Dr. Boakye’s Supplement Suggestions
The world of supplements can be confusing—and overwhelming. With so many to choose from, how do you know what’s right for you? Dr. Boakye has cut through the clutter, and here are three effective vitamin, mineral and spice options that you can easily get in your daily diet (or in pill form).
Zinc
Zinc may be a trace mineral, but it wears many skin- and body-helping hats. One of the main active ingredients in mineral-based sunscreens, zinc provides broad-spectrum UV protection when applied topically to the skin. Eating zinc-rich foods such as asparagus, chickpeas, nuts and seeds (or taking this mineral in supplement form) is essential for supporting the immune system, wound repair and collagen production. Even more, its anti-inflammatory benefits may help with acne as well!
Vitamin D
Vitamin D is important for strong, healthy bones, and this nutrient is beneficial for the heart, skin and hair follicles as well. Make sure you get the daily recommended dose of at least 600 IU, but up to 10,000 IU per week can be taken safely by those who avoid the sun and don’t eat a lot of naturally vitamin D-rich foods (such as salmon, egg yolks, mushrooms) or fortified foods like cereals, cow’s milk, soy milk and orange juice.
Cinnamon
If you don’t already have cinnamon sticks tucked away in your spice cabinet, you may want to get some. Used for thousands of years in traditional medicine around the world, cinnamon is rich is polyphenol antioxidants. In fact, a study comparing the antioxidant activity of 26 spices found that cinnamon was one of the biggest winners. Beyond its antioxidant benefits, cinnamon may also help relieve menstrual cramps and be able to help you unwind at the end of the day.
You can reap all of these benefits by making a simple cinnamon stick tea. All you have to do is bring two cinnamon sticks and two cups of water to a boil before lowering the heat and gently simmering for 15 minutes. Remove the cinnamon sticks, strain if necessary and enjoy! (You can add a squeeze of lemon and a touch of honey if desired, and store the leftover tea in the fridge for up to three days.)
