Plant Power Challenge Day 5
Eat Plants, Not Supplements
“Eat food. Not too much. Mostly plants.“
“If it came from a plant eat it; if it was made in a plant, don’t. “
~ Michael Pollan, Author of The Omnivore’s Dilemma, In Defense of Food and Food Rules
Supplements aren't intended to be a food substitute because they can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables. Man has healthily evolved eating plants for millions of years –the same can’t be said of supplements. It is best to get your nutrients from a whole food plant-based diet.
Whole foods offer three main benefits over dietary supplements:
- Greater nutrition. Whole foods are complex, containing a variety of the macro- and micronutrients your body needs (protein, carbs, healthy fats, vitamins, minerals, phytonutrients and antioxidants). Butternut squash will contain all of these but a Vitamin C tablet will not.
- Essential fiber. Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. Most high-fiber foods are also packed with other essential nutrients. Fiber, as part of a healthy diet, can help prevent certain diseases, such as Type 2 Diabetes and heart disease. Fiber also helps prevent constipation.
- Protective substances. Fruits, vegetables and grains contain other substances such a phytochemicals and antioxidants that are important in protecting you against cancer and cardiovascular disease.
However, supplements in certain situations are recommended:
1) Women who are pregnant or planning on pregnancy will need supplements as directed by their OB/Gyn providers.
2) Some older adults lose the ability to absorb Vitamin B12 via their intestinal tract and will need to check with their primary care provider to see if taking B12 is indicated.
3) Our bodies make Vitamin D in our skin with sufficient sunlight exposure. Since most people in our society do not get enough sunlight exposure, we can become Vitamin D deficient. Vitamin supplements have been added to food products but a more reliable way to obtain this is through taking Vitamin D tablets. There is not yet a general medical consensus on Vitamin D screening and supplementation, but this is a topic that you may wish to discuss with your doctor.
4) Vitamin B12 is the only nutrient that a vegan cannot obtain from food or sunlight. B12 is made by bacteria, fungi and algae. Because our plant foods are cleansed before we eat them, we do not ingest these microorganisms and can develop a Vitamin B12 deficiency over time. Depending on your Vitamin B12 state to begin with, the deficiency can take months or years to develop.
Vitamin B12 is involved in red blood cell formation, nervous system functioning and DNA creation. Symptoms of B12 deficiency include anemia, decreased sensation, dementia, difficulty walking, loss of bowel or bladder control, weakness, loss of vision and depression.
Food sources of Vitamin B12 include: plant-based milks, fortified cereals, vegetarian meat analogs, breakfast cereals and nutrition bars –check the labels. Red Star Nutritional Yeast has also been a favored B12 source for vegans. Because fortified foods may not always be a consistently reliable source, those who follow a plant-based diet for life need to take a Vitamin B12 supplement.