Tuesday, June 21, 2011

Salad in a Pill?

The other day I met someone who was eager to share his diet with me. He quickly whipped out a sheet from his pocket, which listed all of the fruits and vegetables he consumed on that particular day. I was so excited! The list included several cups of cantaloupe, a couple handfuls of spinach, some tomato and broccoli. Considering some of the diets I've seen during my time as an RD, I was immensely impressed. Soon afterwards I realized he was actually showing me what was "in his multivitamin". He was taking something that claimed to provide the equivalent amount of nutrients as all of those fruits and veggies in one pill. Yikes.

Source: iStock Photo

I didn't really know what to say....but a lot went through my mind:


1) Wouldn't you rather eat those foods?! They are so delicious! Ok, so maybe I'm biased because I'm an RD and I happen to love all fruits and vegetables, but come on, the thought of taking all of that good food in the form of a pill is like taking a dose of caffeine instead of drinking a delicious cup of coffee....it just doesn't make sense!


2) There is a reason why RDs and other health professionals recommend that you space your meals out and not consume too many calories in one sitting. Our bodies just can't absorb all of those nutrients at once. While it probably won't harm him, he's likely wasting his money (although he could be spacing out his multivitamin dose, I didn't ask).


3) Most supplements or other foods, which claim to provide an amount of nutrients that are equivalent to fruits and vegetables, are forgetting something very important; FIBER! Now I can't speak for all supplements, because I haven't researched all of them, but thus far I have yet to find a similar supplement that claims to contain "XYZ fruits and veggies" and which actually has the equivalent amount of fiber (unless it's something like maltodextrin or polydextrose, which in my opinion just isn't the same).

Source: iStock Photo

4) Did you know that there are thousands of health-promoting plant compounds that are lurking in our produce, which have yet to be discovered? Do you really think that scientists have found each and every nutrient that plays a role in protecting our body from disease? Do you really think that the makers of such supplements have included every tiny nutrient that is in broccoli, melon, spinach, etc. into their product? My point is that there is a synergy that exists among the thousands of nutrients (many still unknown) found in fruits, vegetables, whole grains, and other foods. They work together in a way that increases their effectiveness and makes them do their job even better! Does that synergy exist in products like these? Likely not.


5) In a recent article from Nutrition Action Healthletter, the concept of taking a lycopene pill to prevent prostate cancer was discussed. It was concluded that while the lycopene pill won't necessarily hurt you, it will not benefit you to take these pills instead of eating tomatoes. Once again, there are unknown compounds in tomatoes that are likely working with the lycopene to provide their protective benefits.


Bottom Line: Use supplements as they are intended to be used; to supplement the diet, and fill in the gaps. Do not use them to make up for an unhealthy diet, because it just won't work. Are products, such as the one this guy was taking, harmful? No, but they could indirectly be harmful if you are neglecting fruits and vegetables because of them.



Source: iStock Photo

QUESTION: Have you enjoyed any farmer's markets yet this season? What about any locally-grown produce in your supermarket?

17 comments :

  1. we joined a CSA this year and it's been SO fun to get new, fresh veggies from the farm every week!

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  2. I was thinking about going to the farmer's market today in fact :)

    This post reminded me of In Defense of Food, I believe they explained this in pretty close detail. It all makes sense when you think about it- unfortunately most people don't! Part of the problem is all the advertising for pills that go on. Fruits and veggies need someone to advertise for them!

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  3. That's funny-- I always see those pills in our health food shop and think, "Wouldn't it be better just to EAT the fruits and veggies?" I guess the answer is, yes it would! :-)

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  4. Totally agree with this post. Sure, a multivitamin might not hurt, but it absolutely shouldn't be a replacement for real, whole foods! And if you're consuming enough of those, most often you won't need a multivitamin anyways. I agree that there's just so many parts to nutrition and nutrient synergy that we have left to discover. Those fruits and veggies are probably even healthier than we know!

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  5. Your post says exactly what I would have said :)

    I agree 100%---down to the fact that I use that lycopene example whenever I'm explaining this concept (supplements vs. food) to people!

    I'm a farmer's market junkie ... My list is flexible depending on what looks the prettiest in the local farmer booths when I get there :)

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  6. I can imagine your face when he should you the pill! I just can't understand that people really believe on those claims! It doesn't require much knowledge to realize that a pill can't be equivalent to all those serving of veggies and fruits!
    Anyway... this means that there's a lot to do for you as RD to teach to people about nutrition.

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  7. Wow, that's kind of scary! Interesting study about lycopene. I wish my Father understood this topic better, but he just won't listen!

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  8. I think that's one of the big drawbacks of vitamins; people think they don't have to worry about eating a balanced diet with a mix of plenty of fresh veggies and fruits. In my opinion, taking vitamins shouldn't affect what you choose to eat. You should always try to cover all your bases with the food you eat. I realize that's not always possible however... Vitamins are simply insurance (which we aren't really sure will work!).

    We have been enjoying our CSA boxes as well as the veggies and fruits at the Farmers' Markets.

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  9. I am so against all that fake food in a pill stuff! I like to eat too much!

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  10. I'm like Maris....I'd rather eat my food than pop a supplement! Great post Gina, lots of food for thought. (no pun intended!)

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  11. salad in a pill is NOT okay. just not okay. reasons why i don't take supps! i think i get enough in my veg consumption haha

    anyways the farmers markets around here are pretty bare lately! i don't think it's the season yet for all the good veg, but i ammmmm excited for july/august when them vegs start poppin!

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  12. That is so funny!! I can just see your excitment when he showed you everything he was eating. And then you found out he wasn't eating any of that.... LOL!

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  13. I know I would MUCH rather eat the actual fruit than just take a pill. What's there to enjoy in that?! Thanks for all of the info, I always love reading your tip.

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  14. I love the abundance of fresh produce this time of year.

    I too would rather eat food than take a pill!

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  15. You lay it out so clearly, Gina. Bottom line is there is no magic pill to health!

    I'm so excited. I get my first CSA veggie box tomorrow! :D
    Other than that, I love white peaches these days. So delicious and juicy.

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  16. A neighbor invited me to a nutrition seminar recently and at the end (it was a good seminar) the woman invited us to stay and listen to her entire presentation on something called "Juice Plus" that's supposed to have everything you need in a handy little supplement. We left.

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  17. Jeeeeeez. It never ceases to amaze me what they sell in pill form. I totally agree -- I would so much rather eat those foods! And sadly, or maybe not so sadly, the actual foods probably cost less!!

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