substances inside the capsules so we need to confirm the products safety before buying them.

Contaminated Ingredients

It is found that only scientific-based nutrition companies will test food supplements ingredients for contamination.  When they perform the test, they reject as much as 30% of the ingredients due to contamination from the so called “contamination free” ingredients. These contaminants include:


Bacteria that cause severe bloody diarrhea and abdominal cramps.


This cause diarrhea, fever and also abdominal cramps.


This is agents that cause diseases.


Pesticides can cause everything including mild skin irritation, convulsions, vomiting, tremors and coma to long term accumulative illnesses and diseases.

Toxic Levels

Toxic levels from food supplements can be caused by inconsistencies in the strength of raw materials.  Therefore, it is important to test the strength and purity of each batch of food supplements to substantiate that not only each pill contains the same strength and purity, but it has the exact same strength and purity in the products ordered afterwards, either next month or next year.

2) Do the supplements get absorbed?

The food supplements you choose should use the U.S. Pharmacopoeia (USP) designation on the label.  This represents these supplements meets at least one or all of the following standards:


A measurement of how fast a capsule or tablet breaks down into small pieces so that the nutrients can dissolve.


Indicate how fast a food supplements dissolves.  The nutrients cannot be absorbed as long as the capsules or tablets do not dissolve.


Strength is the amount of a specific vitamin, mineral, or herb in each capsule or tablet.


Assures that the food supplements products are within a range for acceptable impurities from contamination or degradation.

Expiration date:

Must be shown indicating the date beyond which the products may no longer meet USP standards of quality and strength etc.

As we know, minerals are difficult to be absorbed by the body.  Some minerals absorption can be lower than 10%.  Anyhow, the absorption can be substantially increased by a process called chelation, and this is proved by studies carried out. As such, please look for “Magnesium (as Magnesium Chelate)”, Iron (as Iron Chelate), “Chromium (as Chromium Chelate)” etc.

3) Are there proven health benefits?

It is very important that we can differentiate between proven ingredients and proven products.  A proven ingredient means that study has been conducted to prove that ingredient (such as vitamin E) has health benefits.  A proven product, however might contain several ingredients and the study has been conducted to prove that there are health benefits from taking that particular product.

How to ensure that the food supplements are proven in bringing health benefits?

Only those companies that do clinical trials on their finished products can assure us the health benefits.  The most reliable studies are randomized, double-blind, placebo-controlled studies.  However, there are not much food supplements under this clinical trial as it increases the products’ costs.  In addition, proving the finished product (food supplements) is effective is not under regulatory requirements in the USA.

You may read: Health Benefits And Nutritional Values Of Passion Fruits.

Some companies claim that liquid supplements are better than capsules, and capsules are better than tablets in term of absorption. Don’t be distracted by the hype. The bottom line is have they proven health benefits from taking those food supplements. Let the clinical trial do its work and tell the ending results.

In fact, choosing and consuming right food supplements can help in maintaining good health and losing weight. You might also increase the weight loss success rate by understanding correct weight loss concept and weight loss tips.

Health Benefits With MUFAs

Meaning of MUFAMUFA means monounsaturated fat, the fats which prove beneficial to your body. They reduce the level of bad cholesterol and increase good cholesterol in your body.

Important MUFA’s

The best MUFA from many sources are olives, avocados, nuts and seeds, chocolate and oils. From all these monounsaturated fats (MUFA) chocolate is considered as the best originator of MUFA. It is good to take chocolate after meals.

Effects of MUFA in meals

MUFA can be added to your meals, in the way you eat your meals on a daily basis, like you think to eat chicken breast in meals then you can drizzle oil over the chicken then automatically MUFA is included in your meal or if you wish for some better MUFA then take chocolate instead. Adding all these in your diet does not make your diet as flat belly diet but you must take fewer calories. Be confident to neglect prohibited foods also. You need not worry about the meals we offer as we cover all the main things in it. All the meals contain low calories with added MUFA’s in them.

Foods with MUFA content

Now you have understood about MUFA and how it is acquired and the next let us go through the food which has MUFA in them at a high level.


Walnuts are the dry fruits that are nutritional and contain omega-3 fatty acids. The omega -3 fatty acids are taken to protect our organs of the body mainly heart. You can also take it to keep cognitive functions sharp and healthy.

Sunflower seeds

You get a good stream of energy from sunflower seeds as they contain vitamin B that helps to control internal problems like inflammation in the body and also they have vitamin E which controls your hunger when you feel hungry.


