Basic Knowledge of Nutrition – Don’t Fall for the Scams of Supplement Sellers
Table of Contents
All along, I’ve been emphasizing the quality of food, and I hardly discuss about basic nutrition, as it’s quite tedious and boring. In university, the lecturer once jokingly said, “If you ever meet a patient with insomnia, just read them RNI Malaysia (Recommended Nutrient Intake in Malaysia), and it should be enough.” Looking back, it still sounds a bit funny.
Lately, many people on Facebook have been discussing various topics. What I often hear is:
“Have you eaten 20 oranges a day? If not, you need this product.”
“Have you heard of xx nutrient? If you want to get enough from natural foods, you’d have to eat kilos of it.”
People who made such statements clearly do not have a basic understanding about nutrition. While these claims may sound reasonable to the public, they are utterly preposterous to us professionals.
How much nutrient is too much or too little?
Referring to the chart above, the X-axis represents nutrient intake, with higher values moving to the right. The Y-axis represents health risks, with higher values moving upwards. From this chart, we can summarise that having too high and too low nutrients can both pose health risks. So, eating in moderation is the key.
When there’s a lack of nutrients we will call it a nutrient deficiency, on the other hand when it’s too high it will be known as toxicity.
Let’s learn more about each component seen in the chart above:
EAR (Estimated Average Requirement)
The average nutrient intake that can meet the needs of 50% of the population. If an individual’s nutrient intake falls below this level, there’s a higher risk of nutrient deficiency.
RNI (Recommended Nutrient Intake)
The level of nutrient intake that can meet the needs of 95% of the population. If an individual’s intake reaches this level, they are generally meeting the standard. RNI is typically calculated from EAR.
AI (Adequate Intake)
For some nutrients, there isn’t enough evidence to calculate EAR, so RNI can’t be determined. Scientists observe the dietary habits of healthy people to estimate their nutrient requirements.
UL (Upper Intake Level)
This represents the point beyond which nutrient intake can have side effects. So, more nutrients aren’t necessarily better!
If you find this boring and don’t want to read it, or if you’re not sure if this book will do you any good, don’t worry; just consult a qualified nutritionist!
Example 1
We all know that folic acid is crucial for pregnant women. Many mothers take prenatal multivitamins during pregnancy. Recently, Hong Kong Consumer Council revealed that a particular prenatal multivitamin contains 1000 micrograms of folic acid per serving, which already reaches the upper intake level (UL) for pregnant women. In this case, long-term consumption could lead to autism in children.
Example 2
Vitamin A toxicity is a chronic condition that occurs when ingesting high doses of Vitamin A or concentrated fish liver oil. Babies and children are more likely to have it.
Now, you might be thinking that as long as you take the right supplement and not having it overdose, you will be safe. But let me give you an example:
If you eat an apple, you get fibre, vitamin A, fructose, pectin, various phytochemicals from the apple, and more. But if you’re consuming a single component extracted from the apple, it’s not the same. Why so? Because without the apple’s water content, pulp, and the synergy of nutrients, consuming this single extract might not only be non-beneficial but may also be detrimental to your health.
For example, soluble fibre is known for its cholesterol-lowering effect. You can find it in many “detox” and “colon cleansing” supplements. However, the soluble fibre added to these supplements is not the same as the soluble fibre found naturally in food. Recent clinical research found that lab rats consuming a high amount of artificially added soluble fibre may lead to liver cancer.
Studies showed that in lab experiments with mice, excessive consumption of inulin and fructooligosaccharides (FOS) instead of natural soluble fiber caused gallbladder obstruction and liver cancer. Would the same thing occur in humans? The question remains unknown as more evidence is required.
Link to the research: https://bit.ly/2PcP43D
At this point, perhaps you can check if your usual dietary supplements contain these components. History has shown us that after the discovery of certain nutrients that helps in certain conditions, extracting them from foods and offering them as supplements often led to disappointment. As very few supplements actually provide more health benefits as compared to natural foods.
As the supplement market is highly competitive, most formula and products are often introduced to the market without long-term safety assessments and clinical assessment. The side effects of these extracts often only emerge years after they have become popular.
Ask yourself, would you be willing to be a lab rat?
As the saying goes: “God gave you teeth, a tongue, and a digestive system, which means you should eat food. Not just eat food, but eat the right food, balanced food, quality food, not just tasty food, and then expect supplements to make up for your deficiencies.”
Now, you will understand why I emphasize so much on the importance of quality food education!
