As obvious as this may sound to many people, there are still many supporters of food supplements out there.
We cannot blame them.
The offer is there, in excess.
Their promise?
No need to change your eating habits, just take a few pills and you will be healthy!
The problem: taking each nutrient individually does not equal eating a real whole food containing those same nutrients.
In fact, it has been proved that in some cases taking nutrients as supplements can even be dangerous. So keep reading.
| DISCLAIMER This article is not a substitute for your own healthcare provider’s medical care or advice and should not be relied upon by you other than upon the advice of your treating provider. |
The temptation of food supplements
Here I am, standing in front of the supermarket shelf. One supplement package after the other, neatly lined up.
What would you like to have? Some Vitamin C or a complete mineral package?
Amazing, it could not be easier to take in nutrients which and as you wish without wasting much time and thought…
Where is the risk?
Food supplements cannot be so unhealthy, otherwise they would not be offered. Would they?
You should keep the following in mind:
- Food supplements usually contain a higher proportion of nutrients than the body needs. Your body cannot always utilize or dispose of the excess.
- Research indicates that 1000 mg or more calcium per day is enough to maintain an increased risk of dying from cancer (1) .
- Intake of Vitamin D without having a Vitamin D deficiency could lead to a high risk of dying from various causes (2).
- Nutrients often work in duo. Perhaps the best known example is the sodium-potassium pair (3). Researchers suggest that the ratio of sodium to potassium ingested is more important than the amount of each. By trying to correct a problem without taking into account all the complexity of life, we can easily create new ones.
- Researchers confirm that the intake of nutrients from food is closely linked to a reduction in overall mortality (4).
Natural nutrients? Of course!
Even though food supplements contribute to overall nutrient intake, they can be harmful if taken inappropriately.
The best and healthiest way is to take nutrients from food or if needed to choose natural supplements made from plant extracts.
In conclusion: Enjoy and take advantage in priority of the great offer of nutrients Nature has to offer!
Some examples of the nutrients you can find in fruits
Avocado
Avocado contains more than 20 essential nutrients.
A 150 g serving of avocado provides, among other things(5):
- Vitamin K: 39% of the recommended daily allowance (RDA)
- Vitamin B9: 30% of the RDA
- Vitamin C: 25% of the RDA
- Potassium: 21% of the RDA
- Vitamin B6: 19% of the RDA
- Vitamin E: 16% of the RDA
- Fiber: 10 g
Papaya
A 140 g serving of papaya provides, among other things (6):
- Vitamin C: 144% of the RDA
- Vitamin A: 31% of the RDA
- Vitamin B9: 13% of the RDA
- Potassium: 10% of the RDA
Banana
A 225g server of banana provides, among other things (7):
- Vitamin B6: 41% of the RDA
- Vitamin C: 33% of the RDA
- Manganese: 30% of the RDA
- Potassium: 23% of the RDA
- Magnesium: 15% of the RDA
- Vitamin B9: 11% of the RDA
- Vitamin B2: 10% of the RDA
- Vitamin B5: 8% of the RDA
- https://www.sciencedaily.com/releases/2019/04/190408183720.htm
- https://www.sciencedaily.com/releases/2019/04/190408183720.htm
- https://www.health.harvard.edu/staying-healthy/potassium_and_sodium_out_of_balance
- https://www.sciencedaily.com/releases/2019/04/190408183720.htm
- https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
- https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1985/2
- https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
