For a wide variety of reasons, natural intake of vitamins is often replaced by supplements, but according to experts, they work best if taken directly from food.
They work best if taken directly from food because they work in synergy with other antioxidants present in fruit or vegetables.
According to a study published by the Journal of Food Science “there is something in an orange that makes it more effective than a vitamin C pill – explained Tory Parker, one of the authors of the study – and we tried to understand what it were.
We have discovered that it is the particular mixture of antioxidants, typical of the fruit, that makes it so useful for health. The researchers examined the various phenolic compounds present in the orange, verifying that their effects are greater if they work in synergy rather than taken one at a time.
It is precisely the mix of substances that the plant uses to protect itself from biological damage that produces such positive results. Here is another reason, for example, why choose fresh, seasonal fruit. Fresh fruit should go back to being our end of the meal routine as it was before we introduced sweets and desserts.
So the question arises. Better fruit or vitamin supplements? So far we approached the topic from vitamin C in oranges and the result was in favor of fruit.
As for vitamin C, well, the supplements take them very well, besides the oranges, also from the kiwis. Which, in addition to ensuring a superior vitamin content, are absorbed, according to an American study, 5 times faster by organisms.
In conclusion
The clash between fruit and supplements continues. And for the moment the fruit is winning across the board.
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13 Responses
Let’s start with an assumption .. nothing will ever be better than fresh fruit and vegetables.
The fruits and vegetables we eat today are not the ones our grandparents ate.
We often buy in the large-scale retail trade, where fruit and vegetables sell large quantities, not ripe, stored in huge fridges, sometimes transported for km and km and the forced to ripe. To ripe well, fruit needs the sun while it is on the tree.
But the WHO tells us to eat at least 5 portions of fruit and vegetables a day!
And above all, since fruit and vegetables often have 70% less nutrients, are the famous 5 portions still enough? in the foods we consume. We make hypotheses, and the most attentive try to change always.
Fortunately, we are in the year 2019 and science can help us with integration. We have seen that supplementing the single vitamin is practically useless, if not even harmful. In the market there are other solutions, the capsules or the candies containing extracted and dried fruit.
Does it really change anything compared to common vitamin supplements? Does their consumption have health benefits?
As always, I searched articles on the web, and here’s what I found: Several scientific publications show that adequate consumption of fruit and vegetables is associated with a reduction in the risk of degenerative diseases, such as coronary heart disease, stroke, diabetes and some types of cancer. The beneficial effect has been attributed to the bioactive components contained, such as phytonutrients and vitamins, minerals and fibers.
To have the highest possible concentration of nutrients together, a supplement should not only contain vitamins, juice or powder of a single type of fruit / vegetable, it needs a well-balanced mix and with many different types of foods.
Can concentrated fruit and vegetable supplements improve the ratio of oxidants / antioxidants when training at the GYM?
Increased metabolism during exercise increases the demand for energy, proteins, carbohydrates, water, essential fatty acids and micronutrients such as vitamins, phytonutrients and minerals. A deficit of micronutrients can lead to an accumulation of reactive oxygen species (RONS), a situation that is called “oxidative stress” and that leads to cellular and tissue damage.
THE INTEGRATION OF FRUIT AND VEGETABLES CAN IMPROVE THE EFFICIENCY OF THE IMMUNE SYSTEM
The integration of fruit, vegetables and berries reduces the frequency of common cold, sore throat and fever. This is certainly valid in people who do not consume adequate portions of fruit and vegetables.
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