Updated: Jan 24, 2019
Are you guilty of any of these?
Mainstream nutrition is full of misinformation. Despite clear advancements in nutrition science, some old myths don’t seem to be going anywhere.
Here are few mainstream nutrition myths that have been debunked by scientific research
All calories are created Equal
Eating 100 calories of sugar is not the same as eating 100 calories of olive oil. The body uses and stores calories differently depending on the nutrients each food is comprised of. Corn and beans, for example, contain something called resistant starch, which functions kind of like soluble fiber. Many studies in humans show that resistant starch can have powerful health benefits.
Also, your body burns off a fair percentage the meat’s calories during the digesting process and post-meal calorie burn spikes by as much as 35 percent! Calories coming from sugar and sweets can leave you hungry and fat.
Oranges are the best source of vitamin C
Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. Vitamin C is one of the safest and most effective nutrients, researchers say. It may not be the cure for the common cold (though it's thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the only one. A medium orange gives you about 100 mg of vitamin C. Here are five sources with just as much vitamin C.
Papaya, 1 cup, 160 mg
Brussels sprouts, 1 cup, 140 mg
Kiwi fruit, 2 small, 128 mg
Broccoli, 1 cup cooked, 100 mg
Strawberries, 1 cup halves, 90 mg
Pineapple chunks, 1 cup, 80 mg
Calcium is calcium is calcium
The truth is: Vitamins and minerals occur in different forms-all of which may not function equally. A 2005 study in the Journal of the American Dietetic Association showed that an orange juice fortified with calcium citrate malate was absorbed 48% better than one fortified with the same amount of calcium in a different form. Manufacturers don't have to prove that nutrients they add to foods are actually absorbed.
Bottom line: A nutritionist can help you pick products likely to be well absorbed.
Everyone can get the nutrients they need from diet alone
Although best way to get the nutrients we need is through food, it’s not always possible to accomplish this – even with planning, patience and knowledge about micronutrients.
That’s why many of us rely on vitamins and supplements to obtain the nutrients they might be missing from their meals. For example, if following a strict vegan diet, there is the potential to develop a deficiency in Vitamin B12, which is naturally abundant in animal products. For vegans and vegetarians, or older adults who absorb the vitamin less efficiently with age, a B12 supplement can be very helpful.
Studies have concluded that most Americans aren't getting the following nutrients in sufficient amounts:
However, there is still an entire world of health supplements for people to explore that are not related to nutrient deficiencies. These supplements have an extremely wide range of potential cognitive benefits and positive effects on your body. Examples include Magnolia Bark Extract and Oleamide for promoting relaxation, and 5-HTP or Hordenine for improving energy!
Dietary supplements are actually best taken in addition to a healthy diet and lifestyle. The name says it all: dietary supplements – supplementing a healthy diet for more benefits. People with a healthy diet can definitely benefit from using health supplements.