Why can’t I take supplements? Won’t it give me the same health benefits as eating a plate of vegetables? Patients often ask questions like this, but the answer is … complicated. This is because the amount of supplements cannot replace a good diet in terms of balance of phytonutrients and macronutrients. But on the other hand, even the best diet can run out of some important nutrients.
When there is an readily available food source, nutrients from natural foods are generally better absorbed than those from supplemental pills and sit in a complex that is more commonly used by the body. Foods, especially all plant-based foods, are not replaceable. As Aristotle said, “the whole is bigger than the sum of that part.” For example, the extract loses all synergies around the food from which it is derived. Therefore, when certain vitamins, minerals, enzymes, antioxidants, or phytonutrients are separated into tablets, you miss important sister compounds in all original food sources. However, there are many factors to consider.
Not all foods are made equally
Take peaches as an example. Indeed, you can take individual supplements that contain the same potassium, magnesium, and vitamin C that peaches contain. However, by eating the fruit itself, you can add value from the four natural phenolic compounds of this fruit. You can keep your weight constant by combining anthocyanins, chlorogenic acid, quercetin, and catechins.
In addition, peach phytonutrients also act as prebiotics, stimulating the growth of friendly bacteria in the gut. Therefore, in this example, it means taking a total of five supplements: potassium, magnesium, vitamin C, digestive enzymes, and acidophilus to get closer to the benefits of eating fresh organic peaches. And these are only five. So do you also take peach glutathione, phenols, delphinidin, rutin, and carotenoid tablets? We know that foods contain an estimated 100,000 beneficial phytonutrients, and we only understand just a few of them, but you match that 100,000. I know I need to take a lot of pills to do.
Therefore, in general, eating whole foods offers unique and synergistic health benefits that go beyond what each ingredient has on its own.
What does a healthy diet look like?
If you want to look good, feel good, and improve your performance, eat better. But what does it mean to eat better? My team at the Marcus Institute at Thomas Jefferson University has a plant-based diet rich in vegetables up to three-quarters of a plate and a protein source that allows wise use of plant-based or some animal protein. Recommended. Especially fresh fish. Avoid sugary foods for breakfast. This is one meal that most of us struggle with because it is tuned to eat breakfast cereals and sweets in the form of pastries and muffins. Instead, aim for a plant-based or protein-based breakfast. Most people don’t have enough time in the morning, so we recommend a high quality shake made from plant-based protein. It’s quick and easy, and for additional bonuses, you can customize it to meet your nutritional needs. Do not overfill with fruit. It is not advisable to consume more than one meal of fruit per day, as so many adults suffer from insulin resistance.
In general, we avoid focusing on calories and scales when patients change their diet, instead seeing the positive benefits that healthy foods can give you, you give them I encourage you to want more.
Leafy vegetables can energize you, Brassicaceae vegetables protect you, legumes balance you, nuts empower you, and fruits (moderately) can be used as sweet treats. increase. Healthy fats like olive oil are healthy for the heart, protect the nerves, and keep you young with anti-aging nutrients.
The popular pressbook Tapestry of Health outlines the details of the food plan, and below is a summary of some important suggestions. The point is to focus on adding more foods that we call “givers”. This allows you to naturally reduce the amount of food that is a “taker” and run out of the system. In our experience, over time, healthy choices push unhealthy choices away without you feeling deprived.
Is the food the same as before?
Let’s say you have a healthy diet similar to the one above. Things get complicated here. Even if you eat well, you may not be able to get enough of some important nutrients. There are several reasons to consider.
Soil depletion, genetic engineering, and fertilizers affect nutritional value
Donald Davis, a research scientist at the Institute of Biochemistry at the University of Texas, reviewed evidence of nutrient decline that began to appear in the 1940s, along with observations of the environmental diluting effect on minerals in many food plants (Davis, 2009).
In addition, recent studies on the historical nutrient content of fruits and vegetables over 50 to 70 years have shown that food groups, especially vegetables, have been reduced by more than 5% to 40% in minerals, vitamins and proteins. I am. Recently, side-by-side comparisons of crops of the same food have demonstrated the existence of a genetic dilution effect in the presence of breeding for high yield production.
So far, these studies have uniformly shown the trade-off between yield and nutrient concentration, suggesting a wide range of phenomena. For fruits, vegetables and grains, carbohydrates typically make up 80% to 90% of the dry weight yield. When breeders choose high yields, there is virtually no guarantee that dozens of other nutrients and thousands of phytochemicals will all increase in proportion to yield, and they primarily choose high carbohydrates. Therefore, Davis states that the genetic dilution effect does not seem surprising.
