Whole Food Vitamins:
Whole Food Vitamins and Minerals to Support Your Health
Many Synthetic Vitamins May Be Harming Your Health
Dr. Ben Kim
you don't know about vitamins and minerals may destroy your health. I don't make
this statement lightly, as I have worked with enough people who have hurt their
health with synthetic vitamin and mineral supplements to know that experiencing
vitamin and mineral toxicity is far more common than you might think.
A, D, E, and K are fat-soluble vitamins, meaning that these vitamins can be stored
in your fat tissues. Even if you are super lean, your body has significant fat
stores in and around all of your organs, as well as in the layer of fascia that
lies between your muscles and skin. When consumed in excess, fat-soluble vitamins
can cause a number of symptoms related to toxicity since they are easily stored
in your body.
vitamins like the entire spectrum of B vitamins and vitamin C are not stored in
your fat tissues. Although your body is capable of excreting excess amounts of
water-soluble vitamins from your body (mainly through your urine), water-soluble
vitamins can still be toxic to your system and cause significant damage to your
tissues if consumed in excess.
for example, vitamin B6. Some published studies indicate that taking large quantities
of vitamin B6 (up to 75 mg per day) may alleviate symptoms of carpal tunnel syndrome.
The generally recommended daily allowance of vitamin B6 is 1.3 to 1.7 mg per day.
While your body will work to eliminate extraneous amounts of vitamin B6, if you
regularly consume extremely large amounts of vitamin B6, you will almost certainly
arrive at a day when your body will not be able to eliminate enough of the extraneous
B6 to prevent B6-related toxicity and tissue damage. The same is true for other
water-soluble and fat-soluble vitamins; if regularly consumed in excess, vitamins
and minerals can physically damage your cells.
there's a simple way to avoid vitamin and mineral toxicity: it's to avoid synthetic
nutritional supplements, and to focus on eating fresh, minimally processed foods.
Whole foods that are found in nature contain only trace amounts of vitamins and
minerals. This is why vitamins and minerals are called micronutrients
- they exist in micro amounts in natural foods, and they are needed by your body
in micro amounts.
trace amounts of vitamins and minerals that are found in minimally processed,
natural foods are packaged together with large quantities of macronutrients like
carbohydrates, protein, and fat. Vitamins and minerals in whole plant foods are
also bundled together with fiber. When you obtain your vitamins and minerals from
whole foods, the carbohydrates, protein, fat, and fiber in whole foods fill you
up and tell you to take a break from eating before you consume dangerous levels
of vitamins and minerals.
foods contain much larger amounts of carbohydrates, protein, and fat than vitamins
and minerals because carbohydrates, protein, and fat are the primary sources of
fuel that you use to generate energy for all of your activities.
and minerals serve as enzymes and co-enzymes that allow your cells to metabolize
the sugars, amino acids, and fatty acids found in carbohydrates, protein, and
fat. If you've studied biochemistry, take some time to review the pyruvate dehydrogenase
complex and why it is needed for your cells to synthesize energy (ATP) - this
will allow you to clearly see the important roles that vitamins and minerals play
on a microscopic level in your second-to-second metabolism.
bottom line is this: the best and safest way to nourish your body with vitamins
and minerals is to get them from whole,
natural foods. While you can obtain significant quantities of the vitamins
and minerals that you need from raw foods, to ensure optimal nourishment with
vitamins and minerals, it doesn't hurt to include some cooked foods, broths, and
soups in your diet, as cooking vegetables can make some vitamins and minerals
more easily accessible.
best way to become deficient in vitamins and minerals is to eat foods that are
highly processed. Highly processed foods that typically include large quantities
of sugar, white flour, and cheap vegetable oils fill you up and give you the illusion
that you have eaten enough to satisfy your nutrient needs, even though they are
sparse in nutrients.
is where the principle of nutrient-density comes in; a simple key to promoting
nutritional excellence is to regularly eat foods that are nutrient-rich. This
is another way of saying that you should mainly eat minimally processed whole
foods like vegetables, fruits, whole grains, legumes, nuts, seeds, and if in line
with your beliefs, clean animal foods like organic eggs, wild fish, and organically
raised flesh meats.
your intake of fresh, whole foods is lacking at times, or if you find that the
quality of produce that is available to you isn't as good as it can be, you can
safely ensure optimal intake of vitamins and minerals by consuming nutritional
supplements that are made with whole foods.
are two key guidelines for choosing the best possible whole food supplements to
ensure nutritional excellence:
for supplements that are made with 100% whole foods; if the ingredients label
doesn't clearly list only whole foods, and if you see fractionated chemicals like
"ascorbic acid" or "Vitamin C" without an accompanying listing of a whole food
source, then you are likely looking at a supplement that contains synthetic nutrients.
