The ‘real food’ revolution: get the most out of every mouthful
Many Canadians rely on multi-vitamin supplements to compensate for a lack of nutrients due to poor food choices and fast-paced lifestyles. In fact, a national study found close to fifty per cent of us report purchasing vitamin or mineral supplements. Amongst 13-19 year olds, the number was as high as 42.5 per cent. While supplements can be beneficial, some dietitians suggest that Canadians may benefit by a return to ‘real foods’ in their diet.
“I recommend a simple, back-to-basics approach,” says Helene Charlebois, RD, an Ottawa-based Registered Dietitian/nutritionist. “The biggest advantage of consuming real or whole foods is that they provide multiple nutrients which combine with each other to have the maximum effect on your health. Compared to a Vitamin C supplement, a glass of 100 per cent orange juice like Tropicana Pure Premium carries a mighty vitamin and mineral punch and provides other critical nutrients such as antioxidants.”
The benefits achieved by real or whole foods may not be duplicated in pill form. For example, a recent study of 100 per cent fruit and vegetable juices concluded that the benefits from these juices came from antioxidants called polyphenols, and could not be replicated with vitamin supplements.
Vitamins can play a role in complementing an otherwise healthy diet, however, it’s important to talk with your doctor about appropriate dosage levels and realistic expectations about the health benefits and protection they can provide.
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When to supplement
. Menopausal women or children who are deficient in Vitamin D
. Vegetarians who do not eat foods high in B12, iron, etc.
. Women who are pregnant, trying to become pregnant or breastfeeding
. Women who experience heavy bleeding during menstruation
. Smokers (lack of Vitamin C)
. People with a medical condition affecting how their body processes nutrients
. People who have had surgery on their digestive tract and cannot digest or absorb nutrients properly
. People who eat a poor or low calorie diet
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