Many people don’t acquire enough nutrition just from eating. According to the CRN 2017 Survey on Dietary Supplements, which Ipsos Public Affairs conducted on behalf of the association, 76% of individuals in the United States—more than 170 million people—take dietary supplements. However, whether synthetic nutrients deliver the same advantages as natural nutrients has been the subject of great controversy.
Synthetic supplements are said to be comparable to vitamins and minerals found in food by scientists. That’s impossible because they are made in a lab, whereas natural vitamins and minerals come from plants. Natural components are usually absent from synthetic supplements. Chemicals created in a lab make up the constituents of synthetic supplements. Although synthetic vitamins may taste natural, your body may not absorb them as well as natural nutrients.
Natural foods contain fiber, vitamins, minerals, antioxidants, amino acids, healthy fats, and plant compounds, all of which are thought to be responsible for a variety of health benefits. Higher intake of natural foods is connected to a lower risk of heart disease, cancer, diabetes, blood pressure, obesity, arthritis, and several cognitive diseases, according to observational studies. They’ve also been associated with lower cholesterol, better heart health, less oxidative stress, and improved glycemic management.
Do you normally use supplements to make up for the nutrients your diet lacks? It’s a frequent misconception that you can compensate for a shortage of vitamins and minerals by taking supplements. Supplements were never meant to be a replacement for food, and they can’t possibly match the nutrients and health advantages of real foods. Here are my top four reasons why whole foods are better than supplements:
Efficient Nutrition
Food is more complex and will more effectively meet your nutrient demands because it contains a variety of micronutrients and other benefits. Whole foods can be broken down and absorbed more efficiently by the digestive system since natural sources are better absorbed by the body.
Improved Health
A diet rich in natural foods including fish, seafood, seaweed, lean meat, fruits, vegetables, herbs, and whole grains has been linked to a lower risk of diseases like cancer, diabetes, blood pressure, obesity, and heart disease in multiple studies. Amino acids, fiber, vitamins, and minerals are abundant in whole foods. They also contain phytochemicals, which are plant-based compounds. Plants get their color, flavor, and aroma from these compounds. Some are antioxidants that protect cells from damage. Flavonoids, carotenoids, anthocyanins, sulfides, and lycopene are examples of antioxidant phytochemicals. A high phytochemical intake from vegetables, fruits, nuts, legumes, and whole grains has been linked to a lower risk of cancer, cardiovascular and other diseases.
Increase Fiber
Dietary fiber is found in foods such as grains, fruits, vegetables, and legumes, which can help reduce the risk of type 2 diabetes, colon cancer, stroke, and heart disease. Fiber is beneficial to your health for many reasons, including improving gut health and promoting feelings of fullness. Dietary fiber is not found in dietary supplements.
Healthy Fat
Incorporating more whole foods into your diet will help you reduce the trans and saturated fats that are frequently added to processed and fast foods while eating more whole foods will make it easier to emphasize the healthy fats found in natural food sources. When fat is consumed with fat-soluble vitamins (A, D, E, and K), they absorb better. However, for optimal nutrition, focus on eating balanced meals that include healthy fats and a variety of fruits and vegetables. To obtain essential fatty acids and help in vitamin absorption, choose plant-based fats such as avocado, fatty fish, chia seeds, dark chocolate, sunflower oil, flax, and extra virgin olive oil.
Boost Immune System
Many whole foods contain health-promoting components, such as zinc, selenium, folic acid, and vitamins A, B, C, D, E, which slow the natural process that leads to cell and tissue damage. Deficits in and vitamins and minerals have been shown in studies to alter immune responses. These nutrients help the immune system in a variety of ways, including acting as an antioxidant to protect healthy cells, promoting immune cell growth and activity, and producing antibodies. According to observational studies, those who are malnourished are more likely to contract bacterial, viral, and other infections.
Safe
It is impossible to overdo whole-food nutrients, but supplements can be overdone. For example, an excess of calcium or vitamin A from supplements can be extremely harmful to your health.
Supplements are not food substitutes or replacements, and it is always preferable to obtain amino acids, vitamins, minerals, antioxidants, fiber, and other nutrients from food, which is a natural source, rather than from a man-made product. Personally, I strive to eat high-quality, nutrient-dense foods and maintain a varied and balanced diet to ensure that my body receives all of the nutrients it requires.