Supplements: Nutrition in a pill?
With thanks to Graeme, Shapesmart PT
Supplements aren’t for everyone, but People that aren’t getting enough required nutrients through food intake to reach fi tness goals, older adults, people with defi ciencies, pregnant women and others will benefi t from specifi c supplements.
It really should go without saying that your nutritional needs should be met primarily through your diet. For some people, however, supplements may be a useful way to get nutrients they may otherwise be lacking. But before you go shopping for supplements, get the facts on what they will and won’t do for you.
Supplements vs. whole foods Supplements aren’t intended to be a food substitute because they can’t replicate all of the nutrients and benefi ts of whole foods, such as fruits and vegetables. So depending on your situation and your eating habits, dietary supplements may not be worth the expense.
Whole foods off er three main benefi ts over dietary supplements: 1. Greater
nutrition. Whole foods are
complex, containing a variety of the micronutrients your body needs — not just one. An orange, for example, provides
vitamin C plus some beta
carotene, calcium and other nutrients. A vitamin C supplement lacks these other micronutrients.
2. Essential fi ber. Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fi ber. Most high-fi ber foods are also packed with other essential nutrients. Fiber, as part of a healthy diet, can help prevent certain diseases, such as type 2 diabetes
12
and heart disease, and it can also help manage constipation.
3. Protective substances. Whole foods contain other substances important for good health. Fruits and vegetables, for example, contain naturally occurring substances called phytochemicals, which may help protect you against cancer, heart disease, diabetes and high blood pressure. Many are also good sources of antioxidants - substances that slow down oxidation, a natural process that leads to cell and tissue damage in the body.
Who needs supplements? If you’re generally healthy and eat a wide variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fi sh, you likely don’t need supplements. (Bottom note)
However, dietary guidelines recommend supplements or fortifi ed foods in the following situations: • Women who may become pregnant should get 400 micrograms a day of folic acid from fortifi ed foods or supplements, in addition to eating foods that naturally contain folate.
• Women who are pregnant should take a prenatal vitamin that includes iron or a separate iron supplement.
• Adults age 50 or older should eat foods fortifi ed with vitamin B12, such as fortifi ed cereals, or take a multivitamin that contains B12 or a separate B12 supplement.
Dietary supplements also may be appropriate if you: • Don’t eat well or consume less than 1,600 calories a day
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the.wire@btinternet.com
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