Veggie Blog

Vitamins and your health

Can you get all your vitamins from food?

Most of us know that vitamins are part of a healthy, disease-free way of life. Vitamin products have also become far more specialized than they used to be, and many are aimed at particular parts of your body or your health. That does not mean everyone needs them. For most healthy people who eat a varied diet with plenty of vegetables, fruit, whole grains, beans, nuts and dairy or fortified foods, food covers vitamin needs. Multivitamins cannot take the place of the variety of foods in a healthy diet, according to the US National Institutes of Health.

Supplements are meant to fill gaps, not to replace meals. The tricky part is knowing whether you have a gap.

Who may need a supplement?

Some people do find it hard to get what they need from food alone. This is more likely if you follow a vegetarian or vegan diet, have food allergies or other dietary restrictions, have a small appetite so that you feel full quickly, are an older adult, are pregnant, or have a medical condition that affects how your body absorbs nutrients. Vitamin B12 is the best example for readers of this blog. It is found naturally in animal foods such as fish, meat, eggs and dairy products, but not in plant foods, so vegans in particular need fortified foods, such as some breakfast cereals and nutritional yeast, or a supplement. Adults need 2.4 micrograms a day, according to the NIH Office of Dietary Supplements.

If you are not sure, ask your doctor. A simple blood test can show whether you are low in a vitamin, and our post on whether vegetarians need vitamin supplements covers more of the basics.

What do the main vitamins do?

B12 helps to keep your nerves and blood cells healthy. Many people think that it boosts energy, but the evidence shows that extra B12 only improves energy and performance if you were short of it to begin with. Vitamin A supports vision and the immune system. Vitamin C helps your body heal wounds and absorb iron, and you can read about it in our post on why you need vitamin C and where to find it. Vitamin D works with calcium to keep bones strong. Vitamin E is an antioxidant, and our post on vitamin E explains what it does and how much you need. Taking more than you need does not give you extra health, and some vitamins can do harm in large doses.

What about selenium and colostrum?

Selenium is a mineral, not a vitamin. Adults need 55 micrograms a day, and most people in the United States get enough from food. People on vegetarian or vegan diets may have lower intakes, and Brazil nuts are particularly rich in it, so a few are enough. The upper limit is 400 micrograms a day, and chronic high intakes can cause hair and nail loss and other problems, which is why megadoses are a bad idea.

Colostrum, the first milk produced after birth, is sold as a supplement. It is not a vitamin, and studies in healthy adults have given limited and mixed results for immune support, so it is not something you need. The kind sold in supplements usually comes from cows, which matters if you are a vegan. Ask your doctor before adding it.

How do you decide?

Start with your diet, then talk to a doctor or pharmacist about anything you might be missing. If you do take a supplement, choose one that fits your age and needs, keep to the recommended amounts, and see our post on getting the right amount of vitamins. For tips on picking and using supplements, read our companion post on how to choose and use supplements wisely.

Rapid weight loss techniques

Being overweight affects a person in many ways. It can affect your overall quality of life, your self-esteem and your mood, as well as your health risks and your ability to move freely. Losing weight brings many positive changes, which is why so many people are looking for a technique that will trim the fat quickly.

What should you do first?

The first step is to see a doctor for a full physical examination, so that you can choose the right weight loss plan for you. To lose weight effectively, four aspects of your life usually need to change: what you eat, how you eat, your behavior and your activity level.

Is fast weight loss safe?

“Fast” is relative. The US Centers for Disease Control and Prevention says that people who lose weight at a gradual, steady pace of about one to two pounds a week are more likely to keep it off. Very rapid weight loss can cause fatigue, muscle loss and gallstones. Crash diets with very few calories should only be followed under medical supervision. The tips below will help you make steady progress without taking risks.

What are six tips for faster progress?

First: Use a multi-faceted approach that combines mindset, exercise and a diet you can follow. Begin with a food plan that you can easily get used to. Add an exercise plan with at least 15 minutes a day, such as brisk walking, running, swimming or dancing, and build up from there. If you are thinking about supplements, ask your doctor first.

Second: Set realistic goals. Knowing what to aim for, and having the right attitude, helps you stay with a program. With discipline and a positive mindset, you are less likely to feel discouraged and lose focus.

Third: Listen to your body. Everyone’s metabolism reacts differently to different programs. If one approach does not work, try another. Your exercise should suit your body, because not everyone can exercise as hard as others. If walking is all you can do, then walk, because it is a great exercise. Muscle burns more calories than fat, even at rest, so building a little muscle also helps and looks good.

