Food Vs Supplements: Which Way is Best to Get Nutrition?

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Studies and research have shown that nutrients gained from whole foods are associated with a decreased risk of death. On the other end, an excessive intake of specific supplements has a detrimental effect on health.

When we talk of dietary supplements, we are focused on enzymes, amino acids, herbs, minerals, and vitamins. It has been noted that the intake of supplements helps boost your nutrient intake. As a result, a lot of health suppliers provide these supplements in a variety of forms like liquid powders, capsules, and tablets for more efficient delivery of nutrients.

When it comes to nurturing your body, supplements should NOT replace complete meals. That’s why they are called supplements because they are there to supplement your diet and not as a substitution for complete whole foods.

Data on U.S. Supplement Consumption

In 2009, a survey showed that 65% of the U.S. population takes dietary supplements. And by 2018, it jumped to 75%, which shows that consumer confidence and trust in nutritional supplements is growing strong. This led researchers to hypothesize that wellness and modern-day health regimen will always have dietary supplements as its mainstay.

Amongst the most popular supplements are calcium and vitamin D as well as other vitamin and mineral supplements. However, in the past five years, botanicals and herbals are gaining traction, especially turmeric supplements. According to surveys, the main reason people take dietary supplements is to support overall health and wellness.

Why High Intake of Supplements Can Harm You

There are many reasons why taking too much of a supplement can be harmful. One reason is that they may contain strong biological effects that can be harmful or life-threatening, especially when taken with other medication or supplements. Example, iron, vitamin D, and A can be unhealthy when taken in high amounts. Excessive calcium can cause palpitations and other muscle issues.

Dr. Zhang has stated that the studies they have conducted showed an increased level of nutrient intake with supplement use. However, the nutrients with beneficial health associations were from whole foods, which are not entirely seen in supplement intake. Foods as a source of nutrition trumps supplement intake.

Nutrients from Food Vs Supplements

Although many people use supplements, a recent study has shown that there is no advantage or decreased risk of premature death and heart diseases when you supplement with vitamin C, calcium, vitamin D, and multivitamins. But, folic acid and B-vitamin complex has shown to be effective in risk reduction of cardiovascular disease.

While ongoing studies are still being conducted on supplement benefits, some studies provide evidence of the harmful effect of excessive nutrient intake. Overconsumption of supplements has been linked to the risk of certain cancers. Here are the key findings:

  • Excess calcium supplement intake of at least 1,000-mg daily is associated with early death due to cancer.
  • Sufficient intake of vitamins K and A as well as zinc from food is linked to lower chances of dying from heart problems.

Inspired by www.medicalnewstoday.com

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4 Nutrients That Vegans are Likely Missing in Their Diet

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Common reasons why people go vegan is that they are concerned about animal welfare, trying to reduce their environmental footprint, and even wanting to be healthy. Whatever reasons why people embrace the vegan lifestyle, one thing is for sure, some of their nutrient needs may not be met adequately. And four vitamins and minerals are commonly lacking in a vegan diet, and these are:

1 – Iron

Animal meat is rich in iron and iron is the reason why our blood has that vibrant red color. Iron is essential in the transport of oxygen from the lungs to the cells all over your body. Thus, iron plays a crucial role in various bodily activities like promotion of a healthy immune system and energy production in the muscles.

Absorption of iron is also affected by various factors. Iron from plant-based food has less absorbability than from animal sources. Inclusion of vitamin C rich fruits and vegetables can help increase iron absorption from plant sources. Then there are also foods that can inhibit iron absorption like phytates, zinc, and calcium in vegetable proteins, grains, rice, and legumes.

2 – Iodine

Iodine is commonly found in seafood, and it is essential in making thyroid hormones, which play a role in the development of the central nervous system, regulation of metabolism, and for healthy growth and development. When a person is deficient in iodine, it can cause myriads of health issues like stillbirth, miscarriage, and congenital anomalies in women. It can also lead to constipation, dry skin, hair loss, facial puffiness, depression, muscular weakness, and lethargy, to name a few.

When it comes to vegan food rich in iodine, it would all depend on the iodine content of the soil where the plant was grown. So, the best way to ensure adequate iodine intake for vegans is to use iodine fortified foods like iodized salt and fortified nut or soymilks.

3 – Calcium

The most known source of calcium is cow’s milk; that’s why infants, toddlers, and school-age children are given cow’s milk to help with bone and teeth development and maintenance. Bones are the body’s reserve for calcium, which is vital in muscle movement and the continuous beating of the heart.