Look for supplements
that come in dark glass jars. Dark glass jars (like amber-colored glass jars)
are the best storage containers for preserving nutrient integrity because they
are inert (chemically inactive), and they protect the essential fatty acids in
whole foods. Plastic containers may allow oxygen to seep in over time, which can
cause significant degradation of nutrient value.
nutritional supplements are packaged in plastic bottles because plastic is cheap
and doesn't break.
case you're curious, my current nutritional supplementation program is as follows:
a Daily Basis:
tablespoons of super green
teaspoons of acerola
tablespoon of cod
I mix all three with 8 to 12 ounces of water in a jar with a lid and shake vigorously
other times, I blend all three ingredients into a smoothie, using any fresh fruits
that we have on hand. My usual smoothie consists of 1 banana, 2 tablespoons of
blueberries, 1 tablespoon of soaked goji
berries, and 1-2 cups of a non-dairy milk, such as almond
a look at other smoothie recipes that I sometimes blend our greens, cherry powder,
and cod liver oil into, please feel free to view the following page:
days when my schedule is extra busy and I don't have time to take the whole food
supplements mentioned above, I take six tablets of our 100%
whole food vitamin and mineral formula. I like to split the six tablets into
two portions; three in the morning, and three in the evening.
also take a course (one box) of our professional
grade probiotic about once every three months to help ensure that I have plenty
of friendly bacteria in my intestines. I have found that most people do well taking
one course of our professional grade probiotic less often than I do; I like to
err on the side of overdoing it a bit with the probiotic, as I was never breastfed
as a baby and experienced significant health challenges with my digestive tract
when I was in my early 20's.
you're looking for specific recommendations on what to take, here are two programs
that I generally recommend:
Food Nutritional Supplementation Program One
teaspoon of super green
food formula per 50 pounds of body weight per day
teaspoon of acerola
cherry powder per 50 pounds of body weight per day
teaspoon of cod liver
oil or fish oil
per 50 pounds of body weight per day - cod liver oil during colder months, and
fish oil during warmer months if you get regular exposure to sunlight
Food Nutritional Supplementation Program Two
tablets of 100%
whole food vitamin and mineral formula, three in the morning, and three in
the evening (if you have no known health challenges and eat plenty of fresh, natural
foods, you may even consider taking less than this, say 1-2 tablets in the morning
and 1-2 tablets in the evening)
capsules of our professional
grade probiotic in the morning, and 1-2 capsules in the evening, as often
as your digestive tract feels uncomfortable (whenever you have any symptoms of
indigestion like gas and bloating for more than a few hours to a day at a time)
teaspoon of fish oil
per 50 pounds of body weight per day
two programs outlined above are excellent adjuncts to a minimally processed, whole
food diet, and can help to ensure that you safely ingest optimal amounts of the
vitamins and minerals that you need to be at your best.
if the amount of vitamins and minerals in the programs above don't match the number
of milligrams you are looking for of certain vitamins and minerals? Please remember
that most recommended values are based on synthetic nutrients, and don't take
into account all of the dietary and lifestyle factors that influence how efficiently
you break down and utilize the nutrients in your foods and supplements.
example, just 1.5 teaspoons of our acerola cherry will provide you with much higher
quality and usable vitamin C than several times more synthetic vitamin C.
example: 300 to 400 milligrams of calcium in our greens or 100% whole food vitamin
and mineral formula can help to ensure strong teeth and bones to a far greater
degree than 1400 milligrams of a synthetic source of calcium that does not come
with the many other minerals and vitamins that you need to properly assimilate
calcium into your body. And yes, our greens and 100% whole food vitamin and mineral
formula both come with the other nutrients that you need to create healthy teeth
and bones using the calcium you ingest. For more information on this specific
issue, please feel free to view:
to Prevent Osteoporosis
hope that this article has provided you with the knowledge that you need to optimally
support your health with natural vitamins and minerals. You don't need to have
half a dozen or a dozen bottles of synthetic nutrients in your kitchen; taking
so many synthetic nutrients can and will hurt your health in the long run. To
ensure optimal nourishment with natural vitamins and minerals, focus on eating
foods that are naturally abundant in vitamins and minerals. Then, if your
circumstances allow, consider following a simple nutritional supplementation program
that utilizes 100% whole food supplements.
Health With Our Free E-mail Newsletter
Join thousands of people from all over the world who receive
our natural health newsletter.
free. You can unsubscribe anytime.
spam. We respect and protect your privacy at all times.
information that you can use to improve the quality of your health and life.
Just a note to let you know how much I appreciate your
newsletter. As a fellow health care provider (optometrist) and medical researcher,
I find your distillation of the literature into lay terms to be accurate and very
understandable. I really enjoyed your contribution regarding macular degeneration.
Keep up the good work. - Kristine Erickson, OD, PhD,
I get a lot of e-mailed newsletters and yours is the only one
I read thoroughly from top to bottom. Your advice is enlightening, educational,
easy to follow and it works! Thank you so much for all that you offer. -
Thanks for your excellent health newsletter. I look
forward to it every week. Thanks for providing the best online health resource
I have found. - Moorea Maguire
I'm sure as a doctor you hear
your share of complaints. I just thought you'd like to know that there's at least
one person in your "e-audience" that appreciates the time and effort you put into
sending the emails. I really look forward to them. - Linda H., Raleigh, North
Many of my adult ESL students are Korean, and enjoy bits
and pieces from your newsletter that I have shared with them. In addition to your
logical approach to health, I enjoy sharing your newsletter because your English
is unfailingly correct as well as easily understood. Thank you for your beautiful
approach to life. - J. Zetterstrom
I thank you and your staff
for such a great website. I am former National Level Bodybuilder so I know a thing
or two about health and fitness. Your site is very valuable and I do my best to
pass it on to friends and people I train. It is also a helpful resource in my
career as a human service provider working with clients who need to recover from
substance abuse. I believe a major part of recovery is getting your body and mind
feeling healthy and strong. Thank you again! Great Website! - Michael Christopher,
I truly appreciate your wonderful newsletter - your balanced
and professional way of looking at issues is so helpful! - Erica H.
Throughout this website, statements are made pertaining to the properties
and/or functions of food and/or nutritional products. These statements
have not been evaluated by the Food and Drug Administration and
these materials and products are not intended to diagnose, treat,
cure or prevent any disease.