Submitted by the Metagenics Marketing Team
When it comes to health and nutrition, myths and misinformation are everywhere. From popular trends to outdated advice, it’s easy to be misled by claims that seem credible but aren’t always accurate. We’re setting the record straight so you can make informed, healthier choices with confidence. Here are 8 nutrition myths and the facts you need to know: Myth #1: Fresh produce is healthier than canned or frozen. Fact: Frozen, canned, and dried fruits and veggies can be just as nutritious—check labels for added sugars, fats, and sodium.1 Myth #2: All fats are bad for you. Fact: Healthy fats, like those in nuts, fish, and olive oil, support heart and brain health. It's trans fats and excess saturated fats to avoid.2 Myth #3: Vegetarians don’t get enough protein. Fact: Plants contain all essential amino acids. Eating various plant foods—like beans, grains, and nuts—ensures enough protein intake.3 Myth #4: All probiotics work the same. Fact: The benefits of probiotics depend on the strain, with specific strains supporting different areas of health.4 Myth #5: Everyone should be gluten-free. Fact: Unless you have celiac disease or gluten sensitivity, there's no need to avoid gluten. Whole grains provide key nutrients like fiber, B vitamins, and iron.5 To learn more about gluten, visit What Is Gluten? Myth #6: Dairy is unhealthy and fattening. Fact: Dairy provides protein, calcium, and vitamin D for strong bones and muscles. Low-fat and fat-free options provide nutrients with fewer calories.6 To learn more about dairy visit A Closer Look at Dairy & Dairy Alternatives Myth #7: Soy increases cancer risk. Fact: Studies show soy does not raise cancer risk. Soy isoflavones may help protect cells, support DNA repair, and lower breast cancer risk.7,8,9 Myth #8: Fat-free and low-fat foods help you lose weight. Fact: Fat-free isn’t calorie-free! Many low-fat foods contain extra sugar or sodium and overeating them can still cause weight gain.10 When you know the real facts behind nutrition myths, you’re empowered to make choices that help you feel your best and create a balanced diet that works for you. References
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Did you know that getting just 10 minutes of sunshine (ultraviolet B, or UVB) per day helps the body create approximately 10,000 IU of vitamin D?1 This nutrient is necessary for the health of your bones, as well as overall health.2 However, during the months of November through February, and if you live north of Atlanta, there won’t be enough UVB rays to penetrate through the atmosphere and help your skin generate this vital nutrient. So is there something you can do? Sometimes you just have to create your own sunshine. And considering that three-quarters of teens and adults in the United States are deficient in vitamin D,3 as well as 1 billion people worldwide,4 this is where supplemental vitamin D can really help. Natural dietary sources of vitamin D are few (e.g. fatty fish, eggs), and fortified dietary sources such as milk, orange juice and cereal provide minimal amounts of vitamin D. This is why vitamin D is one of the most common nutrient gaps and also one of the easiest to address via supplementation. Why is vitamin D important? Vitamin D is a fat-soluble vitamin that regulates bone growth and mineralization and plays an important role in ensuring the muscles, heart, lungs, and brain function properly.2 Vitamin D has also been shown to support immune function. Vitamin D is not only an essential vitamin but also acts as a hormone in the body. Vitamin D that you obtain from the sun, food, beverage, or supplements must be first activated by the liver which converts the vitamin D to 25-hydroxyvitamin D (25(OH)D), also known as calcidiol.2 It is then converted by the kidneys and target tissues in the body to the biologically active form 1,25-dihydroxyvitamin D (1,25(OH)2D), also known as calcitriol.2 Calcitriol is the active, hormone form, which supports a variety of physiological functions, including helping the body regulate levels of calcium and phosphorus, as well as mineralize bone.5 Vitamin D deficiency What does it mean to be deficient in vitamin D? Measuring serum concentrations of 25(OH)D rather than 1,25(OH)2D is a better indicator of vitamin D status in the body due to its longer half life. Certain groups define vitamin D deficiency as 25(OH)D level less than 20 ng/mL (50 nmol/L).6 Vitamin D deficiency can be an issue for many people, including:7
Finding out if you need more vitamin D Measuring your vitamin D levels via a blood test is the only way to definitively know if you’re getting enough of this nutrient. With a 25(OH)D blood test from your healthcare practitioner, you will know your vitamin D levels and whether you need to take a supplement. Optimal levels of vitamin D vary according to different scientific organizations. For example, for adults the Vitamin D Council recommends daily supplementation with 5,000 IU of vitamin D3 when you cannot get enough sun to achieve a status between 40-60 ng/ml; whereas, the Endocrine Society recommends 1500-2000 IU/day.7-8 Higher levels are recommended to address deficiency.8 It is also important to recheck vitamin D levels two months after beginning a supplement regimen, and adjust as needed based on your practitioner’s recommendations. Which D is right for me? It’s important to get the form of vitamin D that is most bioavailable to the body. There are two kinds of vitamin D—D2 and D3. Vitamin D2 (ergocalciferol), is found in plants such as lichens and mushrooms, which are often irradiated by growers to boost nutritional value. Some soy and almond milks are also fortified with vitamin D2. Vitamin D3 (cholecalciferol) is the natural form of this nutrient that is created by the body with sun exposure, and research has shown that the D3 form increases the total circulating level of 25(OH)D significantly more effectively than D2.9-10 Vitamin D3 is found in small amounts in oily fish such as cod and salmon, egg yolks, as well as fortified cereals and milk, and some commercial mushrooms. Additionally, vitamin D3 has been shown to maintain adequate amounts of serum vitamin D levels during the winter months.11 There are also special sunlamps to help the skin generate vitamin D, but because of the risk for skin damage from ultraviolet rays, many healthcare practitioners don’t recommend using them. Make D your favourite letter for better health Whether you’re lucky enough to get the vitamin D you need from the sun all year around, or taking a vitamin D supplement, you’re wise to ensure you get enough of this vital nutrient. If you’re wondering whether you need more vitamin D, ask your healthcare practitioner. References:
Every BODY and every age have unique nutritional needs. However, with every stage of life, there are common nutritional inadequacies that women are most likely to experience. Learn what supplements are best for YOU! 20s You may find yourself strapped for time and cash during these exciting transitional years, which could result in an unbalanced diet. What supplements should you consider taking?