For vegans, eating foods fortified with calcium is the best solution to solve deficiency: calcium-fortified cereals, nut milk, and soymilk. Legumes, seeds, nuts, bean curd, and tofu are also plant-based foods that have a good content of calcium.

Another thing that vegans need to understand is that oxalic and phytic acid content in vegetables may inhibit calcium absorption and thus the need to consume more food rich in said nutrient. Foods that contain oxalic and phytic acid are soy products, some raw beans, grains, nuts, seeds, rhubarb, and spinach.

4 – Vitamin B12

Organ meats are rich in vitamin B12, and this vitamin is crucial in the creation of red blood cells. It is also essential in the production of neurotransmitters for proper brain function and the creation of myelin sheaths that insulate nerves. When a person is deficient in this vitamin impaired bladder and bowel control, visual disturbances, mood changes, memory loss, movement problems, impotence, weight loss, and bruising to name a few may occur.

Algae and some mushrooms are a naturally occurring source of vitamin B12 in the vegan diet. But now there are also vegan food sources that are fortified with vitamin B12 to ensure sufficiency in the diet.

Inspired by www.afr.com/

Vegans Need to Look Closer at Nutrient Content

While veganism and vegetarianism are growing diets, there are still some issues that people need to be aware of when consuming food this way. As we mentioned above, many plant-based foods don’t have high concentrations of the nutrients mentioned above. We created our GrandFusion® fruit and vegetable powders to help solve this problem. With our fruit and veggie powders, vegan product manufacturers can now add plant-based vitamins to their products to ensure that vegans are getting the necessary nutrients. Are you creating a new plant-based product for vegans? Download our whitepaper on how to develop functional foods and beverages with GrandFusion® fruit and veggie powders.

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Bad News for Soda Industry as Study Links Early Death to Sugary Drinks

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For decades now, people have known the link between obesity and diabetes to high-sugar drinks like soda and fruit juices. But a recent study published may be the final deathblow to the soda industry as results point to a shortened lifespan by drinking high-sugar drinks like soda.

The study was done by researchers of the Harvard public health and was published in the journal, Circulation, provided evidence that high-sugar or with high-fructose corn syrup drinks like fruit concentrates, sports drinks, and soda can significantly increase a person’s chance of early death in contrast to people who don’t drink said beverages.

The Specifics of the Harvard Study

The study was conducted in a span of 30-years and included over 100,000 individuals consisting of both the male and female population. All in all, the study concluded that both genders had an 18% more chance of dying of cancer and 31% more chance of dying from the cardiovascular-related disease. These were people who drank at least two glasses of sodas a day.

On a more specific view of the study, it reported that for the female population who drank at least two glasses of soda each day, their risk of dying from breast cancer was at 34% while their risk of having an early death was pegged at 63%. For the male population, those who drink two glasses of soda daily increased their risk of premature death by 29% in comparison to people who drank less than one soda a month.

The Key Takeaway for the Soda Industry

The researchers theorized that drinking one soda a month was healthier but was still risky. And that the more you drink these sugary drinks, the higher your risk for an early death goes, which is what the researchers called a graded association with dose.

They also recommend to straight-up ignore drinking a 20-ounce Mountain Dew since it contains a whopping 77-grams of sugar, which defeats people’s alibi of just drinking one soda a week, a month, or just a sip because the healthiest choice will always be to choose water over soda.

If you need more convincing, then in the US diet, the single most significant source of added sugar is from high-fructose corn syrup laden drinks or Sugar-Sweetened Beverages (SSB). Much has been studied about its link with various diseases like coronary artery disease, diabetes, weight gain, and obesity. Although there are a lot of studies linking SSBs with these diseases, not much is known with regards to mortality rates. But given the propensity of SSB to increase your chances of acquiring these health issues, the association between SSB and mortality rate can be easily deduced.

One point that the study wanted to clarify is that women showed an increased risk of death due to heart diseases even with diet sodas. The researchers did propose that this could be due to a historical consumption of “non-diet” sodas, and they switched to the diet soda when health problems started to arise.

Bottom line, the soda industry is walking a thin line, and are looking for new, healthier beverages to promote for future growth. The sugar has finally caught up to manufacturers either through soda taxes or research studies like this one.

Inspired by news.harvard.edu

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Keep Your Heart Healthy with Grains, Fruits, and Veggies

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Another study has just compounded more proof that whole grains, veggies, and fruits are definitely good for you by decreasing your risk for heart failure by as much as 41%. On the other hand, a diet rich in sweet tea, processed foods, fried foods, and meat—known as the Southern Diet—increased people’s chance of heart failure by as much as 72%.