There are two components in pistachios, they are lutein and zeaxanthin. These are two energy supplements that save from any common eye problem called Aging Muscular Degeneration (AMD). It occurs in your body when you are in old age stage. The effects of AMD are the delicate tissues get damaged at the back of the eye and can even stop working. The best advice given is to take more of pistachios.

Olive oil

Olive oil is the best source of MUFA and is good to use for cooking and adding in salads because it has the goodness of reducing the bad cholesterol in your body and get back the good cholesterol. It is best advised to you to select and use the greenest oil as it contains the substance matter AKA antioxidants that protect your body and cut fat on the stomach.

Natural peanut butter

A single serve of peanut butter gives the best of the world better. It has the antioxidants vitamin E, magnesium which help the development of bones, potassium useful for muscles and vitamin B6 which keeps strong your immune system.

Macadamia nuts

Your heart and other parts of your body benefit in a real way after adding nuts and seeds to your diet. Fibres are present in macadamia nuts that aid your digestive system.

Flaxseed oil

Flax seed gives the best supplement of omega-3 fatty acids to the body and stops the amount of infection in your body. It is the excellent source for sharpening your intelligence and feeling better than before completely.

Dark chocolate

The cocoa powder made from the beans of cocoa makes MUFA a sumptuous and delicious snack. It has the compounds that stop later problems like heart diseases, strokes etc.


MUFA is found high in Avocados. Avocados have the most important beta-sitosterol compound when compared to any other fruit. It fights against the bad cholesterol that is in your body.


We find vitamin E which is a good source of MUFA in almonds. MUFA and vitamin-E work together to break down cholesterol.  A good portion of protein and fiber is found in almonds.

Get Emotional Health With Healthy Eating

A person’s emotional health depends on a fine balance between that person’s wellness diet and its effect on his/her psychological equilibrium. If you follow healthy eating regularly, it will improve the feeling or mood that you feel. For example, when we have a deficit of required nutrients, there is a different change in our nervous system and we might feel the position of change in mind and behavior with little rework.

Efficiency of ideal nutrients

Bad food options result in the change of state of mind, extra eating or organizing certain eating methods. Taking a decision on the ideal nutrients affects your daily capability. Improve your mood, memory and sharpen your mind. Never forget the energy of meals and how correctly our diet can affect our mental and psychological goodness our mind messengers and nerve transmitters are smashed by the meals we take. These messengers of mind act on each other between nerve cells and instruct the mind, hunger thoughts and conduct levels.

Effect of brain chemicals on mind

Always it is observed that meals supply pleasure, comfort and also energizes us throughout the whole day. The brain is affected by certain specific nutrients like nerves transmitters which affect the position of mind. All the nerves transmitters ( serotonin, dopamine and Nero epinephrine ) are held responsible for conversation between mind and body system. The mood is more controlled by nutrients. Therefore b-vitamins, folate, omega-3 fatty acids including Iron and amino acids have consisted in psychological health matter. Taking a different good balanced diet with exact planned dishes and snacks could help to assure an exact balance of the chemicals and held responsible for mood changes and healthy mind.

Challenging carbohydrates in bold

Inactive or passive releases of glucose into the bloodstream are done by carbohydrates meals all through the day and also are rich in fiber and nourishment. Vegetables like green veggies, whole grains, rice, pasta grains, and beans are all illustration of foods in this division. These supply a quick source of power and help which is more necessary for mental health. They increase the stage of serotonin in the nervous system.

Degrees of serotonin related to mood

Serotonin helps in sending information throughout the marginal nervous system. For better mood is connected with higher degrees of serotonin while inexpensive levels are linked with a depressed tendency. It plays a role in medium rest, food longing and power level. In particular grain foods such as wheat pasta, there are more carbohydrates with plenty of tryptophan, the amino acid that changes to serotonin in the nerves of mind. Tyrosine which is found in milk, meats, nuts give actions to release neurotransmitters. These substances help you to feel more active and sharp mentally.

High complex carbohydrates

Wheat grains are the rich source of Iron and also higher in complex carbohydrates meals which are a strength by Iron supplement. As it is another most found nutrient deficiency, it can make you feel weak, slow and powerless to concentrate. Iron contained in hot and cold grains gives carbohydrates even though there are excellent iron-rich meals. This includes shellfish, dry fruits, poultry products, leafy vegetables, and legumes.


Results of changes in mood

Mood changes may be due to the imperfect selection of meals, eating too much or following certain diet plans. There will be the full effect on mood, mind, and memory with a right decision of food nutrients. They interact with nerve cells and position of mind, hunger, idea, and behavior. Certain nutrients also affect the mind and mood.