Welcome to part 5 of the blog series, here we are covering multivitamins and micro-nutrients. If you’re not up to date with this series, here is a quick explanation:
The do-it-yourself series on DRVFT is a guide that teaches individuals how to set-up their own nutrition and training plan. There is a large group of people who do not have the means to purchase DRVFT’s products and services. This guide helps them benefit too. It requires effort on their part, but this series you will transform their health. I suggest you go back and catch up on the previous entries if you’re behind:
In return, you could use this guide as a referral to anyone struggling with understanding their nutrition. That would benefit DRVFT tremendously.
MULTIVITAMINS VS. MICRO-NUTRIENTS
A big part of the way diets are set-up is based on the concept of the energy balance (calories in vs. calories out). But many diets miss the fact that we require certain nutrients that are not readily available in all foods.
Households have overcome the issue of under-consuming micro-nutrients (vitamins and minerals) by supplementing with multivitamins. What does the evidence say about these supplements? Are they effective?
ANOTHER INDUSTRY LIE?
Unfortunately there is strong evidence against multivitamins. Like, for example, a study in the journal ‘Annals of Internal Medicine’ which found that multivitamin and mineral supplementation provided no advantage than a placebo pill.
Sometimes there are even scary publications that warn against using multivitamins in certain demographics. Like in the Pediatrics journal – there is a study that proved that infants who are given multivitamin supplementation are more likely to develop asthma and food allergy symptoms than control groups.
But there are cases when we should avoid being hard-headed against multivitamins. For instance, it would not be wise to go against a doctor’s prescription for a nutrient that you need due to deficiency, although that would be rare.
WHERE SHOULD THE MAJORITY OF OUR VITAMINS AND MINERALS COME FROM?
Luckily micro-nutrients are available in many foods. All we have to do is follow mums’ advice and ‘eat our veggies.
For the average person, eating 2 to 3 servings of fruit and vegetables a day would provide sufficient micro-nutrients to maintain a good balance. The deficient population would need more than the normal intake.
Remember that some vegetables and fruit contain a significant amount of calories that could tip your energy balance into a positive state. Therefor it is important to make sure you account for fruits and vegetables in your daily diary. Just because a food is healthy does not mean it cannot make you gain weight. Here is a short list of some items to include in your daily diet:
- Guavas (high in vitamin c)
- Raisins (watch out for the carbohydrate value of these)
- Brussel Sprouts
- Green beans
The list goes on, but if you choose 2 to 3 of these items every day, you will maintain a healthy nutrient intake.
WATER INTAKE AND MINERALS
Drinking your daily required amount of water can help with the replenishment of essential minerals. Water can provide: Chromium, Copper, Fluoride, Iron, Manganese, Selenium, Sodium and Zinc. This is especially true for the populations who struggle to find mineral-rich foods.
The next time you buy an overpriced tub of multivitamins, consider whether spending that money at the market would not benefit you more. Fruits and vegetables are our natural pills.
Thank you for reading. For more fitness and health products and services, please visit www.DRVFT.com.
These are the topics that will be covered in the next few weeks’ articles, stay tuned:
- Food choices and meal timing
- Broken metabolisms
- Training and cardio implementations
- An example blueprint
If you would like to skip all the guesswork you can order your own blueprint from email@example.com. It will be shipped to your doorstep, printed on high quality sheets and contain all your food, training and tracking needs.
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