Dr. Kayla Lara a heart doctor of Mayo Clinic in Minnesota stated that processed and red meat should be limited in the diet and increase consumption of plant-based food. However, the doctor did caution from over-generalization that a particular diet can prevent or cause heart failure. It must be emphasized that these diets are linked to and not a causative factor.

Tips for Heart Failure Prevention

According to sources, there are several ways that you can support heart health and prevent heart failure. Among them are eating healthy foods, maintaining a healthy weight, keeping blood pressure levels normal, and not smoking.

And when it comes to eating healthy, a lot of people must have access to low-cost healthy foods as well as be educated on the advantages of a plant-based diet. Dr. Lara even went on to say that when it comes to a better quality of life and health promotion, animal meat is not essentially necessary for a nutritious diet. She pushes that a plant-based diet is where the health industry is leaning to and people need to embrace this.

A Deeper Look into the Heart Healthy Diet Study

The study was conducted within a 9-year follow-up on 16,000 individuals ranging from 45-years old and above. They have also classified 5 diets in the study based on questionnaires and they are:

  • Alcohol and salads – consumed more of leafy greens, salad dressing, beer, liquor, and wine.
  • Southern – consumed more of sugar-sweetened drinks, added fats, eggs, processed meats, and fried foods.
  • Sweet and fatty – consumed more of sugary food, chocolate, sweet breakfast food, bread, and other desserts.
  • Plant-based – more of fish, beans, fruits, and vegetables.
  • Convenient Food – consumed more fast food, pizza, Mexican food, pasta, and meats.

Results of The Study

None of the other diets resulted in a statistically significant link to heart failure as well as no specific type of heart failure incurred can be linked to a specific type of diet. It was also seen that when other factors were taken into consideration such as high cholesterol, high blood pressure, waist size, and weight the benefit of the plant-based diet and the negative effect of the Southern diet is not significant, statistically speaking.

Heart Healthy Points to Remember

The study and Dr. Lara point out that the key takeout is that individuals need to cut back on red meats, processed meats, junk food, fast food, cheese, and fried foods in order to maintain or achieve optimum health. Further, it is not only food that plays a role in keeping your heart healthy, but lifestyle and activity significantly contribute to a poorly functioning heart. This then affects overall life quality and death rates.

Lastly, the emphasis on a plant-based diet should be put forth deepen as it has shown to lower the risk for various chronic health diseases, not just heart-related issues.

Inspired by healthday.com

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George Prior’s Month Long Journey With 10 Cokes a Day

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In many first world countries, soda addiction has never been stronger even with various health practitioners spelling doom for those who don’t eliminate it from their diet. Admittedly, what makes soda addictive is its high sugar content and that sugar rush one feels each time they pop a can with its amazing fizz and bubbles.

Sometimes, just hearing it from our doctors is not enough to make people change their habits drastically. But, luckily for us, there is a man who was brave enough to go on an adventure with drinking 10 regular cokes a day. And what’s even more amazing is that he documented the adventure with before and after photos of his month-long journey and by all the gods that we hold dear, the transformation is very obvious and may literally help you quit your soda addiction.

Before the 10 Cokes a Day

George Prior is the brave man who went on a month-long 10 cokes a day challenge. He is in his 50s, lives in LA and is a health-conscious guy. Before the challenge, he had a full physical checkup before the journey and everything was in proper order including normal weight, insulin levels, and blood pressure (BP). He also only had 9% body fat. His diet consisted of lots of water, vegetables, berries, and lean meats. He is into the paleo diet.

The Results after a Month of 10 Cans of Coke a Day

George’s before and after photos would be the glaring evidence to the fatty effects of soda, which we all have anticipated. But more than that here are the other effects that George felt:

  • Sleep troubles – studies show that people who frequently drink soda sleep for 5 hours or less, which is below the recommended sleep times for the body to recuperate. Suga and caffeine are to be blamed for this.
  • Fatigue – or low energy is felt throughout the day due to sugar spikes. The crash after a sugar high leaves you worse than before you drank the soda.
  • Headaches – it is believed that the combination of sugar and caffeine may trigger headaches plus the phosphoric acid, acidity, aspartame, and artificial colors contained in the soda.
  • Increase in body fat – remember, George’s body fat started at 9% and increased to a whopping 64%. The rapidity of fat gain is linked to both heart disease and diabetes.
  • Loss of Appetite – he also experienced and discovered that his overall appetite for healthy and regular foods lessened. He also noticed that his taste buds craved sugar-filled foods.
  • BP Levels Increased – his baseline BP reading was pegged at 129/77 and after the testing, it shot up to 143/96. There is a lot of literature that has reported the linked between increased levels of insulin with increased BP levels.
  • Gained Weight – obviously, George gained a total of 23-pounds within the period of one-month even with sticking to his usual healthy Paleo diet. In fact, in a study conducted by Harvard, just by drinking one can of soda a day led to a 5-pound weight gain within a year.

