Nature provides us with ample nutrients in the form of fruits, vegetables, nuts, seeds, dairy, grains, meat, and other dietary sources. Still, some of us believe in taking supplements to meet our daily nutritional needs. Now, a study has highlighted how getting adequate nutrients from food sources is more beneficial than consuming supplements. The study published in the journal Annals of Internal Medicine specifically focused on how excessive calcium tablets could increase the risk of cancer and how adequate intake of certain nutrients reduces the risk of death from any cause, when the nutrient source is foods, but not supplements.
According to a report in PTI, the research found that supplemental doses of calcium exceeding 1,000 milligrams per day were associated with a lower risk of death, while adequate intakes of vitamin A, vitamin K, and zinc were associated with a lower risk of death from cardiovascular diseases. Excess intake of calcium was associated with a higher risk of death from cancer. They also found that lower risk of death associated with adequate nutrient intakes was due to nutrients from foods, not from supplements.
Another shocking revelation made by the research was that if you are not deficient in Vitamin D but were still taking vitamin D supplements, you could be at an increased risk of death from all causes including cancer.
It is safe to say that the best way for your body to meet everyday nutritional demands is through food.
Best sources of calcium: These will include milk, cheese, yoghurt, paneer and other dairy products, soya beans, vegetables like broccoli and cabbage and certain nuts.
Best sources of vitamin D: Cheese, egg yolks, fish like salmon.
Best sources of Vitamin K: Green leafy vegetables, eggs, soya
Best sources of zinc: Poultry, green leafy vegetables, potatoes, certain fruits, whole grains
It is necessary to have a balanced diet comprising a healthy mix of all nutrients in the form of fish, meat, eggs, vegetables, fruit, legumes and other foods. This could altogether eliminate the need to have additional nutritional supplements.