Fourth: Eat more fiber. Fiber fills you up sooner and stays in the stomach longer, which slows digestion and keeps you feeling full. Whole grains, vegetables, fruit, beans and lentils are good sources. Whole grains also raise blood sugar more slowly than refined grains such as white bread.

Fifth: Stay away from fried food, especially deep-fried food, because it contains a lot of fat. Chicken or fish are leaner than beef, but when they are deep-fried they can contain more fat than a lean piece of grilled meat. If you are on a strict diet, choose grilled, baked or steamed food, which adds less fat.

Sixth: Drink lots of fluids. Six to eight glasses of water a day keep your body hydrated, and water is the best choice, as sugary drinks add calories fast.

What matters most?

In the end, commitment and consistency are the most important things. Light dieting, regular workouts and healthy habits applied every day will give you better results than a dramatic effort followed by a return to old habits, which usually leads to gaining back more weight than you lost. For more ideas, see our posts on a weight loss plan, weight loss tips, overnight weight loss and losing weight rapidly.

The old version of this post said that the poses of yoga have long been used as a foundation for athletic training, and that videos now exist for everyone from Olympic athletes to people who want “blissful relaxation.” It promised a look at four yoga tapes and then reviewed only two. Those two reviews are about workouts from the VHS and early DVD era, so I have kept their lessons and added what today’s research says about learning yoga on your own.

What do you need to start?

The old post says all you need is comfortable clothes and a non-skid surface such as a sticky mat. That still holds. Cleveland Clinic’s guide to yoga props agrees that a mat helps stop you from slipping, and a blanket or a towel can stand in for other props. If you are new to yoga, our guide to warming up, breathing and listening to your body is a good first read.

What was the “boot camp” video like?

The first video was an 85-minute power yoga class led by a Los Angeles teacher, with 13 students working through continuous movement meant to build strength and endurance. It had a five-minute introduction to basic poses, but the reviewer said the rest of the class was extremely hard for anyone who is not very fit, and that the teacher paid little attention to the beginner struggling at the back of the class. The reviewer’s test was blunt: unless you can do push-ups, balance on one leg without difficulty and have a strong core, pick an easier video. That is a useful self-check, though I would add that you should stop whenever you feel pain, sharp strain or dizziness.

What made the second video work better?

The second video was a 55-minute strength-and-endurance class in the Yoga Zone series, led by Lisa Bennett, and it followed one beginner and one more advanced student. The reviewer liked that the teacher spent time showing the beginner modified versions of the poses so she could finish every section, and that veterans could learn from the harder options. She also praised the teacher’s clear descriptions of good form, down to the angle of a bent knee and the direction of an extended arm, and her calm, encouraging manner. Those three things (modifications, form cues and a calm teacher) are what to look for in any video.

Are videos as safe as a class?

Not always. The National Center for Complementary and Integrative Health says that yoga is generally safe for healthy people when it is done properly under the guidance of a qualified instructor, and that learning yoga on your own without supervision has been associated with increased risks. The most common injuries are sprains and strains. Older adults, pregnant women and people with conditions such as knee or hip injuries, severe high blood pressure or glaucoma should talk with a health care provider first. If you choose a video, start with a beginner session, follow the modified versions and avoid extreme moves such as headstands until a live teacher has checked your form.

How hard should a workout be?

The U.S. Physical Activity Guidelines count active forms of yoga, such as vinyasa or power yoga, as moderate-intensity activity, and recommend that adults get 150 to 300 minutes of moderate aerobic activity a week plus muscle-strengthening activity on two or more days. A gentler, more meditative style such as hatha is a better fit if you want relaxation. The video linked at the end of this post is a beginner-level yoga video. For a longer discussion, read our posts on choosing a yoga video for beginners and yoga videos that loosen tight muscles; our guide to the posture basics explains the poses that videos use.

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Starting an exercise habit is easy. Keeping it going for years is the hard part. Older articles on yoga for business people claimed that executives who practice mind-body exercises stay with them longer than those who go to the gym. I could not find published results of such a study, so I will not repeat the claim as fact. What we can say is more practical: there are good reasons to make yoga part of your routine, and simple ways to stay with it.

How much activity do you need?

The Physical Activity Guidelines for Americans say that adults should do at least 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking, plus muscle-strengthening activity on two or more days a week. The first edition counted only bouts of at least 10 minutes, but the second edition removed that requirement to encourage people to move more often throughout the day. That is good news for a busy schedule: a five-minute stretch counts as part of a more active day. Yoga alone does not meet the aerobic target, so most people will want to add walking or another activity. The National Institute on Aging lists yoga as one example of balance exercise, which also matters for staying independent as you age.

Does yoga help people take up other healthy habits?