Inspired by www.health.com

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Infant Autism Risk Can be Greatly Reduced with Prenatal Vitamins

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Studies show that taking prenatal vitamins may help decrease the chances of infants developing autism even in families with higher risks. Folate, also known as folic acid, used as a dietary supplement has shown to significantly lower risks of developing ASD, also known as an autism spectrum disorder.

Autism Risk in the Family

Families have a higher risk of having another child with autism if they already have a child that is on the spectrum. Because of their genetics and heredity, they are 14 times more at risk to develop ASD. In JAMA Psychiatry, on February 27, new research was published that showed how even in high-risk families, prenatal vitamins are just as sufficient. Based off these studies, prenatal vitamins lower the risk of developing autism by 50% for these younger siblings.

Rebecca J. Schmidt, Ph.D. first author of the study and assistant professor in the department of public health sciences and the MIND Institute, UC Davis School of Medicine, informed Healthline that “Evidence is building for an important role of gestational exposures, including nutrition, in relation to autism. Research from imaging and other studies of the brain show that processes affected in autism occur during pregnancy. Studies have repeatedly shown that taking folic acid supplements was associated with protection from autism in the general population.”

Results of the Study on Prenatal Vitamins

Her studies showed how 241 families with ASD were affected by prenatal vitamins and supplements. They wanted to see if they were affected the same as other families and to see if they also received the same benefits from these supplements. The results showed that 96% of mothers said they took prenatal supplements, but the only ⅓ of supposed mothers took them in the recommended time, which was before pregnancy.

The study also showed that children were less likely to develop severe autism symptoms if the mothers took prenatal vitamins in the first month of their pregnancy. These children also received higher cognitive scores.

The results that came from these studies could profoundly impact public health. It is essential to spread the prevention of ASD for future generations. These findings can guide future expecting mothers with nutritional advice and inform them of health implications that come with supplements.

What the Study Could Mean

Vice-chair of the department of pediatrics at University of Missouri Health Care and part of Autism Speaks Autism Treatment Network, Dr. Kristin Sohl, stated: “This is a small study that needs to be replicated in a larger sample before true risk reduction calculations and public health policy decisions can be made.”

Although Folic supplements have its pros, studies from Johns Hopkins University have revealed some cons. In 2016, researchers from the university released that mothers with high levels of vitamin b-12 and folic acid supplement had an 18% increase in chances of autism. But, only in extreme cases do prenatal supplements have a role in causing autism.

In the study, the women had excess levels of the vitamins and supplements; this was not the recommended intake by the World Health Organization. Even researchers from the survey agreed that prenatal vitamins were still essential and beneficial to mothers. Sohl adds on “Because many pregnancies are unplanned and because neural tube defects can develop in the first 28 days of fetal development, all women of child-bearing age are recommended to take increased folic acid.”

Parents should take the initiative to visit their doctors and consult about proper supplements and vitamins to take.

Inspired by www.healthline.com

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Why Leafy Greens Protect Liver Health

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In a study published in the journal, Proceedings of the National Academy of Sciences (PNAS), researchers found out that leafy greens contain compounds that can help prevent non-alcoholic fatty liver disease (NAFLD) in mice. Non-fatty liver disease, also called steatosis, is a disease wherein the fat builds up in the liver. Several studies suggest that NAFLD occurs in up to 40% of adults in the United States. NAFLD is one of the most common causes of chronic liver disease especially in many developed nations where obesity rates are high. Experts linked NAFLD with other conditions including metabolic risk factors and obesity.

Leafy Greens Can Help Reduce The Risk For NAFLD

To date, there are no known approved therapies for NAFLD. Thus, if left unaddressed, it can lead to severe conditions including liver cirrhosis, steatohepatitis, and fibrosis. While there are no approved drug treatments for NAFLD, it can still be managed by losing weight, doing more physical exercise, and reducing fat intake. But aside from these strategies, it is also important to eat the right food.

