However, if you have discovered, with qualified counsel, that you are deficient in a particular nutrient(s), you should consider supplementing until you figure out how to incorporate foods rich in this nutrient into your diet.

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Whole food provide more than one or two substances in one serving. The nutrients from Whole foods are similar to a buffet -- You go to a restaurant in search for a particular item, but wind up with an array of foods for the price of one.
Take Red cabbage for example. Not only is it a great vitamin C source, it also contains vitamin K, fiber, folate and the antioxidant, anthocyanin, which has anti-inflammatory properties. A supplement probably wouldn't have "All the Extras".
Nutritional supplements are meant to be "supplements", not replacements for food or food groups. Supplements are not regulated, and many of the claims cannot be proven to support supplemental use. Through testing, supplements have been shown to be inconsistent in regard to how much of each ingredient is contained in the supplement. Getting one's nutrition is always best done through eating a balanced diet including all food groups.
Naturally occurring nutrients in food work together (called the synergistic effect) in beneficial ways for the body whereas a nutrient supplement does not contain all of the known and unknown beneficial nutrients of whole food.
A diet from whole foods contain thousands of beneficial nutrients not available in supplements alone. Supplements vary in quality and content which may cause unknown harmful side effects if consumed in excess.
Good sources of vitamins and minerals include:
- Dark colored fruits and vegetables (spinach/greens, broccoli, tomatoes, eggplant, berries, citrus fruit, avocado)
- Unsalted nuts and seeds (Almonds, walnuts, sunflower seeds, pumpkin seeds)
- Seafood (seaweed, fish, shrimp, etc.)
For example: rather than just taking vitamin C tablets: adding red pepper slices, oranges, broccoli, etc.... will deliver vitamin C to your body and perhaps in a way that is better utilized to help boost the immune system and the many other powerful benefits of vitamin C.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.