Need for good nutrition

Why is important to have good nutrition?

Medical experts advocate deriving from original food source is sufficient for daily body functioning. Not long ago, two prominent Harvard researchers managed to convince the American Medical Association to rewrite its policy guideline on the use of vitamin supplements based on a landmark review of 38 years of scientific evidence. They concluded that the current diet of most people are sufficient to prevent vitamin deficiency diseases but inadequate to support optimal health.

In fact surveys found out that 92% of modern people are not eating right, or having unbalanced diets. The human body needs a specific amount of calories and nutrition for normal biological process and fuel growth. By providing the right food, it is much like selecting the right grade of gas to make your car run well. 

The building block of the body comprises 10 trillion cells that require the right nutrients to metabolise. Thus, without an adequate intake of vitamins, minerals, protein, fats and carbohydrates, your body is unable to make the very components comprising bone, muscle, skin, fat, organ tissue and even blood. For instance, it makes no difference whether you are physically active like an athletic or performing sedentary work, carbohydrate intake is still necessary to carry out the specific activity. This is done with the cells in the human body burning these carbohydrates in order to make energy. 


Given the right nutrition, we tend to feel better because our bodies are responding well. From thinking to sports, and all other activities, our bodies and brains are able to perform at their fullest potential. Not only that, good nutrition keep us young longer, as a fit body will not succumb to aging troubles as quickly. Hence, supplying all that they need is so crucial to perform well under any conditions. 


Why is food unable to provide our nutritional requirements?

Advanced technology and efficient agricultural methods can yield higher food production capacity to meet the explosive growth of world population. However, more crop rotation deplete the minerals in the overused soils. Hence, the nutritional value of foods diminishes correspondingly. Quality is sacrificed for quantity in a broad sense.

The end of the food chain is ‘upgraded’ to chiefly highly processed and fast foods to whet our appetite. Such foods are high in calories but lack nutrition.

Lastly much nutrients in the foods are lost during the delivery period to end-users. (eg. time loss, transport means, poor packaging). Fruits can lose as much as 70% of its nutritional value over a delayed week schedule.


Is it possible for me to get a toxic overdose if my vitamin/mineral intake is more than that recommended by RDA or RDI?

Most if not all supplements do not have side effects even taken excessively. Any excess over normal body requirement taken over a specified period truly passes out as expensive urine.

However, unreasonably large doses of certain vitamins or minerals may be toxic, whether taken all at once or over prolonged periods of time. For instance,

- Taking excessive amounts of fat-soluble vitamins such as vitamins A and D singly may be of concern.

- The minerals selenium and chromium may be considered toxic substances in excess of 200mcg. However, when a special peptide bonding process is used in processing, it provides a safe, food-based source of these minerals.

Safety considerations -

- To overcome this problem, the nutrients in supplements derived from balanced formulations with food-based concentrates allows a more substantial intake over the RDAs without concern of toxicity.

- Also, to take into consideration the differences in age, weight, height, metabolism and current health status, as not everyone utilizes the same product exactly the same way. Apply caution when giving supplements to children.

Is it safe to take supplements with prescription drugs?

In most cases, a supplement may reduce the effect of drug and should not be taken at one time. To avoid the problem take the two separately say an hour apart. For instance, some supplements (eg. garlic, gingko, omega 3) are effective in thinning blood like those blood thinners (eg. waferin) prescribed as drug medication.

Herbal supplements are complex in chemical makeup, and may interact with drugs, boost blood pressure or affect various other functions that require medical supervision.

Always inform your medical professional of any vitamin, mineral or herbal supplement you are taking so they may take that into consideration when prescribing tests, drugs and other health care. Same if are pregnant, nursing or have any existing illness or condition.

Do I still need to take nutritional supplements even if I eat healthily and live a healthy lifestyle?

For various reasons, foods are not supporting the complete nutritional needs of the healthy individual, much less that of someone with health challenges. That explains why even medical doctors and athletes are taking supplements to ensure adequate nutrition. Consuming the amount of foods necessary to absorb the quantity of nutrients required to reach a therapeutic level is difficult in modern days. A concentrated food-based supplements can support the healthy individual whilst a person with health challenges need additional specific nutrition to support their healing processes.

Is there a pill fit for all?

No. Individual needs are quite specific. Young and old, sick and healthy, gender, genetic makeup etc can have much differences in nutritional intake.

For mere disease prevention and health maintenance, keeping to the RDA recommendation is sufficient if taken on regular basis. To treat a medical condition, higher amount of nutrients is required as specific deficiencies is the likely cause of the problem. For instance, calcium loss from the bones can cause osteoporosis and this mineral should be replenished regularly. An injured bone may call for more calcium to make up for the loss.

Hereditary illnesses cannot be avoided but can mitigate the damaging effect or prevent the breakout of the medical condition. Regular checkups and supplementation are advisable for young or middle-aged person with family history of illnesses. The elderly ones have to be more aggressive in taking supplements, for treating the condition and to prevent further damage such as spreading to other parts of the body. Aging also puts a dent on absorption of nutrients along with a slowing metabolism.

Similiarly women undergoing menopause and andropause for men require adequate intake of essential nutrients to cope with change in hormonal level.

How to determine if the ingredients used are worth taking?

As supplements are treated as food, this industry is unregulated unlike pharmaceuticals. Our Ministry of Health only steps in when there is serious complain that warrants investigation.

Hence, the quality, effectiveness and safety of the ingredients used in supplements can vary from one brand to another.