A study conducted by researchers from the Karolinska Institutet in Sweden discovered that the presence of inorganic nitrate in leafy greens could help reduce the incidence of fat buildup in the liver. Senior researcher Mattias Calstrom from the same university noted that inorganic nitrate is essential in reducing the prevalence of NAFLD in mice.

Benefits Of Nitrates On Mice Model Experiments

To conduct the study, mice models were used. The mice were divided into three groups and were fed with different diets. The control group was given a regular diet, the second group was given only a high-fat diet, and the last group was given a high-fat diet with nitrate supplementation.

Studies show that the mice that were given high-fat diet and supplementation had better insulin sensitivity and lower blood pressure compared to those that were never given nitrate supplementation. Nitrate, commonly found in green leafy vegetables such as spinach, is an essential compound in the body. Previous studies suggest that nitrates can increase the efficiency of the mitochondria – the powerhouse of the cell – thus improving energy. But more than boosting the energy, studies also show that nitrate can help protect the body against metabolic diseases such as Type 2 diabetes and obesity.

Aside from benefiting from the lowered risk for NAFLD, studies also show that there are many other health benefits from taking in foods rich in nitrate. One of the benefits is that it can have positive effects on cardiovascular health.

The Future Of Nitrate Supplementation

Calstrom noted that diseases such as Type 2 diabetes and cardiovascular disease follow the same mechanism wherein oxidative stress affects the nitric oxide signaling thus resulting in many metabolic disorders. As such, intake of nitrates has a lot of benefits to the body as it can help fight off the effects of oxidative stress. However, it is important to take note that researchers are yet to find out what other compounds make leafy greens very helpful to the body, but nitrates can pave the way to more discoveries.  For now, supplementation with nitrates can lead to new approaches to liver health.

Inspired by www.medicalnewstoday.com

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Study Shows Increase in Early Death Risk Linked to Ultra-Processed Food

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Ultra-processed food may provide convenience, but it comes with more adverse effects on health than advantages. It is essential for people to think twice before consuming them every day. In a recent study published in JAMA Internal Medicine, there is an increased likelihood of early death among people who consume higher amounts of ultra-processed food.

More Adults Consume Ultra-Processed Food

Recently, the consumption of processed foods has increased drastically such that more than 29% of the total calories consumed by an average individual comes from ultra-processed food. This comes in the form of snacks, ready-to-eat meals, and desserts. The consumption of processed foods is linked to higher BMIs especially among the younger generation – the largest consumers of processed foods.

While the number of people who consume processed food is high, many consumers are becoming more health-conscious. Studies show that 91% of consumers in the United States opt to buy food and beverages that are made from ingredients that they can easily recognize. But while this is the recent trend in the consumer market, this does not mean that people avoid ultra-processed food altogether. Because of the fast-paced lives that most people live, they are easily tempted to reach for a packaged meal instead of cooking from scratch because they are pressed for time.

The study involved interviewing 44,551 French adults 45 years old and above for two years. The participants were asked to keep 24-hour dietary records for six months as well as complete questionnaires about their health. It is essential to take note that this study is the first to directly associate the consumption of ultra-processed food with early death thus it is difficult to conclude the study considering that the category of ultra-processed foods is extensive.

The Revolution Against Ultra-Processed Foods

Although this may be the case, the results from the study are aligned with what different regulatory bodies are implying about processed foods. For instance, many countries in Latin or South America noted that the consumption of highly processed foods could be dangerous to health. As a result, they enforced manufacturers to display warnings on their labels. This is especially true among food products that contain high amounts of salt, sugar, fat, and calories. Chile specifically banned TV stations from advertising unhealthy food products, especially to children while changes in the Nutrition Facts labels are ongoing by the Food and Drug Administration.

The study noted that many consumers are becoming more self-aware of their health, so food manufacturing companies should take note and make the necessary changes with their products. They should not only focus on people who are 45 years old and above but also for many young people. In a separate study conducted by the Amplify Snack Brands, 89% of the millennials say that they opt for snacks that taste good first before looking at their health benefits. The challenge here is for food companies to be able to create foods that are not only delicious but also healthy and made from natural ingredients.

Inspired by www.fooddive.com

Processed food is not going anywhere, but we can make it better for consumers. How can we do that? First thing is using recognizable ingredients that consumers love. Secondly, use NutriFusion natural vitamin and mineral blends from fruit and vegetable powders. With easy to read ingredients and dense nutritional benefits, our fruit and vegetable powders will help you create a processed food with functional benefits. Click below to download our guide to Creating Functional Foods and Beverages.

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