Some studies find that it is better to take a vitamin supplement or pill than to simply eat poorly and hope for the best.
Others insist that there is simply no substitute for the real thing.
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It’s true that a multivitamin can help maintain health when the alternative is not getting enough nutrients in our food.
But what’s missing from a multivitamin or supplement is the «wholeness» of the vitamins, minerals, phytonutrients, and enzymes that fresh fruits and vegetables provide.
The interaction of all the nutrients in fresh foods is especially important. And it’s important to note that multivitamins and supplements are processed, which means that the nutritional value of the vitamin or mineral can be «depleted,» rendering the vitamins and minerals in a multivitamin of little or no use for us nutritionally.
Phytonutrients, for example, cannot be reproduced in a pill and are essential for a healthy system. Vegetable and fruit fiber is also necessary for optimal health and is not easily replicated in pill or drink form.
Natural fiber is irreplaceable and is found in all the fruits and vegetables we consume. Dietary fiber is essential to maintain a healthy cardiovascular system, reduce the risk of diabetes by removing unhealthy sugar from the body and help keep cholesterol levels under control. All of this, unfortunately, cannot be achieved with a pill.
Fruits and vegetables are also low in calories for the most part, and this is another added benefit of eating fresh, whole produce.
Finding a way to include fruits and vegetables in your diet is one way to reduce weight and lower your risk of disease.
Vitamin C is another ingredient in many of our fruits and vegetables that cannot be replicated in a pill.
Although some recommend that taking a vitamin C supplement can be helpful if you’re not meeting your daily requirement, most experts agree that a vitamin C pill is not a substitute for the real thing.
There are many ways to optimize your diet with fresh fruits and vegetables, nuts, herbs and spices, and legumes. Eating more salads, having a piece of fruit as a healthy snack instead of the health bar or fruit juice, and including more vegetables in your cooked meals are the easiest ways to avoid that supplement.
The best way is to make a good juice or smoothie
A great source of so many nutrients are green leafy vegetables like spinach. It also provides a healthy dose of dietary fiber.
Spinach also offers a wide range of phytonutrients and enzymes, as well as B complex compoundsmanganese, magnesium, calcium and iron.
Add yogurt to your smoothie for a healthy dose of calcium. The use of skimmed milk also provides vitamin D and calcium.
Apples, citrus fruits, and cabbage are among the best sources of vitamin C and soluble dietary fiber. Also consider including strawberries, kiwis, and other berries for their natural antioxidant content.
Include nuts and seeds like walnuts and flaxseed for their omega-3 fatty acid content.
Flaxseeds are also rich in manganese, magnesium, phosphorus, and selenium, as well as a great source of fiber and vitamin B1.
Vitamin shake MIX Fruits and Vegetables (Smoothie)
Ingredients
1 cup spinach
1 banana
1 cup of strawberries
1 apple (sliced)
1 tablespoon flax meal
1 cup of yogurt
1 cup of coconut milk
Preparation
Step One: Gather the ingredients.
Second Step: Combine all ingredients in a blender and process until smooth. Add more milk if needed to thin the shake.
Step Three: Pour into a tall glass and enjoy.