A cheap multivitamin often uses oxide form eg. Zinc Oxide, or Magnesium Oxide. This is simpler and cheaper to make as well. Unfortunately for the unaware consumer, it is almost useless for him or her. Oxide forms of minerals are absorbed at a rate of about 5%. That means that 95% simply gets passed out. What a waste!

A good multivitamin uses an amino acid to connect to the mineral for better absorption. You can see this in the “-ate‘ form of the mineral eg. Zinc Citrate, Magnesium Orotate, etc. These forms are absorbed at about a 35-50% rate. That is 7 to 10 times better. Yet, the good brands do not cost 7 to 10 times more!

If you are looking for a pure mineral supplement (eg calcium supplement), look for one that has different forms of the mineral in the supplement. The different forms tend to go to different tissues in your body for even better absorption e.g calcium gluconate, calcium citrate, calcium carbonate, calcium lactate - all in the same capsule.

As for Vitamin E, in its natural (most are synthetic out there) form, d-alpha-tocopherol, there are 8 variants and a combination of these works far, far better than any single type. So in your multi-vitamin, always look for mixed tocopherols and tocopheryls.

To ensure that the densely packed capsule will break down in your stomach do a small experiment. Put the capsule/tablet in a cup of vinegar, and it should dissolve completely within about 10-15 minutes. If it still looks like a tablet after this time, you can be quite sure that it will not break down, and be absorbed by the body.

The major vitamins and minerals

Type	Benefits	Sources
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.	Milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Vitamin C/ ascorbic acid	Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.	Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, guava, grapefruit, and orange.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium.	This vitamin is unique — your body manufactures it when you getsunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains.
Vitamin B12	Vitamin B12 helps to make red blood cells, and is important for nerve cell function.	Fish, red meat, poultry, milk, cheese, eggs, fortified cereals.
Vitamin B6	Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.	Potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Thiamin/ Vitamin B1	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.	Fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, peas, whole grains like wheat germ.
Niacin/ Vitamin B3	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.	Red meat, poultry, fish, fortified cereals, and peanuts.
Riboflavin/ Vitamin B2	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.	Meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Folate/ Vitamin B9/ Folic acid	Folate helps the body make red blood cells. It is also needed to make DNA.	Liver, dried beans and other legumes, green leafy vegetables, asparagus, orange juice, fortified bread, rice, and cereals

Type	Benefits	Sources
Calcium	Calcium is vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.	Milk and other dairy products (such as yogurt, cheese), broccoli, dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk.
Iron	Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath.	Red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.
Magnesium	Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.	Whole grains and whole grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate.
Phosphorus	Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.	Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.
Potassium	Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.	Broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.
Zinc	Zinc is important for normal growth, strong immunity, and wound healing.	Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.

How much supplements should one take daily?

Our body requires 17 vitamins and vitamin-like substances, a diverse group of plant-based antioxidants, at least 14 trace elements and minerals and several compounds important in glutathione and lipid metabolism.

The most essential vitamins that the Journal of American Medical Association strongly recommend a 100% RDA to take in a tablet are vitamin A, B1 (thiamin), B2 (riboflavin, B3 (niacin), B5 (pantothenic acid), B6 (pyroxine), B12 (cobalamin), biotin, C (ascorbic acid), D (cholecalciferol), E (tocopherol), folic acid and K.

How long do I need to take supplements?

Supplementing your diet daily with nutrients that support your body systems contributes to long-term health benefits. With supplements, you will have a greater chance of making a positive impact on your health and longevity. Being consistent in taking your supplements is also very important. Keeping optimum levels of nutrients in your system keeps your body ready to meet the challenges of daily life.

Is it better to take supplements with food or on an empty stomach?

- It is best to take vitamin/mineral supplements during or after meals because they combine with nutrients from the food that help them work synergistically together to ensure absorption and assimilation.

- Products that contain enzymes, friendly bacteria and nutritional yeast work best when taken on an empty stomach or before meals because this allows their beneficial nutrients to be absorbed rapidly without competing with foods. In fact, they help to prepare the body for better nutrient absorption from the foods that are eaten, and thus improve digestion and rapid nutrient delivery.

How frequent should supplements be taken?

Popping all pills at one go is not advisable as the body uptake is limited. For instance, calcium can be absorbed only up to 500 mg per session and extra has to leave the body. Calcium found in a multivitamin pill is usually much lesser than the recommended daily allowance and thus it should be added separately. Calcium in combination with magnesium and vitamin D improve the bioavailability and higher absorption altogether than if taken separately.

Should children take supplements?

Children have very unusual and picky eating habits that often do not allow them to get an adequate supply of the nutrients they need for their active, growing bodies. Supplements provide added assurance that their nutrient needs are being met regardless of their dietary habits. Studies have shown that supplemental nutrients added to the diets of babies and children contribute substantially to their mental and physical growth and health.

Supplements help children cope with the nutritional drain that is caused by the constant stress placed on their rapidly developing bodies and minds. Keeping children’s nutrition at optimum levels can help them be prepared for healthy adulthood.

Recommendations

A good multivitamin supplement usually contains the recommended daily dose of a variety of vitamins, minerals and other nutrients to deliver the synergistic benefits of optimal health. In essence, regular intake should see an overall improvement in bodily functions manifested in stronger physical and mental health.

Hence, taking a multivitamin should be a daily routine at your convenient time. There is no preferred time unless you are on medication. So do not skip even if missed taking at a regular time.

Source: http://www.weightlosslodge.com/important-good-nutrition

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