Iam4nutrition

14/11/2025

🧬 𝗚𝟲𝗣𝗗 𝗗𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 — 𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗡𝗘𝗘𝗗 𝘁𝗼 𝗞𝗻𝗼𝘄!

Glucose-6-Phosphate Dehydrogenase (G6PD) deficiency is an inherited enzymatic disorder affecting red blood cell metabolism. Individuals with this condition are prone to oxidative hemolysis when exposed to specific foods, medications, or supplements that increase oxidative stress. So knowing what to avoid is essential!

𝗙𝗢𝗢𝗗𝗦 𝗧𝗢 𝗔𝗩𝗢𝗜𝗗

Keep these off your plate ⬇️
• Fava beans (broad beans) – the #1 trigger (favism)
• Tonic water – contains quinine
• Menthol-based products – menthol gums & candies
• Artificial food colorings – especially red & blue synthetic dyes

𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗦 𝗧𝗢 𝗔𝗩𝗢𝗜𝗗

These can increase oxidative stress:
• ⚠️ High-dose Vitamin K
• ⚠️ High-dose Vitamin C supplements
• ⚠️ Aspirin, sulfa drugs & certain antibiotics (e.g., nitrofurantoin, dapsone)

👉 Always use medications under medical supervision.

𝗧𝗵𝗲 𝗧𝗿𝘂𝘁𝗵 𝗮𝗯𝗼𝘂𝘁 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗖

Vitamin C from foods is safe and beneficial
(🍋citrus, 🥝 kiwi, 🍓 berries, 🌶️ peppers)
❗ But avoid high-dose Vitamin C supplements, which may increase oxidative stress.

🩺 𝗣𝗿𝗼 𝗧𝗶𝗽 𝗳𝗼𝗿 𝗦𝗮𝗳𝗲 𝗠𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁

Always consult with a healthcare professional experienced in G6PD deficiency.
Everyone’s sensitivity is different. Personalized guidance matters.

04/11/2025

How much vitamin C can our body really absorb?

Our body doesn’t absorb all the vitamin C we take.
Absorption depends on the dose:

Up to 200 mg: about 80–90% is absorbed.

At 500 mg: absorption drops to around 60–70%.

At 1,000 mg or more: only 40–50% is absorbed, and the rest is excreted in the urine, as it is a water-soluble vitamin.

Conclusion:
Our body “saturates” at around 200–250 mg per dose. Beyond that, absorption decreases.
💡 Tip: It’s better to take smaller doses several times throughout the day rather than a single 1000mg tablet.
Also, prefer Ester-C or liposomal vitamin C for better absorption and a gentler effect on the stomach.

⚠️ Always consult your dietitian or doctor before taking any supplement, as they can have unwanted effects on your health. For example, vitamin C can be harmful for people with G6PD deficiency.

03/11/2025

Did you know that even small daily habits can affect how well your thyroid medication works?
Pay attention to two important details:

1️⃣ Take your pill with bottled or filtered water, not tap water — chlorine and fluoride can interfere with thyroid hormone absorption.
2️⃣ Take any vitamin or mineral supplements (iron, calcium, magnesium, multivitamins, etc.) at least 4 hours after your thyroid pill — otherwise, absorption drops significantly.

These two small adjustments can make a big difference in how effectively your thyroid medication works!

31/10/2025

What’s really inside your plant-milk substitute?

Many popular plant-based “milk” drinks contain added vegetable/seed oils (like sunflower, rapeseed, or soy) and added sugar to improve taste and texture.

Why this matters:
• Added sugar has been linked in large reviews to increased risk of cardiovascular disease.

• Some vegetable/seed oils (especially when used in processed foods) may alter the gut microbiome and influence intestinal inflammation.

• The “quality” and type of fat matter: diets high in certain seed oils may impact bile acids and gut bacteria, which in turn affect metabolic health.

✅ What to choose instead:
Prefer plant-milk alternatives with minimal ingredients: for example water + whole almonds/oats/soy + maybe salt. Avoid those listing “vegetable/seed oil” or “added sugar/sweetener” near the top of the ingredient list.

30/10/2025

🥜 What’s really inside your peanut butter?

