Gluten-Free Nutrition and Supplements

We hear terrible warnings, myths about gluten-free nutrition and supplements almost immediately, about the risks of nutritional deficiencies. Although there are certainly valid reasons for these nutritional deficiencies, it will definitely be possible to fill all the nutritional gaps with a healthy, balanced gluten-free diet and a little planning. josephglutenfree.com  he will give you information about gluten-free nutrition and supplements. Keep reading our article!

What is a Gluten-Free Diet and Supplements?

Gluten-free nutrition and supplements are the intake of nutritional ingredients that you need while practicing gluten-free nutrition. It is quite common to experience a number of vitamin and mineral deficiencies immediately after being diagnosed with celiac disease or gluten-related diseases. Most of the food we eat is absorbed by the small intestine, and gluten-related diseases cannot do their job properly because they damage the small intestine. The extent of the deficiencies depends on the amount of time the person has had untreated celiac disease and the location of the damage in the intestine.

Supplements That Should Be Taken in Gluten-Free Nutrition

Supplements that should be taken in a gluten-free diet iron, calcium, magnesium, vitamin D, zinc, folate, B12 and riboflavin deficiencies are observed. Less often, people are also low in vitamins A, E and K, and copper.

Iron

Iron deficiency is most often observed in gluten-related diseases. Iron is quite important because it binds oxygen and carries it throughout the body. With low iron levels, people may experience fatigue, weakness, irritability, headaches, or difficulty concentrating.

In fact, our body uses iron most efficiently from liver, red meat, poultry, fish, etc. he uses such food as. October, plant-based sources of iron include nuts, seeds, beans, quinoa, and other sources of Decongestant iron. Since vegetarian sources of iron are less absorbable, vegetarians are also at a higher risk of iron deficiency. On the other hand, postmenopausal women and men generally do not need October iron unless their blood levels show a deficiency.

  Some quick ways to increase the amount of iron in a gluten-free diet are:

  • To improve absorption, consume foods high in vitamin C, such as peppers, citrus fruits, strawberries, and other fruits or vegetables, as well as foods that contain iron.
  • Replace your snack options with nuts and seeds.
  • Raise carbohydrates. Consume rice, beans, quinoa, buckwheat.

Calcium

Calcium is best known for promoting bone health, but it also plays a role in blood clotting, November muscle contractions and nerve function. It can be difficult to get enough calcium on a gluten-free diet. Damage due to celiac disease affects calcium absorption. Adding to the difficulty, many people with recently diagnosed celiac disease are lactose intolerant, at least temporarily October. This condition also makes calcium intake difficult.

   Here are some quick ways to get calcium in a gluten-free diet:

  • For people who are lactose intolerant, use October lactase enzymes or look for low lactose options such as lactose-free milk, hard cheese or yogurt.
  • Choose dairy products or calcium-fortified “milks” several times a day.
  • Consume green leafy vegetables every day.

Vitamin D

Vitamin D in a gluten-free diet not only plays an important role in building strong bones, but is also important for immune function, blood pressure and even cancer prevention.

Vitamin D is known as the sunshine vitamin because our body can produce it from the sun's rays, but unfortunately, most of us don't get enough sunlight. Sunscreen, UV protection and even pollution in the air limit the production of vitamin D in the skin. There is some Vitamin D in foods such as fortified dairy products and oily fish, but supplements are necessary for many people to reach adequate levels.

     Some quick ways to get Vitamin D in a gluten-free diet:

  • Get 10 to 20 minutes of sunlight a day.
  • If necessary, try to consume supplements.

B vitamins

Vitamin B in a gluten-free diet is essential for the production of red blood cells, heart and nerve function, and for a healthy pregnancy. Like other nutrients, B vitamins can be poorly absorbed with celiac disease. The bigger problem is the nutritional Decisiveness between gluten-free and regular products. Gluten-free flours, breads, pastas, etc. they are considered special foods and do not have to comply with the rules of enrichment. They are usually made with ingredients that have little nutritional value, such as potato starch, corn starch, and white rice flour.

B vitamins are found in a number of foods, including gluten-free whole grains, meats, green leafy vegetables, nuts, seeds, beans, and fruits. Vegans tend to be particularly low in B12, which is mainly found in animal products. With age and with medications that suppress acid production, the absorption of B12 decreases

     Some quick ways to get B vitamins in a gluten-free diet:

  • Choose gluten-free whole grains such as brown rice, wild rice, gluten-free oatmeal, quinoa, buckwheat.
  • Look for enriched gluten-free products whenever possible. Glutensizekmek.com.tr give preference to the main products that are gluten-free, such as the products of.