Women Fitness

Women Fitness is an exhaustive resource on exercise for women, workouts for women, strength training, Zumba, HIIT, weight loss, workout, fitness tips, yoga, pregnancy.

  • Member’s Login
  • 150 Countries
  • Privacy Policy
  • Disclaimer
  • Site Map
  • Health & Fitness
  • Celebrities
  • News
  • Digital Magazine
  • Shopping
  • Print Magazine
    • Follow
    • Subscribe

Building Strength, Women at 40

Home-Made Food Supplements: Choosing the Right Combination

June 4, 2021 By Namita Nayyar (WF Team)

According to Brittany Lubeck, MS, RD, “At times, supplements bought at a store can be a little scary to take because their ingredients are not regulated, so we don’t really know what we are taking when we swallow them.” 

home-made supplements

Making Supplements at Home

Making supplement powders at home will mean women can rest easy knowing exactly what is inside. Plus, the process is easier than it may sound.

All that is needed to make supplements at home is

  • Fresh fruits and vegetables
  • An oven or dehydrator
  • A blender or food processor
dehydrator

Essential Nutrients for Women over 40

Here are the most essential vitamins, minerals, and nutrients for women over 40:

 

  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Potassium
  • These B vitamins – Thiamin, Riboflavin, Niacin, B6, B12, Folic Acid
  • Selenium
  • Zinc
  • Vitamins A, D, E, and K
  • Fiber
  • Probiotics

 

All of the vitamins and minerals above can be added to supplement powders through a variety of fruits and vegetables, with the exception of probiotics – these will need to come separately from fermented foods like yogurt, sauerkraut, kefir, miso, kombucha, and tempeh.

Fiber

Getting more fiber into supplement powders will require keeping the skins on fruits and vegetables, which may lead to tougher produce after the dehydration process.

 Steps to Home-Made Food Supplement

  1. The first step to making supplement powders is choosing fresh fruits and vegetables. All fruits and vegetables are full of multiple vitamins and minerals, so there aren’t really any wrong choices. Switching up the ingredients of the powder regularly will not only keep things fun but will also ensure all nutrient requirements are being met.
  2. The next step is to peel the produce, or not to incorporate more fiber.
  3. Next, thinly slice the fruits and vegetables and then blanch in boiling water.
  4. After blanching, dehydrate the prepared produce either in a dehydrator or in an oven. If using an oven, set the temperature to the lowest setting then place fruits and vegetables on a baking sheet that is stacked with parchment paper and a drying rack. The dehydration process will take 6-8 hours on average in an oven.
  5. Once dehydrated, the final step is to make the supplement powder with a blender or food processor.
  6. Store the supplement powder in a tightly sealed container.
supplement

 How to Use

Women can add the supplement powder to meals or snacks throughout the day. Eating a balanced diet on top of using supplements will be the best bet for ensuring women are getting all the nutrients needed for healthy aging.

Pairing the supplement powder with foods containing a combination of carbohydrates, fat and protein will slow digestion to help women feel full longer and absorb more nutrients.

The powders might not taste the best either, so consuming with food will probably be best. It won’t be necessary to worry about timing of taking the homemade supplement powder because the ingredients are easily absorbed with or without food.

About the Author:

Brittany Lubeck, MS, RD is a Registered Dietitian Nutritionist. She has a Bachelor of Science in Dietetics and a Master of Science in Clinical Nutrition. Brittany trained to become an RD in various settings, including pediatrics, trauma and critical care, pediatric oncology, community nutrition, sports nutrition, dialysis, and acute care. For more visit: https://ohsospotless.com/about/



Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Download Women Fitness App

Namita Nayyar
President
Women Fitness
Launches First Book

A rare insight into the life of 15 Track and Field Women World and Olympic Champions


Paperback Edition



Kindle Edition

Digital Magazine Sign-Up

NewsLetter Sign-Up

 

Digital Magazine Available On

Available On Readly App

Available On Magzter

Advertise With Us






Categories

  • Beauty & Fashion
  • Building Strength
  • Calorie Catch
  • Celebrities
  • Diet & Optimum Nutrition
  • Disease Management
  • Exercise & fitness
  • Fertility & Pregnancy
  • Good health
  • Motivation Point
  • Weight Loss
  • Sexual Health
  • Target Abs
  • Women at 40
  • Yoga & Meditation
  • Others





Women Fitness App
Download Women Fitness App


  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram

For More Fitness Tips & Secrets, Join Our Mailing List!

JOIN WF

  • Newsletter Signup
  • Why WF
  • Advertise With Us
  • Digital Magazine
  • Print Magazine

Absolutely Free

  • WF Categories
  • Fitness Tools
  • Low Calorie Recipes
  • Calorie Catch
  • WF Entertainment

All About Us

  • About Namita
  • Team
  • Achievements
  • Testimonials
  • Contact Us

© by Womenfitness.net 1999–2023. All rights reserved.

All Categories

  • What’s New
  • Weight Loss
    • Obesity
    • Low Calorie Recipes
    • Real Weight Loss Stories
    • Fitness Tools
    • Daily Tip
    • Fitness Analysis
    • Motivation of the Day
  • Exercise
    • Body building
    • Fitness for Models
    • Target Abs
    • Women At 40
    • Motivation Point
  • Healthy Eating
    • Calorie Catch
    • Disease Management
    • Good health
    • Herbs
  • Beauty & Fashion
    • Eye Care
    • Hair Care
    • Hand & Foot Care
    • Make Up
    • Skin Care
    • Beauty Tip
  • Celebrities
    • Actresses
    • Celebrities & Fitness Trainers
    • Sportswomen
    • Celebrity List
  • Pregnancy
    • Fertility & Conception
    • Health During Pregnancy
    • Getting Back to Normal
    • Problems in Pregnancy
    • Due Date calculator
    • Sexual Health
  • Yoga
    • Beauty & Yoga
    • Yoga during Pregnancy
    • Meditation Point
    • The Yogic Diet
    • Weight loss Yoga
    • Yog – Asanas
    • Yoga & Disease Management
    • Yoga in Action
  • Contact
    • About Namita
    • Our Team
    • Advertize with Us
    • FAQ
    • Message Board
    • Contact Us
  • Shopping
    • Book & Mag. Store
    • Fitness Apparels
    • Fitness Music
    • Fitness Dvd’s
    • Maternity Store
    • Sports & Outdoors
    • Health Care Store
    • Natural Health Foods
    • Herbs & Spices
    • Beauty Shop
    • Jewelry Store
    • Flowers
    • Health Care Equip.
    • Diet & Nutrition
    • Health Mobile Apps
    • Sex Lubes Store
  • More
    • Testimonials
    • Awards
    • WF Links
    • Privacy Policy
    • Site Map
    • Disclaimer
    • News
    • Member’s Area
    • Reviews

Follow

  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
Go to mobile version