Veggie Blog

Bee pollen and antioxidant supplements

Antioxidants from food

Even though many people do not realize it, many of the antioxidant foods we eat come from vegetables. Vegetables such as broccoli, cauliflower, tomatoes and peppers are all excellent choices, with great benefits for your body. When choosing vegetables, you should go for the ones that are rich in color, as they are high in what are known as phytonutrients.

Phytonutrients are compounds found in the skins of different fruits and vegetables, which give them their color as well as their taste and smell. Phytonutrients are among the best antioxidant foods you can find. CoQ10 is another antioxidant, which your body makes itself and which is found in small amounts in foods such as nuts and fish, but the evidence that CoQ10 supplements help healthy people is limited.

Fruits and vegetables are the best sources of antioxidants, but the problem with them is that they may be produced with chemical herbicides, pesticides and certain types of fertilizers. Some studies have found that organically grown fruits and vegetables have somewhat higher levels of certain antioxidants, although the difference is small, and washing produce and eating a variety matter more.

In today’s busy world, it can be hard to eat as well as we should, and we cannot eat fresh fruits and vegetables all the time. If you cannot get organic produce, the best plan is still to eat whatever fruits and vegetables you can get. Frozen vegetables keep their nutrients well and cost less, so they are a good choice.

What about supplements?

Supplement makers say that their phytonutrient products are concentrated extracts that give you the antioxidants without the calories and sugar. But the research does not back this up. Large studies of antioxidant supplements have not shown that they prevent disease, and some high-dose supplements have been linked to harm: beta-carotene supplements, for example, raised the risk of lung cancer in smokers. Whole foods also contain fiber and many other compounds that work together.

Do not get me wrong: fruits and vegetables are certainly good for you. They are rich in antioxidants, although commercially produced ones may carry chemical residues. Canned fruits packed in syrup have a lot of sugar and calories, so choose fruit canned in juice or water. Supplements have no sugar or calories, but they also lack fiber, and there is no proof that they do the same job as the food.

Bee pollen

Bee pollen is a mixture of flower pollen, nectar and bee secretions that is sold as a supplement. Claims about energy, immunity and weight loss are not supported by good evidence, and bee pollen can cause serious allergic reactions, especially in people who are allergic to pollen or bee stings. It is also not suitable for vegans. If you want to try it, talk to your doctor first.

No matter how you look at it, healthy eating starts and ends with foods that contain antioxidants. Fruits and vegetables contain the most, and nuts, seeds, beans, whole grains and tea are good sources as well. If you cannot get enough of these foods, a multivitamin in moderation can fill small gaps, but ask your doctor before relying on nutritional supplements.