A related study concluded that soil depletion, pesticides, fertilizers, and other additives designed to promote growth also had the unfortunate effect of reducing the nutritional value of these crops. As you can imagine, advocates of organic farming have taken these findings as further evidence that traditional framing may be cheaper at food checkouts, but the costs associated with illness. Considering that, it is much more expensive overall.
Loss of nutritional value from harvest to table
Studies show that most produce lose 30% of their nutritional value in just three days after harvest, and the fact that the loss continues daily also helps explain why they are not getting enough of the nutrients they need. Although research is not definitive, freezing options seem to be a reasonable second choice for fresh foods, but canned foods are definitely not.
Medicines can cause nutrient depletion
Another well-proven reason that eating fresh food may not give you the nutrients you need is related to the medicines you are taking. Studies show that 70% of Americans take at least one prescription drug. What you may not know is that many medicines can deplete your body of important nutrients.
Here are some common medicines and the nutrients they deplete in your body.
- Thiazide diuretics Diseases of the heart, liver, and kidneys deplete CoQ10, magnesium, potassium, sodium, and zinc.
- Loop diuretic Diseases of the heart, liver and kidneys are depleted of calcium, magnesium, potassium, sodium, vitamins B2, B6, C and zinc.
- ACE inhibitor In the case of high blood pressure, it depletes zinc and sodium.
- HMG-CoA reductase statin High cholesterol depletes carnitine, copper, CoQ10, essential fatty acids, selenium, vitamins D and E, and zinc.
- Metformin In the case of hyperglycemia, CoQ10, folic acid, and vitamin B12 are depleted.
How does stress affect what you eat?
stress. It is an unavoidable part of our daily lives these days. We all experience it, but we may not be aware of the harm it can cause in our bodies. Imagine yourself living in a quiet countryside without the stress of urban life. The spinach and other health foods you eat there are absorbed and used by your digestive system rather than the spinach you eat in your struggling life. In addition, stress imposes a demand on your body’s storage of nutrients, so you need more intake to offset this cycle.
One of the main problems with ongoing stress is nutrient depletion.
The stress response is fighting or fleeing. Both actions require considerable energy. Stress uses many nutrients, such as the B vitamins, for energy production, so it may make sense to supplement them when stress is high. It is also important to incorporate into your daily life how to disconnect from the stressor.
You may need more than you can eat
There are some things that can be very difficult to get enough in your diet, either because of the available food sources or because you may need something extra.
A typical example of this is vitamin D. This is one of the recommended supplements for many people, unless it indicates that blood levels are not needed. Why are we so strong in vitamin D supplements?
For most people in the world, the main source of vitamin D is the sun, not food. It exists in several food sources, but not everyone has sufficient access to them, especially some specific marine-based foods. Being outdoors was a typical part of our daily lives, so we would have gotten this nutrient directly from our exposure to the sun. But things have changed. Today, people are paying attention to the harmful UV rays of the sun, keeping them out of the sun and bubbling with sunscreen.
As a result, it is estimated that an astonishing 85% of Americans are deficient in vitamin D. Fortunately, this is easy to replenish and relatively inexpensive.
What is the best solution?
First and foremost, all foods, plant-based diets. I always insist on the benefits of eating high quality foods, but in our foods today, the fact that our lifestyle also affects how our body absorbs nutrients. And some people need extras of certain nutrients. Therefore, a limited plan of daily supplements that helps fill the nutritional gap is often recommended.
I generally recommend keeping the supplement regimen simple. Our team has a short list of things that are commonly added to the diet. Multivitamins, additional omega 3 fatty acids as needed, and probiotics as needed. Sometimes we recommend some additional magnesium at night for restless sleepers. And, as mentioned above, keep track of your vitamin D levels. Many people need to take it supplementarily.
Multivitamins must contain the antioxidants beta-carotene and vitamins C and E.
B Complex Vitamin B1, 2, 3, 5, 6, 7, 9, and 12, calcium, phosphorus, potassium, magnesium, and trace minerals zinc, iron, copper, chromium, and selenium.
Try to maximize the nutrient potential of your food with supplements.
Look for organic vegetables and fruits wherever possible. Organic is not included in everyone’s budget, but the Environmental Working Group (EWG) has put together “Dirty Darth” (foods with high levels of pesticide residues) and “Clean 15”, fruits and vegetables. It is advisable to follow the highlighted list for those containing relatively small amounts of fertilizers or pesticide residues. Lists like these will help you make the most informed choices in the supermarket. Finally, aim to eat your meal in a relaxed environment, even if that means 20 minutes away from your computer. Do not run or eat in the car.
I know that the path to optimal wellness is full of contradictions and mixed messages. My goal is to help people get rid of confusion and incorporate health into their daily lives using tools that are easy to implement.
..
