Whole Foods or Dietary Supplements: Which is Better?
I have always believed that in a lot of cases, real foods are healthier than taking dietary supplements, and that you get most of the health benefits from eating real food than a concoction of pills, powders and other extracts. And it’s a lot more enjoyable, too!
This is also something the experts at the American Institute for Cancer Research seem to point out in their review of studies on the matter: that whole foods, and not dietary supplements, play a role in lowering cancer risk.
Under certain conditions, some high-dose supplements seemed protective at specific doses, some did nothing, and some actually increased the risk of cancer. In contrast, the research was much more consistent when the AICR expert panel examined over 440 studies on cancer risk and foods that contained specific vitamins, minerals and phytochemicals. These widely different results led them to conclude: “Dietary supplements are not recommended for cancer prevention.”
However, they are not saying that dietary supplements are totally useless. It’s just that the results aren’t all that clear and conclusive.
Of all the supplements reviewed by the panel, only two seemed to have a potential role in protection, and even then the research was less than clear. According to the panel, selenium probably protects against prostate cancer, while calcium probably protects against colorectal cancer. Yet they also concluded that high calcium consumption probably increases risk for prostate cancer.
For whole foods, the evidence on several categories of such foods as protective against a variety of cancers were classified as follows:
- Foods containing folate are probably protective against pancreatic cancer.
- Foods containing carotenoids are probably protective against cancers of the mouth, pharynx, larynx and lung.
- Foods containing beta-carotene are probably protective against esophageal cancer.
- Foods containing lycopene are probably protective against prostate cancer.
- Foods containing vitamin C are probably protective against esophageal cancer.
- Foods containing selenium are probably protective against prostate cancer.
The panel also concluded that other categories of plant foods – including non-starchy vegetables, allium vegetables (onions, leeks, etc.), garlic and fruits in general are probably protective against seven different kinds of cancer.
Why the use of the word “probably”? Well, when it comes to whole foods, it’s just really difficult to pinpoint the substance to which certain health benefits can be attributed to. It could be the substance indicated, or a combined effect of the substance with something else in the food, or a different compound altogether.
Read the entire report here.
I tend to lean in the direction of whole foods rather than dietary supplements and vitamins. But I think there are some exceptions. One of those is vitaminD, there is some evidence that for people living further away from the equator its just not possible to get enough sunlight through the winter to make enough vitaminD.
I think each person’s situation is different too – for example if foods high in vitaminC are too acidic for some people, then a supplement might be needed.
Great Article! I agree with ‘Trisha’- there is a time and place for dietary supplements as well. For instance, it is very difficult to get the right amounts of vitamin B12 and D from food alone. A day’s Vitamin D of course can be fixed by being outside on a sunny day for 15 minutes, as long as you’re light skinned. If you are pregnant, on a diet pill resulting in nutrient loss, or have a poor diet- then multivitamins are beneficial.
Reference: “ChefMD’s Big Book of Culinary Medicine” http://www.chefmd.com/book.php
Why is it an either/or question?!?
Yes, your examples of the benefits of foods like tomatoes and peppers which are high in Lycopene are valid — but it should be noted that even the supplement industry’s own site (DSIB) recommends a balanced diet and getting as many minerals naturally as possible.
I really believe that with our modern (nutrient poor?) diets, supplements — when used safely — can help ensure our health far, far better than without. Problems arise whenever lazy minds see a pill or tablet as a magic bullet.
Any other perspectives on this?
http://www.dsib.org/lycopene
http://www.eatingfabulous.com/does-selenium-supplementation-help-prevent-prostate-cancer/#comment-102611
uh oh! time to edit the selenium comment re. prostate cancer.