Does one really need all these supplements? This was one among many questions asked by Uju Ossai, an adherent reader of my publications. I equally dedicate this publication to her and many other adherent readers of this blog.
Taking a vitamin pill as a part of the daily routine is quite
common today. Whether they are a part of weight loss programs or for good hair
or eyes – the market is flooded with different varieties to suit one’s purpose.
But are they necessary? Does one really need all these supplements?
Our
body requires vitamins for its growth and development. Vitamins help to boost
immunity, strengthen the bones, heal wounds, improve eyesight, keep skin
healthy, etc. Vitamins also play important roles in bodily functions such as
metabolism and digestion. Inadequate intake of vitamins makes you feel
lethargic, susceptible to infections and other complications. Where do we get
the vitamins from? A well-stocked pantry with real foods sufficiently provides
the necessary vitamins. So, how about a vitamin pill? Most people today vote
for the vitamin pill considering that they have an essential role to play in
our bodies. But do the vitamins from the pill match the biologically active
compounds coming from natural foods?
It
is possible to get your daily requirement of vitamins through the food on your
plate instead of medicines from the drug store. The vitamins that you get from
food also provides an abundance of other nutrients and fibre that the pills or
medicines lack. The best way once can fulfill their requirement of vitamins is
by eating a healthy and balanced diet. Multivitamin pills or medicines seem
easy to take and give you some benefit but they are in a synthetic form and not
in the natural form. Also, there is little or no evidence saying that the
supplements that one takes can actually improve health. So, which are the
vitamins that our body needs on a regular basis to maintain good health?
Vitamin
A promotes growth and development, improves the eyesight, promotes immune system
health, plays a role in reproduction and also helps in developing healthy hair,
nails and skin. However, over-consumption of this vitamin can be toxic.
Food
Sources: Green leafy vegetables, green and yellow-orange vegetables such as
broccoli, carrot, sweet potatoes, red pumpkin, and bell peppers, yellow-orange
fruits like mango, cantaloupe, apricots etc. It is also found in non-vegetarian
foods like meat, fish, eggs, chicken etc.
VITAMIN
E
Vitamin
E is an antioxidant. It protects your cells from damage. It also helps in
building up strong immunity and keeps skin and eyes healthy. High doses of this
vitamin can cause serious side effects.
Food
Sources: Green leafy vegetables like spinach, broccoli and kale, nuts &
oilseeds such as almonds, walnuts, peanuts, hazelnuts, sunflower seeds etc.
One
of the main roles of Vitamin D is boosting calcium absorption. A vitamin D
deficiency can lead to osteoporosis and has been linked to certain cancers,
might lead to type 1 diabetes, and other chronic illnesses. It also has a role
to play in your immune system.
Food
Sources: Little amount of vitamin D is found in fatty fish like tuna, salmon
etc, cheese and egg yolk also provide some vitamin D. However, the major source
of vitamin D is sunlight as the body produces its own when exposed to sunlight.
VITAMIN
K
Vitamin
K seems to play a role in bone health according to some studies. Vitamin K
plays a key role in blood clotting.
Food
Sources: Dark green leafy vegetables like kale, spinach, mustard greens,
lettuce, vegetables like broccoli, cauliflower and cabbage. Non-vegetarian
foods like fish, liver, meat and eggs contain in small amounts.
Vitamin
C is an antioxidant that helps in maintaining a healthy immune system and also
protects the cells from oxidative damage. It is also important as it helps in
the absorption of iron. Maintaining cartilage, bones and teeth and wound
healing are some important functions that this vitamin also plays.
Food
Sources: Citrus fruits like orange, strawberries, guava, kiwi, pineapple and
mango etc. vegetables like bell pepper (red and green), broccoli, leafy green
vegetables like spinach, cabbage, etc.
B
vitamins are a group of vitamins like thiamin, riboflavin, niacin, vitamin B6,
vitamin B12, folic acid and pantothenic acid. These vitamins are essential for
converting our food into fuel. Besides this, they also promote healthy skin and
hair, etc.
Food
Sources: Milk, cheese, eggs, liver, meat, chicken, fish such as tuna, mackerel,
salmon, shellfish such as oysters and clams, dark green leafy vegetables like
spinach, kale, vegetables like beetroot, potatoes, and avocados, fruits such as
all the citrus fruits, banana and watermelon, cereals and whole grains, beans
such as kidney beans, black beans and chickpeas, nuts and seeds, etc.
DO
VITAMINS HELP IN WEIGHT LOSS?
Thyroid
hormones in our body regulate how our body cells use energy, which affects our
metabolism. Vitamin A plays an important role in thyroid hormone regulation and
insufficient intake of vitamin A is associated with reduced levels of thyroid
hormones which may cause parts of your body to slow down and decrease your
metabolism. Eating enough of vitamin A rich foods will help to keep your
metabolism good. According to a study people who are overweight or obese tend
to have lower levels of vitamin C. This study that was published in Journal of
the American College of Nutrition said that increasing your intake of vitamin C
may help you to burn up to 30 per cent more fat during moderate-intensity
exercises, such as a brisk walk. B - Vitamins help to control appetite and keep
up the energy levels which may help in weight loss.
IMPORTANCE
OF VITAMINS IN SPORTS
The
training intensity of the athletes leads to damage of the connective tissues.
Vitamin C is important for the repair of connective tissue. Vitamin C, vitamin
A and vitamin E are important antioxidants; they may help to reverse some of
the oxidative damage that can occur from exercise. This oxidative damage caused
by free radicals may interfere with the cells' ability to function normally and
is believed to play a role in many different health conditions, including the
ageing process, cancer, and heart disease. Physically active people who have a
poor nutritional status for B vitamins may have decreased the ability to
perform exercise at higher intensities. This is because the B vitamins help in
extracting energy from food. Vitamin D deficiency in sports-persons can lead to
stress fractures and musculoskeletal pain.
Currently,
there are no scientifically backed studies stating that pills are a better
option for real foods with reference to vitamins for good health. Most people
get their daily dose of vitamins from a balanced diet without the need for a
pill. However, there is a class of people that benefits immensely from the
vitamin pill. For example ageing people, people who may be undergoing a
surgery, pregnant women, etc.
Dietitians can help you chalk out a healthy food plan that takes care of the
vitamins in your diet. The weight loss programs they provide include food plans
that help cover most of the vitamins in the diet. Supplements are not a way of
life even for those in active sports hence Business Management Articles, a
sports nutritionist is always available to counsel the budding and elite
sports-persons on the importance of getting the vitamins from the food and not
supplements.
References:
Arati Shah publication
Images from:
microbiology notes
Guardian.ng
well-being secret
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