The food you eat and the nutritional supplements you take can promote your health and prevent disease. The U.S. Department of Agriculture's Dietary Guidelines recommends that you obtain your nutrients from foods first and then use nutritional supplements to make up for what may be deficient in your diet. Consult your doctor or nutritionist about your health, diet and use of nutritional supplements.
Whole Foods
Whole foods, such as fruits, vegetables, legumes, whole grains, nuts and seeds, are your best sources of quality nutrition. Whole foods are nutrient-dense and have a high concentration of carbohydrates, fat, protein, vitamins, minerals, anti-oxidants and fiber. Eating a whole-food diet can help you live longer and reduce your risk of chronic disease. Eating generous amounts of fruits and vegetables at each meal can reduce your risk of heart disease, cancer. stroke, high-blood pressure and diabetes, according to the Centers For Disease Control and Prevention.
Processed Foods
When foods are processed, manufacturers often remove essential nutrients and fiber, making the foods less nutritious. Manufacturers may also add unhealthy substances to processed foods, such as sweeteners, trans fat, sodium and preservatives, which can increase your risk of developing heart disease, cancer, stroke, obesity and diabetes. Eating processed meats is associated with a higher incidence of coronary heart disease and diabetes, according to research by scientists at the Harvard School of Public Health and published in the journal "Circulation" in 2010.
Types of Nutrition Supplements
Nutritional supplements contain one or more nutrients, primarily micronutrients such as vitamins, minerals, anti-oxidants, amino acids and essential fatty acids. Supplements are available in different forms, such as tablets, capsules, powders and liquid. Read the product labels to identify the type and quantity of each before you take any supplement. Consult your doctor or nutritionist about your health and the proper dosage of any supplement.
Benefits of Supplements
Use of a multivitamin and mineral supplement may prevent cancer in those with poor or suboptimal nutritional status, according to a government report, "Multivitamin/Mineral Supplements and Prevention of Chronic Disease," published in 2006. An anti-oxidant supplement combining vitamin E and vitamin C is associated with reduced incidence and prevalence of Alzheimer's disease, according to research by scientists at Johns Hopkins University in Baltimore, Maryland, and published in the "Archives of Neurology" in 2004. Taking fish oil supplements that contain omega-3 fatty acids may reduce your risk of cardiovascular disease, according to research by scientists at Thomas Jefferson University in Philadelphia and published in the journal "Clinical Cardiology" in 2009.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2010
- "Public Health Nutrition"; Consumption of Whole Grains Is Associated with Improved Diet Quality and Nutrient Intake in Children and Adolescents: The National Health and Nutrition Examination Survey 1999-2004; Carol O'Neil, et al.; Feb 2011
- Harvard School of Public Health; Health Gains from Whole Grains; 2010
- "Circulation"; Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus; Renata Micha, et al.; Jun 1 2010
- Multivitamin/Mineral Supplements and Prevention of Chronic Disease; Han-Yo Huang, et al.; May 2006
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