Many brands add vegetable oils (rapeseed, soy, or palm), dextrose, and salt. Research links these to higher cholesterol, diabetes, heart risks and may negatively affect your gut microbiome, altering microbial diversity, damaging the intestinal barrier & promoting inflammation.

Choose peanut butter made with 100% peanuts, no added oils or sweeteners. Your heart and your gut will thank you.

10/04/2024

🌟 Exciting Announcement! 🌟

I'm thrilled to share that I've launched my new website as a certified dietitian! 🎉💼 Whether you're seeking personalized nutrition guidance, tips for managing specific health conditions, or simply looking to adopt a healthier lifestyle, I'm here to support you on your journey to wellness. 💪🍏

Visit https://www.iam4nutrition.com to explore all that my website has to offer and take the first step towards achieving your health goals! Don't hesitate to reach out with any questions or to schedule your consultation. Let's embark on this journey together! 🌟

to my corner of the internet! I'm Maria, a dedicated dietitian and nutritionist committed to helping you achieve your health goals. Whether you're here for meal plans, nutritional advice, or personalized guidance, you're in good hands. With years of experience, I'm here to empower you with the tools...

03/11/2022

One of the most common questions that I get is the following:
Why do we need dietary supplements? A balanced diet is not adequate to cover the daily needs of our body?
And the answer to this is simple!
• If your diet is exclusively based on products that you produce on your own (farming, gardening),
• You drink water only from a natural source,
• The air you breathe is pure oxygen,
• Instead of watching TV you gaze at the big blue ocean or you are in direct contact with nature for 2-3 hours every day,
• There is no toxicity in your relationships,
• Your sleep cycle is well programmed

then you do not need any supplement. This is normality for the human being. Τhe life that the average person leads nowadays is unnatural. Furthermore, with today's diet it is difficult to absorb optimal amount of nutrients. The individual need for certain vitamins or minerals can also be higher than average due to health problems, stress, smoking, use of medication, age or genetic predisposition.

When choosing a supplement, it is important that quality, purity and efficacy are taken into account. In addition, it is important to look at the combination of supplements and regular medicines, to prevent any interactions.

In conclusion, the right supplements, when being guided and recommended, based on blood test results, by a health specialist, the only side effect that can cause is prolonged youth!
As a dietitian specialized on dietary supplements, I can advise you on this.

27/06/2022

Pay attention to your gut microbioma!

View full lesson: http://ed.ted.com/lessons/how-the-food-you-eat-affects-your-gut-shilpa-ravellaThe bacteria in our guts can break down food the body can’t d...

19/06/2022

✨ Iam4nutrition expands its services! ✨

Our goal? To offer scientific, personalized, and responsible care for every individual.

From now on, your biochemical and basic blood tests will be evaluated by a specialized scientific team — including a medical doctor and expert dietitians — ensuring accurate interpretation and truly personalized guidance.

Based on these results, we’ll recommend natural nutritional supplements that support your unique health goals, alongside your tailored nutrition plan. 💊🥦

Because at Iam4nutrition, we believe that true health starts with understanding your body — and supporting it the right way. 💚

07/05/2022

Food for thought!

Tweet: http://ctt.ec/eYsSu | Facebook: http://on.fb.me/1vfL4drLike us on Facebook: www.facebook.com/jubileemediaThese days it is so easy to feel insecure abo...

30/04/2022

Irritable bowel syndrome (IBS) is a chronic or reoccurring series of gastrointestinal symptoms that often cause distress for those who have it. IBS is a disorder characterized by abdominal pain or discomfort, and altered bowel habit (chronic or recurrent diarrhea, constipation, or both – either mixed or in alternation).It is estimated that IBS affects 10 to 15% of adults worldwide. Certain foods and stress may trigger symptoms. Me, as a dietitian, can help you manage IBS by developing an individualized eating plan. We will work together to identify which foods and habits might cause you distress and review healthy eating strategies to help you manage your symptoms, along with other forms of treatment, like supplements, if needed.

30/01/2022

“I constantly feel tired and exhausted… I can’t sleep well, I’m irritable, can’t concentrate, my immune system feels weak, and I often experience bloating, abdominal discomfort, and digestive issues.”

These are some of the most common complaints I hear every day.

Contact me so I can guide you on which blood tests you should do to identify what’s really going on in your body — and help you restore your balance together!