Eating vs. Supplementing

In recent decades, the vitamin and supplement industry has grown to epic proportions. This billion dollar a year industry has proved to be both beneficial and misleading to consumers. Many people now have access to products that address health concerns and promote wellbeing. On the other hand, many people have started to use supplements as a way to avoid changing their diets and nutrition lifestyles. Just remember, they are called "Supplements" for a reason. (They aren't called "e;Replacers"e;)

The general rule of thumb when it comes to supplementing is to use supplements to enhance your current diet or nutrition lifestyle or to use supplements as a cure for a dietary deficiency. Supplements should never replace proper nutrition or healthy eating. In fact, most nutritionists would argue that you can obtain all of your daily nutrition requirements through proper nutrition. You can also go beyond the daily minimums, and customize your diet to reach nutrient goals.

Food is the best source of nutrition.

The body absorbs and processes nutrients from food far better than it does nutrients from manufactured supplements.

Also, there are other biologic ingredients found in food that are not always found in supplements. For example, enzymes contained in the skin of a bell pepper actually work with your body to help break down the food and tap its nutrients! The bioavailability of nutrients from food is much higher than that from supplements.

It is the activity of these ingredients as a whole, that makes food the superior form of supplementing. When you think about supplementing, think first about what foods you can use as supplements. Need extra Vitamin C? Try eating an orange bell pepper. Need extra protein? Try some broccoli!

Go to Page Two of this section to learn which foods can act as "supplements".

So, when considering the use of supplements, make sure to assess your diet before you start supplementing. Track the nutrients you are already obtaining from your food and pursue ways to increase your nutrient intake by changing the way you eat. While taking a few pills or capsules of a supplement is easier than changing your diet, it is important to remember:

A greater nutrient impact will be achieved through a nutrient-focused diet.

There are some cases where supplements are necessary and essential for good health. People with food allergies, restrictive diets and people with specific health conditions will require supplementation of their diets. It is recommended that you work with your health care provider to determine what forms of supplements are right for you.

How many nutrients are you getting out of your diet?

Start Tracking Your Nutrients!

Below is a categorization, relating foods to common supplements. As you can see, there are many food sources for your vitamin and other supplement needs. Please note, that this is not an exhaustive list.

Antioxidants

Omega Fatty Acids

Calcium + Magnesium

Beta-Carotene

Vitamin E

Co-Enzyme Q10

Vitamin B-12

Vitamin B-6

Vitamin A

Fiber (Dietary)

Zinc

Chromium

Lycopene

Flavonoids

Iron

Antioxidants

• Blueberries
• Pomegranates
• Raisins
• Oranges
• Sweet Potatoes
• Red/Yellow/Orange Bell Peppers
• Dark Chocolate

Antioxidants are critical for the elimination of free radicals (trouble makers associated with cancer, heart disease, rapid aging, wrinkles and more) from your body. Almost all diets should be high in antioxidant rich foods. When you are not able to maintain an antioxidant-rich diet, try taking a supplement.

However, if you are a smoker, especially one who drinks alcohol on a regular basis, you should know that a recent study from 2004 found an increased risk of lung cancer and colorectal cancer in smokers who took synthetic beta-carotene supplements. If you smoke, try to get all of your antioxidant and betacarotene needs from food until more research can put this issue to bed. Or, quit smoking!

Many people are now recommending that you use antioxidant supplements that are non-synthetic. Non-synthetic antioxidants are usually obtained from plant and fruit sources. There are a number of good supplements on the market that provide non-synthetic antioxidants.

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Omega Fatty Acids

• Spinach
• Flax Seeds
• Salmon
• Shrimp
• Squash

Great for the brain, great for the heart, just plain great! Many studies have shown that an effective agent in warding off heart disease is Omega Fatty Acid. But, did you know that some studies have also shown increased brain functioning in people who eat a diet rich in these power nutrients? And it doesn't stop there: a diet rich in Omega Fatty Acids is also great for healthy hair and skin!

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Calcium + Magnesium

• Spinach
• Ground Basil
• Yogurt
• Broccoli
• Collard Greens
• Sesame Seeds
• Lowfat, White Cheeses

We all know that calcium is essential for strong bones, but did you know that it is also important for maintaining good impulses between nerves and muscles? Much of the daily calcium you need can be obtained from the foods you eat. Magnesium is also great for strong bones, but it is also important for proper blood circulation and relaxing muscle tissue.

Tip: After a strenuous workout, eat foods rich in both calcium and magnesium. Your muscles will thank you for it!

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Beta-Carotene

• Carrots
• Sweet Potatoes
• Kale
• Turnip Greens
• Thyme
• Winter Squash

Beta-Carotene is a source of Vitamin A, an antioxidant that is neccessary for the elimination of free radicals. But, it is also essential for good vision and the immune system.