There is some evidence. NCCIH reports a 2021 study of 60 women with obesity who were assigned to 12 yoga sessions or a waiting list. The effect of yoga on their body mass index depended on changes in physical activity and in daily fruit and vegetable intake, so the benefit seemed to come partly through other habits. A 2018 survey of 1,820 young adults found that regular yoga was associated with better eating and activity habits, and the people who answered said yoga made them more mindful and encouraged them to be more active. These studies show an association, not proof that yoga causes healthier living, but they fit the common experience that one good habit can pull others along.

How can you build the habit?

These ideas are general advice for forming habits, not findings from a yoga study. Start small: ten minutes a few times a week is better than an hour you never find time for. Attach it to something you already do, such as stretching after you brush your teeth or doing a few poses before your first coffee. Put it in your calendar like a meeting. Keep a mat or a chair in view. Try a class if you like company, since having someone expecting you makes it harder to skip. Vary it, too: a gentle morning routine such as the one in our beginner’s guide on some days, and a longer session on a weekend.

What if you miss a week?

Just begin again. The point of the guidelines is that the total across a week and a year matters more than any single session, so do not wait for the perfect Monday. If you stopped because of an injury or illness, return gradually and talk to a doctor if you are unsure. Remember the basics of safe practice from NCCIH: learn from a qualified instructor, avoid extreme poses while you are new, and tell your teacher about any health condition.

Where do you go from here?

If you are new, read about what yoga is and try the basic yoga postures. When you want to build your fitness more widely, see lifetime fitness for a plan that lasts. A habit that you enjoy is one you keep, so choose what suits you and let it grow.

The old version of this post argued that you should eat antioxidant-rich vegetables, but that supplements are better than fruits and vegetables because they come without chemicals, sugar or calories, and it listed steak among the best sources of antioxidants. Those last claims are not supported by research, so I have rewritten the post around what is known about antioxidants in food and in pills.

What are antioxidants and where do they come from?

The National Center for Complementary and Integrative Health explains that our cells produce reactive substances during normal activity, and that excess of these substances can lead to “oxidative stress,” which may damage cells. Our bodies make some of the antioxidants they need. Others come from foods such as fruits, vegetables and grains. Some, including vitamins C and E and beta-carotene, are also sold as supplements. The old post is right that vegetables like broccoli, cauliflower, tomatoes and peppers are good choices, and the pigments that give plants their color are among the compounds researchers study.

Does eating colorful plants help?

There is strong evidence that people who eat more fruits and vegetables have a lower risk of chronic disease. The NCCIH points to a 2017 review of 95 observational studies, with more than 2 million participants in total, which found that higher intakes of fruits and vegetables were linked to lower risks of cardiovascular disease and cancer. It adds a caution: those people may also differ in other ways, such as being more active, and the benefit may come from other substances in the food, not from antioxidants alone. A practical rule is to fill half your plate with a mix of colors, and to include frozen vegetables, which are convenient and keep well.

Is organic produce higher in antioxidants?

The old post said organic fruits and vegetables have a “far higher” concentration. The real figure is more modest. A 2014 review of 343 studies in the British Journal of Nutrition found that antioxidant compounds were about 18 to 69 percent higher in organically grown crops, depending on the compound, and that detectable pesticide residues were found about four times as often in conventional crops (46 percent of samples compared with 11 percent). The review measured what is in the crops, not whether people who eat them are healthier. So if organic produce is affordable and you prefer it, there is a case for it; if it is not, ordinary fruit and vegetables are still worth eating. You can read the review abstract on PubMed.

Can supplements replace antioxidant foods?

No. The NCCIH reports that, except for age-related macular degeneration, there is currently no evidence that antioxidant supplements have a positive effect on cancer, heart disease, cataracts or other diseases of aging. High doses of beta-carotene may even increase the risk of lung cancer, especially in smokers and people exposed to asbestos, and in 2022 the U.S. Preventive Services Task Force recommended against beta-carotene and vitamin E supplements for preventing heart disease or cancer. Purified antioxidants do not behave like the mixture of substances in a whole food. The old post also claimed that supplements are better because fruits and vegetables carry chemicals and sugar. Plain fruit and vegetables do not need to be replaced by pills; if you buy canned ones, choose fruit packed in water or juice and vegetables without added salt, which is general nutrition advice, not a finding from the sources above.

What about meat and CoQ10?

The old post listed steak and meat as great sources of antioxidants and CoQ10 as a high-value supplement. The sources I checked name fruits, vegetables and grains as the main dietary sources, and I found no support for either claim, so I have dropped them. For more on supplements, read bee pollen and other antioxidant supplements, vitamin C and choosing vitamin supplements.