Foods contain differing levels of nutrients, fibers, and phytonutrients (A big word meaning nutrients that are in plants. Also known as phytochemicals). As of yet, no one has developed a supplement containing the thousands of nutrients naturally existing in whole foods. Research has proven that phytonutrients are very beneficial to our health. It is, therefore, impossible to have optimal health by consuming a diet of highly processed foods with only the addition of selected supplemental nutrients in the form of a vitamin pill.

Carotenoid Example

Let’s use the carotenoids to illustrate the complexity of taking a supplement instead of simply consuming whole foods. The following information is included to help illustrate that consuming a single carotene, beta-carotene, for example, leaves out hundreds of other carotenoids that may have benefits or purposes yet undiscovered.

The Purpose of Carotenoids

Carotenoids are found in the natural pigments in fruits and vegetables, and are involved in numerous important biological functions; many of those functions are being discovered each year. They are responsible for many of the red, orange, and yellow hues of plant leaves, fruits, and flowers. We often hear about beta-carotene, but, there are over 600 different carotenoids that occur naturally in fruits and vegetables; in addition, new carotenoids continue to be identified.

Some familiar examples of carotenoid coloration are the oranges of carrots and citrus fruits, the reds of peppers, cherries and tomatoes, and the pinks of salmon.

Antioxidant Action

An important function of carotenoids is the protection they provide to cells from the damage that light and oxygen can cause; this is called antioxidant action. This is, of course why some nutrients are called antioxidants. This antioxidant action is very important because oxidation is continuously occurring inside our bodies. Animals, including humans, need to obtain carotenoids from their diets because our bodies are unable to produce them. In addition, there is mounting evidence that carotenoids are involved in the enhancement of immune system function, protection from sunburn, and inhibition of the development of certain types of cancers.

The chemical structure of each individual carotenoid determines the biological function(s) each type of carotenoid may have. The differing structure of the various carotenoids explains why some carotenoids have antioxidant properties and other carotenoids have the ability to interact with various membranes in the body.

Carotenoids are a precursor to vitamin A, which has many vital functions in humans, and can be produced within the body from certain carotenoids, including beta-carotene.

Dietary beta-carotene is obtained from numerous fruits and vegetables, including carrots, spinach, peaches, apricots, and sweet potatoes. Alpha-carotene, for example, is found in carrots, pumpkin, and red and yellow peppers; and cryptoxanthin is found in oranges, tangerines, peaches, nectarines, and papayas. Lycopene, the carotenoid that gives tomatoes their red color, is a particularly effective antioxidant. Lutein and zeaxanthin, xanthophylls (some of the classes of carotenoids) found in corn and in leafy greens such as kale, Swiss chard, and spinach, are believed to be especially protective in the retina of the human eye. Astaxanthin, another carotenoid found in salmon, shrimp, and other seafoods, is another naturally occurring xanthophyll with potent antioxidant properties.

Keep in Mind

It is not only expensive to try and obtain all the carotenoids at health food stores, but at present it is impossible. In addition, trying to supplement nutrients like carotenoids always includes the risk of imbalance. The nutrients are regulated in the body by absorption - namely, the body only allows so much of a particular nutrient to be absorbed.

Sometimes nutrients are regulated in the body by elimination - that is, the body increases or decreases the amount of a nutrient that is eliminated. The danger may take place when only one, or a few nutrients, are taken in excess of what they would be in foods.

When an excess of carotenoids are ingested the body may try to eliminate the overload of the supplemented carotenoids. In this process of elimination, however, a deficiency may be created of a different nutrient that is regulated by the same process. Another possible action of flooding the body with one nutrient may be that the other carotenoids aren’t able to perform their individual functions because of the dense concentration of one carotenoid.

Many graduate-level nutritionists, public health organizations, researchers and Registered Dietitians, are now advising the public that there may be little to no benefit of taking supplements and there may actually be harmful effects. Dr. Grandma’s suggests that a varied diet of whole healthy foods; low in white flour, and saturated and trans fats; high in fruits, vegetables, and whole grains; uses nonfat or lowfat dairy products; includes moderately small servings of animal products; and strives to limit simple sugars and high fat items. If whole foods like these are increased in the diet, then the nutrient density of the diet will increase and surpass what can be taken and utilized in tablets. In addition, the risk for nutrient imbalance can be diminished.