Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss (44 page)

Y
ou now have the knowledge that you need to eat to live. Much of this information may be new and contradictory to what you have learned in the past. The questions and answers that follow are intended to solidify and reinforce what I have covered and help you clear up any uncertainties.

I often recommend that people take sensibly designed, high-quality vitamin and mineral supplements to ensure that they get enough vitamin D, vitamin B
₁₂
, zinc, and iodine. It is also a good idea to take supplemental omega-3 fatty acids or DHA. Very few individuals eat perfectly, and some of us require more of certain nutrients than others, so it makes sense to be sure to ingest adequate amounts of all of these important substances.

Deficiency of vitamin D, the sunshine vitamin, is very common. Many of us avoid sun exposure, wear sunscreen daily, or spend most of our time indoors. Recent studies indicate that average serum vitamin D levels of Americans have dropped in the past decade. This drop was associated with an overall increase in
vitamin D insufficiency in nearly three out of four adolescent and adult Americans.
¹

Avoiding the sun may protect against skin damage, but a vitamin D deficiency can contribute to the progression of osteoporosis. It has also been associated with higher rates of certain cancers and autoimmune diseases.
²
A 2009 meta-analysis of nineteen studies established a strong inverse relationship between circulating vitamin D levels and breast cancer: women in the highest vitamin D range reduced their risk of breast cancer by 45 percent.
³
Another 2009 review of twenty-five studies found that sufficient vitamin D levels were consistently associated with reduced risk of colorectal cancer.
⁴

Vitamin B
₁₂
helps make red blood cells and keeps your nervous system working properly. It is found mainly in foods of animal origin. Although individuals whose diets are low in animal products dramatically reduce their risk of developing certain diseases and increase life expectancy, they need a supplemental source of vitamin B
₁₂
. Some people are unable to absorb the vitamin B
₁₂
found naturally in food (particularly those in the over-fifty age group),
⁵
and so a supplement is often necessary to optimize immune function, especially in older people.

I instruct my patients to avoid salt, which is iodinated. Since salt is the primary source of iodine in most people’s diets, a multivitamin can ensure adequate iodine intake for those who avoid salt.

It is also a good idea to take some extra DHA (the omega-3 fatty acid docosahexaenoic acid). This essential fatty acid is known for its importance in healthy brain function and cardioprotection. It is naturally converted from the omega-3 fats found in certain green vegetables, walnuts, flaxseeds, chia seeds, and hemp seeds. Studies show that people have varying abilities to make this conversion. Many cannot derive enough of these essential fatty acids from natural food sources, and men generally convert less than women, especially as they age.

The main problem with taking typical supplements is that they may expose you to extra nutrients you do not need. More is
not always better. While most people can certainly benefit from a sensibly designed multivitamin plus additional vitamin D and omega-3 fatty acids, it is important to make the right choices. Excessive quantities of some vitamins and minerals can be toxic or have long-term negative health effects.

Avoid taking supplements that contain these ingredients: vitamin A, high-dose (200 IU or greater) isolated vitamin E, folic acid, beta-carotene, and copper. Ingesting vitamin A or beta-carotene from supplements instead of food may interfere with the absorption of other crucially important carotenoids, such as lutein and lycopene, thus potentially increasing your cancer risk.
⁶

Folic acid is the synthetic form of folate added to food or used as an ingredient in vitamin supplements. Folate is found naturally in fruits, vegetables, grains, and other foods. Too much folate obtained naturally from food is not a concern. It comes naturally packaged in balance with other micronutrients, and the body regulates its absorption.
⁷
Everyone, including pregnant women, should be getting adequate amounts of folate from natural plant sources. Recently, there have been some troubling studies connecting folic acid supplementation and cancer. More and more evidence suggests that folic acid supplementation may significantly increase the risk of cancer.
⁸

Remember, dietary supplements are
supplements
, not substitutes for a healthy diet. Supplements alone cannot offer optimal protection against disease, and you cannot make an unhealthy diet into a healthy one by consuming supplements.

A strict vegetarian diet is deficient in meeting the vitamin B
₁₂
needs of some individuals. If you choose to follow a complete vegetarian (vegan) diet, it is imperative that you consume a multivitamin or other source of B
₁₂
, such as fortified soy milk. My
vegetarian menu plans and dietary suggestions are otherwise rich in calcium and contain sufficient iron from green vegetables and beans. They contain adequate protein and are extremely nutrient-dense.

My observations suggest that vegetarians would be foolish not to play it safe, either by taking a B
₁₂
supplement or a multivitamin or by consuming foods that have been fortified with vitamin B
₁₂
. Another option for those who loathe taking vitamins is to have their blood checked periodically. Checking your B
₁₂
level alone is not sufficient. Your methylmalonic acid (MMA) must be checked to accurately gauge if the level of B
₁₂
in your body is enough for you.