In your 30s, you may be expanding your family and/or career, so you need all the energy you can get!
Your 40s are filled with possibilities; whether you are starting a new business, climbing the corporate ladder, juggling older kids, or welcoming a new addition, women in their 40s are thriving!
Your 50s and beyond can be a great time to reconnect with yourself and maybe your spouse too. Make sure to support all the amazing years ahead of you with high-quality supplements.
References
You’ve probably heard that vitamin C supports your immune system. This essential micronutrient seems to be everywhere! And it’s a good thing because, unlike most mammals, humans can’t synthesize vitamin C on their own.1 Also, vitamin C is water-soluble, which means the body quickly loses this essential vitamin through urine, so it’s important to make vitamin C a daily part of your diet.1 Having extremely low levels of vitamin C for prolonged periods can result in scurvy, a historical disease linked to pirates and sailors who faced long journeys at sea without fresh fruits and vegetables. While cases of scurvy in the United States are rare, a recent study reported that 31% of the US population are not meeting the daily recommended intake of vitamin C.1 Greater than 6% of the US population are severely vitamin C deficient, while low levels of vitamin C, associated with weakness and fatigue, were observed in 16% of Americans.2 As a whole, 20% of the US population showed marginally low levels of this essential micronutrient.2 How much vitamin C do I need?The US recommended daily dietary allowance of vitamin C is 75 mg for women and 90 mg for men.3 Experts recommend an estimated 200 mg of vitamin C daily for favorable health benefits.4 Adults can take up to 2,000 mg of vitamin C per day; however, high doses of vitamin C may cause diarrhea, nausea, and stomach cramps.5 Due to the varying health needs of individuals, it’s always a good idea to work with your healthcare practitioner to ensure that you are getting the right amounts of micronutrients in your daily diet. Where can you find this marvelous, multifaceted micronutrient? Ready to add vitamin C to your daily regimen? Talk to your healthcare practitioner about how much would be right for you.
References: 1. Granger M et al. Adv Food Nutr Res. 2018;83:281-310. 2. Schleicher RL et al. Am J Clin Nutr. 2009;90(5):1252-1263. 3. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed August 3, 2021. 4. Frei B et al. Crit Rev Food Sci Nutr. 2021;52(9):815-829. 5. Hathcock JN et al. AM J Clin Nutr. 2005;81(4)736-745. 6. Ashor AW et al. Eur J Clin Nutr. 2017;71(12):1371-1380. 7. Mason SA et al. Free Radic Biol Med. 2016;93:227-238. 8. Chen S et al. Clin J Pain. 2016;32(2):179-185. 9. Carr AC et al. J Transl Med. 2017;15(1):77. 10. Dionne CE et al. Pain. 2016; 157(11):2527-2535. 11. Chin KY et al. Curr Drug Targets. 2018;19(5):439-450. 12. Ratajczak AE et al. Nutrients. 2020;12(8):2263. 13. Dixit S et al. ACS Chem Neurosci. 2015;6(4):570-581. 14. Monacelli F et al. Nutrients. 2017;9(7):670. 15. Johnston CS et al. J of Nutr. 2007;137(7):1757–1762. 16. Johnston CS et al. Nutr Metab (Lond). 2006;3(35):1743-7075. 17. Moores J. Br J Community Nurs. 2013;Suppl:S6-S11. 18. Carr AC et al. Nutrients. 2017;9:1211. 19. Shaw G et al. Am J Clin Nutr. 2017;105(1):136-143. 20. Ratajczak AE et al. Nutrients. 2020;12(8):2263. 21. Ashor AW et al. Nutr Res. 2019;61:1-12. 22. Moser MA et al. Int J Mol Sci. 2016;17(8):1328. 23. Wu JR et al. J Cardiovasc Nurs. 2019;34(1):29-35. 24. Akolkar G et al. Am J Physiol Heart Circ Physiol. 2017;313(4):H795-H809. 25. Cook JD et al. Amer J Clin Nutr. 2001;73(1):93-98. 26. Saunders AV et al. Med J Aust. 2013;199(S4):S11-S16. 27. Amr M et al. Nutr J. 2013;12:31. 28. Consoli DC et al. J of neurochem. 2021;157(3):656-665. 29. Bajpai A et al. J Clin Diagn Res. 2014;8(12):CC04-CC7. 30. Koizumi M et al. Nutr Res. 2016;36(12):1379-1391. 31. Whyand T et al. Respir Res. 2018;19(1):79. 32. Azuma A et al. Tairyoku Kagaku Japanese J of Phys Fit and Sports Med. 2019;68(2):153-157. |
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