Is it possible to skip your daily servings of fruits, vegetables, meat, nuts, and beans and take a vitamin instead?
The answer is No. Dietary supplements are not meant to be food substitutes, as they cannot replace all of the nutrients and benefits of whole foods. Dietary supplements or vitamins can help play a role in your health by complementing your regular diet if getting enough nutrients is a problem. The amount of vitamins and minerals needed in our bodies is a small amount but we need a steady intake for normal growth and function. Certain populations need more than others.
What Are Vitamins and Minerals?
Vitamins → Are nutrients needed for a variety of biological processes like growth, digestion and nerve function. Vitamins help the body use the foods we eat for energy. Vitamins and minerals supply no calories and fat to our diet.
Minerals → These nutrients are the main components in your teeth and bones and serve as building blocks for your cells. Minerals help regulate fluid balance and deliver oxygen to your cells.
Whole foods such as fruits and vegetables are the best sources of vitamins and minerals. They offer many benefits over dietary supplements.
Foods are complex, containing many nutrients your body needs. Foods also contain good sources of dietary fiber which is beneficial in the protection against heart disease, cancer and other chronic diseases. Foods like fruits and vegetables contain other substances like antioxidants which protect against chronic disease and destruction of body cells.
Many people do not receive all the nutrients necessary from their diet because they may not eat enough or cannot eat a variety of healthy foods.
Some people are on restrictive diets thus vitamins will help them get the nutrients they need. Older people have altered nutrient needs and may also benefit from a dietary supplement.
Choosing and Using Supplements and Vitamins
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Always check the supplement. Read labels carefully because they provide a lot of information about the product. The label will tell you what vitamins and minerals are in it and what is a serving size.
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Avoid supplements that provide “mega doses.” You want to choose a multivitamin-mineral supplement like a One-A-Day or Centrum that will provide 100 percent of the daily value of all vitamins and minerals.
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Beware of gimmicks. Synthetic vitamins are usually the same as so called “natural” vitamins but “natural” vitamins cost more. Please beware that some herbs can interact negatively with certain medications.
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Look for expiration dates. Dietary supplements and vitamins can lose potency over time, especially in hot and humid climates. If your supplements have expired, discard them.
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Store all vitamin and mineral supplements safely. Make sure you store vitamins and supplements in a cool, dry place. Avoid hot, humid places as they will make the vitamin less potent. Make sure they are kept out of reach of children.
Source: Mayo Clinic, 2006
Prepared and Made Available By: Mandy G. Armentor, LDN, RD
Asst. Extension Agent (FCS-Nutrition)
Vermilion Parish