However, if you are a smoker, especially one who drinks alcohol on a regular basis, you should know that a recent study from 2004 found an increased risk of lung cancer and colorectal cancer in smokers who took synthetic beta-carotene supplements. If you smoke, try to get all of your antioxidant and betacarotene needs from food until more research can put this issue to bed. Or, quit smoking!

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Vitamin E

• Almonds
• Sunflower Seeds
• Olives
• Papaya
• Spinach

Vitamin E is in the family of antioxidants. But, it has special properties for keeping the skin young and protecting it from Ultraviolet light. Vitamin E also works to keep cellular communication at its best and may help prevent against certain diseases, such as cancer.

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Co-Enzyme Q10

• Whole Grains
• Fish
• Organ Meats

Co-Enzyme Q10 is all the rage...for good reason! Co-Enzyme Q10 gives a boost to your Vitamin E, promotes healthy heart functioning (prevention of heart disease and recovery from damage due to heart disease related events) and helps stabilized blood sugar.

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Vitamin B-12

• Calf Liver
• Snapper
• Salmon
• Lamb
• Shrimp & Halibut
• Yogurt

Vitamin B-12 is an important nutrient for optimizing the metabolic pathways. Not only does it increase the body's capacity to process all food groups, but it also supports the production of red blood cells. Vitamin B-12 (and all of the complex B's) have been hailed for their energy-providing properties.

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Vitamin B-6

• Yellowfin Tuna
• Bananas
• Chicken Breast
• Turkey Breast
• Beef Tenderloin
• Halibut

While Vitamin B-12 works to help your body metabolize all food groups, Vitamin B-6 is specifically intent on helping your body process sugards and starches. Lack of Vitamin B-6 is often evidenced by fatigue and malaise. Additionally, Vitamin B-6 prevents the buildup of homocysteine in your blood. Homocysteine is an amino acid that, at high levels, interfers with the cholesterol in your body, causing damage to your arteries. High levels of homocysteine cause blood to clot more than it normally should, putting you at higher risk for a stroke.

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Vitamin A

• Spinach
• Sweet Potato
• Kale
• Squash
• Red Bell Peppers
• Asparagus
• Carrots

Vitamin A is among the major antioxidants (A,C,E,Selenium). Its major source is betacarotene, and it acts to support good vision, eliminate free radicals, and support the immune system.

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Fiber (Dietary)

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Zinc

• Beef Tenderloin
• Sesame Seeds
• Pumpkin Seeds
• Yogurt
• Green Peas
• Shrimp
• Lamb
• Claf Liver

Zinc is everywhere nowadays. That's because when it comes to supporting the immune system, both before and during a cold, nothing seems to work better at getting rid of those aweful symptoms. Zinc is an essential nutrient for supporting the immune system, but did you also know that Zinc promotes taste and smell, works with your metabolism, and helps balance your blood sugar? However, too much Zinc can actually cause stomach problems, so be careful with your dosage!

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Chromium

• Onions (raw)
• Romaine Lettuce
• Tomatoes
• Oysters
• Whole Grains
• Potatoes
• Bran

The primary benefits of chromium are lowered cholesterol and regulation of blood sugar. People with high cholesterol, high blood pressure, high blood sugar and insulin resistance may benefit from a diet rich in chromium-providing foods.

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Lycopene

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Flavonoids

• Cabbage
• Black Beans
• Apples
• Blueberries
• Onions
• Black Tea

Another cellular protector, the flavonoids are capable of protecting your cells against the effects of oxidation. Similar to how Co-Enzyme Q10 boosts the effects of Vitamin E, Flavonoids put a little more "pep" in your Vitamin C.

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Iron

• Soybeans
• Lentils (cooked)
• Spinach
• Tofu
• Pumpkin Seeds

Anemia is caused by iron deficiency. Iron deficiency happens when your blood has low oxygen carrying capacity. Iron actsd to help your blood deliver oxygen to your cells. Iron is a sensitive nutrient: too much iron can cause constipation and other digestive troubles. A well-balanced diet is usually free of iron deficiences. However, if you are concerned you are not getting enough iron in your diet, try loading up on lentils and spinach! Plant-based iron sources are just as good as meat-based sources, so don't feel as if you have to over-indulge in red meat to ensure you are getting an adequate iron supply. Also, if you are iron deficient, remember that plant-based iron sources also have fiber and will not cause nearly the amount of constipation that synthetic iron supplements do.

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The Nutrispot Nutrition Tracker tracks up to 46 individual food nutrients, as well as calories, cholesterol, protein, fats, carbohydrates, sugars and fiber. Click here to learn more about becoming a member.