Vitamins are substances that are naturally present in the foods we eat. Although we only need a small amount of them, they are crucial for normal growth, development and good health. Vitamins do not contain any calories but they are necessary for the body to convert food into energy. Vitamins are also essential in building and repairing cells, tissues and organs.
In recent years, taking vitamin supplements has become the norm rather than the exception due to modern people's fast-paced lives and hectic schedules. Many people assume that by popping multi vitamin pills, they make up for what they lacked in their diets. After all, even if supplements do not help, they will not harm.
Advocates of vitamin supplementation believe that vitamins can greatly eradicate free-radical damage, thereby preventing cancer and other diseases. This theory was once supported by initial tests. However, recent tests reveal disturbing results. According to the latest study published in the Journal of the American Medical Association (JAMA), taking supplements such as vitamins A, E and beta-carotene could shorten lifespan.
Vitamins A, E and beta-carotene have recently been discovered by researchers from the University of Copenhagen, Denmark, to raise the risk of the early death by 16, four and seven percent respectively. Current research by Harvard University shows that adding vitamin A to low-fat milk is not beneficial for the body as it may lead to osteoporosis. In addition, people who take vitamin A supplement face a 50 percent increased risk of bone fracture.
In the past, it was said that taking vitamin A supplements can lead to lower risk of lung cancer for men below 60 who have been smoking for less than 40 years. The latest research, however, states that this protective effect works only if one eats a well-balanced diet that includes foods rich in vitamin E.
Vitamin C did not fare any better. It has been found that long term consumption of vitamin C pills may increase oxalic acid in the body, thereby increasing the risk of oxalate-type kidney stone formation. Allicin, the principal biological active compound of garlic, was once thought to reduce cholesterol, hypertension and help fight infection. However, recent research found out that the effects are temporarily and inconsistent.
THE BENEFITS OF THE PLANT FOOD
The American Dietetic Association, US National Academy of Sciences and the British Heart Foundation maintain that the best way to obtain vitamins is through wholesome foods, that vitamins in pill form should not be used to substitute a balanced diet.
Wholesome plant foods are rich in a variety of nutrients essential to health. Certain plant foods, like soy, are also rich in protein. That prompts many to ask: why don't plant foods produce the same toxic effects that an excess of multi-vitamin pill does ?
The reason is because in plant foods, nutrients like vitamins, minerals, antioxidants, phytochemicals and polysaccharides exist in a "package" with numerous other beneficial compounds, such as fibers, enzymes, co-enzymes and amino acids, to name just a few. Experts have approximated the figure to 40 nutrients or more. This interrelated and balanced "arrangement" ensures that nutrients are absorbed optimally by the body. No matter how hard one tries, this balance cannot be created in a vitamin bottle.
Take a carrot for example. A 100-gram serving of raw carrots contains about 2800 IU* of vitamin A. Although this exceeds the recommended amount for women, it will not cause any side effects like fatigue and liver damage if one eats carrot everyday. The vitamin A in carrots exist in its natural molecular structure, in harmony with other nutrients. It is easy digested and absorbed by the body. The vitamin A supplement is artificially made. Like a drug, it is in pure form, and when taken in large amounts, cause harmful side effects.
Wholesome plant foods contain phytochemicals, which studies have shown to reduce cancer risk. Many fruits and vegetables are also good sources of antioxidants-substances that are effective in fighting free radicals. Consumption of plant-based antioxidants helps in anti-aging and keeps the immune system in tip-top condition to defend the body against diseases.
Also, fiber is found only in plant foods. Soluble fiber helps reduce blood cholesterol levels and control the rise of blood sugars while insoluble fiber aids digestion and helps metabolism. Research shows that fiber plays an important part in the body; it helps prevent gastrointestinal diseases, heart disease, diabetes and certain types of cancer. What's more, plant foods are easily digested and low in fat, calories and cholesterol, which makes them the perfect fuel for boosting the immune system.
A HEALTHY DIET COMES FROM EATING A WIDE VARIETY OF FOODS
The dosage of supplements often far exceeds what the body needs on the daily basis. Studies have shown that an overdose of vitamins, even slightly in excess, can cause undesirable outcomes. As a result, toxicity may occur when supplements are taken over a period of time. For example, many people take large amounts of vitamin C believing that it will help prevent or minimize the symptoms of a cold. However, there is no evidence suggesting this benefit. On the contrary, overdosing on vitamin C can lead to diarrhea, kidney stones and in some serious cases, heart and liver problems.
Hence, for health reasons, always obtain what you need from the diet. Many people fall ill because they lack nutritional knowledge. Many more do not know that nature provides all the nourishment we need for a healthy immune system. In fact, all we need to do is to make the simple decision to eat healthier to improve and prolong our lives. That said, it is crucial to remember that since our body only produces a few vitamins, it is important for us to eat a wide variety of foods; no single food can provide all the nutrients we need daily. When we eat wholesome diets, we can be sure that we will get all the necessary nutrients and other substances our body need for optimum health.
*An International Unit (IU) is an internationally accepted amount of a substances. This type of measure is used for fat-soluble vitamins (such as vitamins A, D and E) and certain hormones, enzymes, and biologicals (such as vaccines).
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