A lot of medical experts are saying that clean eating is completely healthier than taking supplements. The question arises: what do we eat in order to be able to avoid taking supplements? Check out the following details below.
Clean eating
The supplement industry in America is worth a whopping $40 billion with claims of providing everything from bulging muscles to a sharp mind well into old age. It is easy to see why people are attracted to the idea of a shortcut to physical strength and mental sharpness.
However, some experts believe that the obsession with vitamin pills and protein powders has gone too far, leading people to believe that taking a multivitamin can compensate for an unhealthy diet and other dietary deficiencies. In reality, the focus should be on consuming real food instead.
‘Clean’ eating and nutrient density
People tend to associate “clean” eating with health, rather than focusing on nutrient density, due to the guidelines given in the Dietary Guidelines for Americans, says Diana Rodgers, who is a registered dietician. Nutrient density refers to the concentration of macronutrients, such as protein, fat, carbohydrates and essential micronutrients, such as vitamins and minerals, per calorie or serving.
According to Ms. Rodgers, the more micronutrients a food has, the more nutrient-dense and healthy it is, regardless of its calorie count. For instance, foods like lettuce have few calories per cup, but are also low in micronutrients, which means one needs to consume multiple servings to obtain sufficient nutrition. In other words, lettuce is essentially “crunchy water.”
On the other hand, beef is also relatively low in calories per serving, but 4 ounces of steak offer 35 grams of protein, almost the full day’s requirement of vitamin B12, and a lot of niacin, vitamin B6, phosphorus, selenium, zinc, and iron in their most absorbable form, making it a nutrient-dense food.
Foods with the most nutrients
It’s important to consider nutrient absorption from whole foods versus supplements. Nutrients in foods are more easily absorbed in their bioavailable forms as compared to supplements. Therefore, it is recommended to consume the most bioavailable nutrient forms.
Ms. Rodgers suggests that the body absorbs nutrients better from animal foods as compared to plant foods. Therefore, incorporating animal-sourced foods such as meat, seafood, eggs, and dairy into your diet can help ensure that you’re receiving the necessary nutrition.
Systemic reviews have found that vegetarians and vegans are at a higher risk of deficiencies in vitamin B12, vitamin D, iron, zinc, and calcium as these nutrients are primarily found in animal foods or are less bioavailable in plants. Furthermore, intake of essential fatty acids (EPA and DHA) has been shown to be inadequate in vegetarians and vegans.
Although vegetables and fruits may lack certain important nutrients, they contain phytonutrients and higher amounts of other nutrients, such as vitamin C.
Best cooking ways
To increase the nutrient density of food, it is important to prepare and cook it methodically. Boiling vegetables can reduce their nutrient content, while steaming and oven-roasting methods are more effective at preserving nutrients. For example, studies have shown that both boiling and stir-frying broccoli significantly reduce its vitamin C content and antioxidant activity.
Steaming broccoli, on the other hand, minimally affects its nutritional components.
Another study found that cooking Mediterranean vegetables like tomatoes, pumpkins, eggplants, and potatoes with extra virgin olive oil can increase their antioxidant capacity. This method is more effective than consuming the vegetables raw or cooking them with water.
To maximize nutrient absorption, it is important to prepare foods properly. Chris Masterjohn, who holds a doctorate in nutritional sciences, explains that some compounds in plant foods can inhibit nutrient absorption.
By choosing the right cooking methods and using the right ingredients, we can make sure our bodies get the most out of the food we eat.
“Phytate is the major inhibitor of zinc absorption, and it is found in whole grains, nuts, seeds, and legumes,” he added. But techniques like sprouting, soaking, and souring can neutralize phytates (the stored form of phosphorus).
According to Mr. Masterjohn, indigenous groups relied heavily on certain plant foods as staples and would sometimes leach them in running water.
For example, high-oxalate sweet potatoes could be leached this way to reduce their oxalate content. Boiling sweet potatoes was found to significantly reduce the oxalate content, as opposed to baking or steaming them.
The niacin in corn, also known as vitamin B3, is naturally bound to carbohydrates, which makes it harder for the body to absorb.
However, soaking corn in an alkaline solution can break this bond and make niacin more usable. Additionally, vitamin C can counteract the effects of plant compounds that can hinder iron absorption. To ensure adequate iron absorption, it is recommended to maintain a diet rich in vitamin C.
What about organic foods?
There are conflicting reports on whether organic crops are more nutritious than conventional crops. Some studies suggest that organic crops contain significantly higher levels of vitamin C, iron, magnesium, and phosphorus, and lower levels of nitrates.
However, the data are controversial. Soil management has been focused on yield rather than nutrient density for many decades, which may impact the nutritional value of the food.
Synthetic pesticides, which are forbidden in organic farming, may have detrimental effects on soil health and, therefore, the nutritional value of the food. In the past, farmers used crop rotations to maximize produce quality, but monocropping has replaced this practice.
Monocropping relies on synthetic pesticides, and research has found that this approach has led to a decline in the nutritional value of American crops over the past 50 years.
