Introduction
Do you have a pile of various supplements at home? Do you mechanically swallow handfuls of pills like completing a task to compensate for missing nutrients?
In our fast-paced lives, even “eating properly” has become a luxury. Many people replace vegetables with a multivitamin and fresh fish with protein powder and believe that supplements labeled as “one pill for every day’s needs” can completely replace the nutrition of healthy foods.
The overwhelming advertisements promote the idea that “swallow this capsule, and you’re healthy.” However, we ignore that real nutrition isn’t just about one single ingredient. It is the perfect combination of various elements in food. When we completely rely on supplements to fill the nutritional gap, we overlook that health is hidden in every bite of fresh, healthy food.
Healthy Foods vs. Supplements
Nutrient absorption: Healthy food is rich in various nutrients, such as protein, carbohydrates, fats, fiber, and water, as well as various vitamins and minerals, which work together to promote the absorption of nutrients. Supplements, on the other hand, are often not absorbed as well as food. For example, the iron in spinach needs vitamin C to promote the absorption of non-heme iron, but supplements alone may have a discounted effect.
Potential risk: Supplements often contain high doses of nutrients, and people may unwittingly consume excessive amounts. Overdosing on nutrients can be harmful. For example, taking large amounts of vitamin D can cause toxicity, with serious symptoms such as weight loss, loss of appetite, and irregular heartbeat. It can also raise blood calcium levels and lead to organ damage.
Some supplements can also interact with medications. Some combinations can reduce efficacy, enhance side effects, and even cause health risks. For example, vitamin K can promote blood clotting, but Warfarin prevents blood clots by inhibiting its effects. Consuming large amounts of vitamin K can reduce the effectiveness of Warfarin and increase the risk of blood clots. The nutrients in food are relatively low, and daily diets do not usually reach harmful levels.
Efficiency and convenience: Experts recommend prioritizing vitamins and minerals through nutrient-rich foods rather than supplements. However, supplements do provide rapid, targeted nutritional supplementation for specific groups of people. For people who find it difficult to ensure a balanced diet, supplements provide an effective and convenient way to meet daily nutritional needs. In addition, some nutrients may be under-consumed even with a healthy diet. For example, Vitamin D is deficient in people living in areas with insufficient sunlight, which makes targeted supplementation particularly important.
Overall, obtaining nutrients through natural foods is the safest and most reliable way of nutritional supplementation.
What Vitamins and Minerals Does Our Body Need, and Which Foods Provide Them?
Vitamins and minerals are micronutrients. Although micronutrients do not provide us with energy, they are involved in metabolic processes that enable us to obtain energy from carbohydrates, proteins, and fats.
Vitamins
Vitamin A
Vitamin A can promote immune system functioning, maintain healthy skin, and help with vision. The recommended daily intake is 900 mg per day for men and 700 mg per day for women. Orange-colored fruits and vegetables, such as carrots, sweet potatoes, and pumpkin, green leafy vegetables, such as spinach, peas, and broccoli, and animal sources, such as liver and eggs, are recommended.
Vitamin B
B-group vitamins are involved in metabolism, erythropoiesis, neurological maintenance, and DNA synthesis and repair. They are B1, B2, B3, B5, B6, B7, and B12. It’s recommended to consume a variety of whole foods, such as lean meats, fish, whole grains, fruits, vegetables, and legumes.
Vitamin C
Vitamin C has the ability to promote collagen synthesis, boost immunity, and help iron absorption and antioxidant properties. The recommended daily intake is 75 mg for women and 90 mg for men. The main food sources are fruits such as oranges, lemons, limes, and grapefruits, and vegetables such as cabbage, capsicum, spinach, Brussels sprouts, lettuce, and broccoli.
Vitamin D
The function of Vitamin D is to promote calcium absorption, maintain bone health, and participate in immune regulation. The recommended daily intake is 15-20 mcg. Ultraviolet (UV) radiation from sunlight is necessary for the skin to produce vitamin D and is the best natural source of vitamin D. We can also find from foods such as deep-sea fish and egg yolks.
Vitamin E
Vitamin E is an important fat-soluble antioxidant whose main functions include protecting cell membranes, maintaining cardiovascular health, and enhancing immunity. The recommended daily intake is 15mg. The best food sources are meats, egg yolks, spinach, broccoli, nuts, and healthy oils.
Vitamin K
Vitamin K promotes blood clotting and regulates calcium metabolism. The recommended daily intake is 90 mcg for women and 120 mcg for men. The main food sources are vegetables such as spinach and kale, fruits such as avocado and kiwi fruit, and some vegetable oils such as soybean oil.
Minerals
Calcium
Calcium is essential for bone health, muscle contraction, nerve conduction, and blood clotting. The recommended daily intake is 1000-1200 mg. The main food sources are dairy products such as milk, yogurt, and cheese, soy products such as tofu and soymilk, breakfast cereal, and vegetables such as broccoli, parsley, and kale.
Iodine
Iodine is a key element in synthesizing thyroid hormones and regulates metabolism, brain development, and body temperature. The recommended daily intake is 150 mcg. The main food sources are dairy products, seafood like oysters, shrimp, and tuna, seaweed like kelp, wakame, and kombu, eggs, and some vegetables like beans, broccoli, and cabbage.
Iron
Iron is a key mineral for blood production and oxygenation. It is important for the immune system to function against infection. The recommended daily intake is 18 for women and 8 for men. The main food sources are red meat and offal, fish, poultry, legumes, eggs, and breakfast cereals with added iron.
Zinc
Zinc is involved in the bodily function of growth and development and the immune system. It helps produce vitamin A and transports it throughout the body. The recommended daily intake is 8 mg for women and 11 mg for men. The main food sources are red meat, shellfish, poultry, milk and cheese, whole grains, and cereal with added zinc.
Magnesium
Magnesium is essential for energy metabolism, muscle nerve function, and bone health. Magnesium’s main functions include regulating heart rhythm, maintaining normal blood pressure, improving sleep quality, and supporting blood sugar metabolism. The recommended daily intake is 310 mg for women and 350 mg for men. The main food sources are nuts, legumes, dark green vegetables, seafood, whole grains, chocolate, and cocoa.
Potassium
Potassium is important for the proper functioning of nerves, muscles, and the heart and helps lower blood pressure. The recommended daily intake is 2300 mg for women and 3000 mg for men. The main food resources are bananas, apricots, mushrooms, spinach, nuts, and seeds.
Sodium
Sodium is an essential mineral for maintaining fluid balance and neuromuscular function. The recommended daily intake is 1500 mg. Salt is the main food source, also other foods like wholegrains, meat, and dairy products.
Conclusion
Food is a natural source of nutrition, and we should obtain the nutrients we need mainly through a balanced diet. Supplements should only be used as supplementary means under certain circumstances, but not replace natural foods. For special groups such as pregnant people, the older people and vegetarians, when it is challenging to meet the nutritional requirements of the daily diet, supplements can be used reasonably under the guidance of a doctor. Following the doctor’s instructions carefully to avoid medical interaction and overconsumption.