Are you supposed to get your nutrients from food or from dietary supplements?

Has anyone ever told you that dietary supplements can bridge the dietary gaps but it is more important for you to get nutrients from your food? Remember that the food that you eat everyday is replete with nutrients which are required for good health like calcium, magnesium, vitamins A and C. But despite eating everything, there are several older adults who aren’t getting enough nutrients through their diets.

If you take into account the average American diet, you will find that it is rich in processed foods which don’t have enough nutrients, refined grains and foods with added sugars. All these are related to developing chronic diseases and inflammation. Despite this, when you still take a well-balanced healthy diet; you still tend to fall short of the nutrients which you need. This is due to your growing age. As our age increases, we have a reduced ability of absorbing nutrients from different foods. The energy requirements are also not the same as a young person and the older adults tend to eat less. Can supplements companies like Healtheries make a difference?

Supplements aren’t for everyone – They are only apt for older adults

Due to the reason mentioned just above, the aging generation may find it effective when they take dietary supplements. As per the Dietary Guidelines for Americans, it states that the nutritional requirements of your body should be primarily met through the foods that you take. However, the same guideline even mentions that for some people, supplements can always be one of the most useful ways of absorbing nutrients which the foods may lack. So, before you shop for the supplements, you should know thoroughly what they can do for you and what they can’t.

Whole foods vs. supplements – Which are better?

Supplements can never be touted to be a worthy substitute for food. They can never replicate all the nutrients and vitamins which are found in whole foods like green veggies and fruits. Here are the 3 main benefits of whole foods as against dietary supplements.

  1. Whole foods offer better nutrition: Due to the fact that whole foods are complicated, they contain a wide array of micronutrients which are required for a body.
  2. Whole foods have protective substances: There are several types of whole foods which are perfect sources of antioxidants which slow down the process of damage of tissues and cells. It is still not proved whether the dietary supplements have the same level of antioxidants as you will get in foods.
  3. Whole foods have fiber: There are several whole foods like fruits, whole grains, legumes and vegetables which offer dietary fiber. As a part and parcel of a healthy diet, fiber plays an important role in preventing different kinds of diseases like heart problems, type 2 diabetes and it also helps in managing constipation.

Hence, these are the few reasons behind whole foods being better choices than dietary supplements.

Foods to take without taking supplements – Say ‘No’ to Vitamin pills!

Majority of the experts are of the opinion that when you’re taking a healthy diet and when you don’t have any other pre-medical health condition which compromises your ability to take in nutrients from the foods that you eat, you would usually not require taking supplements. Similar minerals and vitamins are available in the foods that you eat. Here are few suggested foods that you should take instead of taking supplements.


You must be aware of the fact that citrus fruits are the best resources of Vitamin C which plays the role of an antioxidant and helps in absorbing iron. Lemons and oranges have high levels of Vitamin C where a big-sized orange has 97.9 mg. It has been recommended that adult men get 90mg of Vitamin C and women get 75 mg of Vitamin C. There are several other sources like green and red peppers, tomatoes and kiwi.


Vitamin B12 is usually taken in the form of a supplement since it is vital for the formation of blood cell and for the proper functioning of the neurological organs. Eggs form one of the best sources of Vitamin C and experts have confirmed that eggs should not be denied and spoken bad of due to being high in cholesterol. A single egg that’s hard-boiled has 0.6 micrograms of B12 which is 10% of the daily value that is recommended by the doctors. Besides that, vitamin B6 which plays a role in boosting metabolism and development of brain is found in foods like tuna, nuts and chickpeas.


Kale is usually a choice that is less obvious but this is definitely a great source of calcium which is necessary for strong teeth and bones and also for functioning of nerves and muscles. A single serving of kale has 150 mg of calcium that is slightly more than 10% of the daily recommended amount. Some other sources of calcium are yogurt, chia seeds and broccoli.


Vitamin A is vital for immune system function, for vision, support and reproduction of heart, kidneys and lungs. Sweet potatoes are a vital source of A Vitamin. If you take a sweet potato baked in the skin has 28,068 IY of Vitamin A per serving. As per the NIH or National Institutes of Health, around 28-38% of general population consumes Vitamin A supplements.


Cashews are one of the best sources of magnesium which is vital for regulating levels of blood pressure and blood sugar. The NIH is also of the opinion that the Americans don’t consume the required level of magnesium. If you can take an ounce of dry roasted cashew, this has 74mg of magnesium which is 19% of the required amount.

Therefore, if you’re eager to know whether or not supplements are better than foods, you should know that until you have the age to absorb nutrients from the foods that you eat, you don’t require taking supplements. However, if you’re aging, you should choose to take few supplements.

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