March Topic: SUPPLEMENTS
are not substitutes for whole foods
Store shelves are flooded with vitamins, minerals
and herbs with claims to boost physical and mental
health. There are reports that vitamins B, C, E,
beta-carotene and magnesium can boost brain power;
however, before you pop in that pill, all of those
substances are present in high amounts in real foods,
and it tastes much better! Vitamin C can be found
in citrus fruits, and beta-carotene in carrots,
spinach, and other dark green, leafy vegetables.
“There’s a place for supplements and
nutrients,” says Noralyn L. Wilson, RD, a
spokeswoman for the American Dietetic Association,
“but they’re not substitutes for whole
foods.” Experts do know, based on scientific
research, that whole foods such as fruits, vegetables
and whole grains support health in general. “If
an individual consistently eats a healthy diet,
their level of performance will be enhanced,”
says Wilson. “If not, it might decrease ability
to concentrate.” According to the Canadian
Association for Fitness Professionals, or CanFitPro,
there are some advantages and disadvantages to
taking supplements.
Advantages:
- Probably not harmful to take a multivitamin
pill/day.
- Recommended when unable to receive nutrients
through food choices.
- Affordable if you have expendable income.
Disadvantages:
- Extensive and uncontrolled supplementation
based on self-diagnosis can lead to toxicity.
- Supplements of single nutrients can create
an imbalance or interaction with other nutrients.
- Creates a false sense of security that a pill
will be the needed insurance to good health.
In essence, a balance of a healthy diet and supplementation
is the best solution to good health.
Therefore, when faced with an entire wall of pills,
powders and potions, here are a few supplement
hunting tips to keep in mind, as suggested by
CanFitPRo:
1. Buy Generic Brands: Most vitamin companies
buy their vitamins and minerals from the same
group of multinational manufacturers.
2. Don’t be lured by extra ingredients like
choline, inositol, lecithin, PABA, etc.; the amounts
are usually small and therefore not worth the
price increase.
3. Check expiration date on label since over time
the supplement loses its potency.
4. Choose a balanced supplement with a vitamin/mineral
combination. Containing vitamins A,D,E,K, all
of the B-vitamins and the important minerals.
Many multi are low in calcium and magnesium so
you may consider taking a calcium/magnesium supplement
as well.
5. Watch for an excess of phosphorus/Vitamin B6/Iron.
No more than 500mg of phosphorus and 200mg of
VitaminB6 and 10mg of iron.
6. Buy synthetic versus natural. Your body generally
cannot tell the difference.
Having said this, I still love food! So do not
forget to enjoy EATING your meals!!!
References: WebMDFeature by Dulce Zamora Published
Feb.9, 2004
CanFitPro Nutrition and Wellness Specialist Manual
Healthy Eating For Healthy Living, covers topics
on Nutrition & Wellness and is in the monthly
newsletter.
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Elia
Azzuolo, CanFitPro certified Nutrition and
Wellness Specialist. She is also a certified
Personal Trainer and Fitness Instructor.
Elia Azzuolo is Ellimay©'s cartoonist.
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