Supplements vs food: which are the best sources of nutrients? & bull; hello healthy

Fulfillment of body nutrition can be done by consuming food and supplements. However, they both meet the body's nutritional needs in different ways. Food meets nutritional needs along with various other components, whereas supplements provide specific nutrients depending on the type of supplement.

In terms of nutrition, the fundamental difference between food and supplements is the nutritional composition contained in both. Included in the nutritional composition are vitamins, minerals, herbal ingredients, amino acids, and other components found in general consumption such as enzymes. A supplement is a product that is consumed by mouth that has one or more nutritional compositions. However, supplements are not to replace food or food ingredients. On packaged foods there is a nutritional value information label, while supplements have a supplement composition information label.

Plus minus supplements vs food in meeting nutritional needs

Because they have different ways of meeting the body's nutritional needs, they both have their own advantages and disadvantages.

Food

Plus - The nutritional content of food has a combination of more and has a better function than supplements. This is because whole foods contain a mixture of nutrients, along with other substances that help maintain health, such as fiber, antioxidants, and plant chemicals (phytochemicals). The nutritional content obtained from whole foods not only functions in growth, repairs damaged cells, provides energy, and immunity, but also functions as a component that reduces the risk of disease. Moreover, some nutrients such as calcium in whole foods are more easily absorbed by the body than those from supplements.

Minus - The balanced nutritional content of various sources in whole foods does not always meet the nutritional needs of the body. Under certain conditions, our bodies need more specific amounts of nutrients than others. For example, when undergoing pregnancy or experiencing excessive bleeding during menstruation, the body requires more iron intake than the intake obtained only from food. Whole foods are also not necessarily able to meet the amount of nutrients with a minimum adequate limit, such as in pregnant women who need 400 micrograms of folate and B vitamins to meet the needs of developing babies. Moreover, if a person is on a diet and avoids certain types of food, the food he consumes may lack essential nutrients for the body.

Supplement

Plus - The main advantage of supplements has to do with meeting the nutritional intake that whole foods cannot meet. Supplements can also help meet the specific nutritional needs needed by someone with certain health conditions. For example, protein supplementation to increase body weight and assist height growth in children with delayed growth.

Minus - Consumption of supplements can be dangerous if a person does not have a need for certain nutrients so that it can cause a pattern of excess nutrient intake that can cause toxic effects on health. For example, excess vitamin D can damage the kidneys or consumption of excess fish oil can trigger a stroke accompanied by bleeding.

Some supplements have side effects after use, especially if they are consumed by someone with certain health status conditions or taken together with certain drugs. In addition, many of the side effects of nutritional supplements on pregnant women and children are unknown. So if someone needs certain nutritional supplements at high doses it should be consumed under the supervision of a health professional.

Take food first, then take supplements if needed

Although supplements can meet deficient nutritional needs, they cannot replace the benefits of eating whole foods. Nutritional needs will be better met by eating whole foods, because in whole foods there is a lot of fiber and other plant chemicals that can synergize with dietary nutrients, so that they can improve the quality of one's health.

What needs to be considered before taking supplements

Before you decide to take supplements, you should consider the following:

1. If you want to meet nutritional needs, consider nutritious foods first. Follow balanced nutrition guidelines to meet your body's nutritional needs.
2. Pay attention to what groups of nutrients you might be missing and understand how they are fulfilled.
3. Consumption of multivitamins is still better than consumption of specific nutritional supplements. Choose a multivitamin that meets your daily nutritional needs.
4. If you feel that your eating habits are unhealthy or have insufficient nutrition, taking supplements is not the answer. Nutrition must still be obtained from healthy food.
5. Follow the rules for taking supplements, especially maximum intake limits. Excess intake of nutrients will easily cause symptoms of poisoning.