http://www.arabnews.com/?page=9§ion=0&article=71970&d=19&m=10&y=2005
Wednesday, 19, October, 2005 (16, Ramadhan, 1426)
What Is Better? Pills or Real Thing
Mariam Alireza, Arab News
Many of us prefer to gobble a couple of vitamin pills rather than eat the
whole fruit or vegetable, the sources of nutrients. I do not blame anyone for
opting for the former, because sometime ago I, too, was very much in support of
a handful of isolated vitamin and mineral pills instead of going through the
trouble of looking for, preparing, and eating the real thing, whether it is a
banana, broccoli, or fish. But now due to my awareness on the subject, I find
myself looking for the whole food and relish it for its wonders and benefits. I
intend to share this bit of information with you today and wish I could shout
it out loud and clear to the entire population. Do not misunderstand me. I am
not opposed to vitamins and other nutrients in the form of tablets or pills,
but I appreciate the real and whole food for the following reasons, and I am
sure you will agree with me once you finish reading this column.
Most whole foods, unprocessed and unrefined, such as whole fruits,
vegetables, grains, legumes, nuts, seeds, meat, fish, poultry, eggs, dairy
products, herbs, roots, condiments, spices, and others have more than one
vitamin along with other nutrients. Such nutrients range from vitamins,
minerals, and antioxidants to amino acids, fatty acids, enzymes, and more. For
example, a simple tomato contains lycopene, vitamin C, alpha-and-beta-carotene,
lutein, zeaxanthin, phytuene, phytofluene, potassium, B vitamins, chromium,
biotin, and fiber. All these nutrients support and enhance each other's
benefits and increase their absorption, while each one by itself can be wasted
and flushed out, generating no benefits to the body.
It is the synergy of multiple nutrients, which contributes to the
bioavailability of nutrients in whole foods. Vitamin E is a potent antioxidant
and antimutigen agent combined with the mineral selenium. In combination, they
reduce the risk of cancer. Nuts (Brazil nuts) and seeds (sesame) contain both
nutrients and more, providing the necessary protection against cancer.
Vitamin E and C work best together to protect against cardiovascular
disease. One vitamin disarms free radicals that cause plaque to form in
arteries, while the other reloads it. Their simultaneous action also safeguards
body tissues and fluids, thus reducing risk of death from the disease.
Beta-carotene (the precursor of vitamin A) in fruit and vegetables has
shown to lower cancer risk in smokers, whereas the supplement did not seem to
produce the same effect. Well, the damage of a lifetime of smoking cannot be
simply corrected by mega doses of isolated beta-carotene. It is the efficacy of
beta-carotene and the different types of nutrients in the live whole fruit or
vegetable such as spinach that give the desired results. Leafy greens are
abundant in nutritious substances like beta-carotene, lutein/zeaxanthin,
glutathione, omega-3, alpha lipoic acid (ALA), vitamins B, C, and E, calcium,
iron, magnesium, manganese, zinc, pholyphenols, and betaine. This host of
nutrients is not available in a pill of isolated beta-carotene.
Take, for instance, calcium. It is an important mineral for bones, teeth,
a healthy heart, blood pressure, blood clotting, and nerves. It also relieves
bone and muscle aches; balances acidity; helps menstrual cramps and tremors;
and enhances sleep. But did you know that calcium alone cannot be properly
absorbed in the body without certain helper nutrients such as magnesium, zinc,
boron, and vitamins C and D along with exercise. Without these supporters,
calcium may become absorbed in the body soft tissues, causing joint pains or
get flushed out of the system. Minerals and other nutrients only become bio
available when they work synergistically. This naturally occurs in vegetables
such as broccoli, which contain multiple nutrients like calcium, folate,
indoles, vitamins C and K, beta carotene, lutein/zeaxanthin, sulforaphane, and
more. So how can one compare a tablet of isolated calcium with a plethora of
nutrients in plants?
Vitamin E in the form of supplement is incomplete and does not have all
components of the vitamin found in nuts and wheat germ. Supplements of vitamin
E only contain d-alpha-tocopherol, which is not sufficient to provide the
protection offered by other important chemicals available in the whole plant.
In reality the richness found in dietary supplements and the synergy of
nutrients in whole live foods cannot be compounded in one magic bullet of
supplements. However, if this wealth of nutrients is neither available nor
within reach, supplements should be our second best choice, because some
nutrient deficient diets like fast food do not offer important nutritional
substances. For example, vitamins B12 and D cannot be obtained with a poor
nutrition. Thereby, multivitamins are excellent as supplements for such
conditions, even if people appear healthy. They are also necessary during
convalescence, in case of malnutrition, or nutritional deficiency.
A reminder! Please, avoid health and nutrient robbers such as, fried
fatty food, caffeine, alcohol, toxins, pesticides, chemical and artificial
additives and preservatives, medical and recreational drugs, smoking,
pollution, stress, exposure to sunlight and other factors that degrade
nutrients or interfere with their absorption. Keep in mind to include in your
daily diet fresh organic whole live foods to stay disease-free, healthy, and
energetic in order to live long joyful years.
(Mariam Alireza is a holistic science specialist. Send comments to [EMAIL
PROTECTED])
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