If I drink green smoothies and eat a healthy diet, do I still need a multivitamin?

When someone is eating a healthy diet, high in fresh fruits, vegetables, greens, legumes, whole grains, nuts and seeds, and low in harmful substances – do they still need to take multivitamins?

I always stress the importance of a whole foods plant-based diet and urge everyone to get their nutrients directly from the source: plants. Just as people are trying to find an easy solution for wellness through pharmaceuticals, many are also replacing proper eating with vitamin and mineral supplements.

But does eating a healthful diet based on whole plant foods offer sufficient protection against chronic disease and excessive weight gain?

According to many experts, there are some nutrients that are lacking even in an ideal diet, and deficiencies can undermine your health. Also, we cannot be really sure that we are getting the precise optimal amounts of vitamins and minerals every day from our diet – especially since absorption efficiency and utilization of nutrients varies from person to person.

So, a high quality supplement can fill these gaps, ensuring that we get adequate amounts of essential micronutrients.

If I drink green smoothies and eat a healthy diet, do I still need a multivitamin?

The best way to find out whether or not you have any nutritional deficiency is by getting tested.

The following vitamins and minerals are often lacking even in a healthy diet and need to be supplemented:

• Vitamin B12
• Vitamin D
• Vitamin K2
• Iodine
• Zinc

Vitamin B12

Vitamin B12 is required for important biological functions like red blood cell production, nervous system function, and DNA synthesis. Deficiency in B12 can cause a variety of health problems including elevated homocysteine (a cardiovascular risk factor), anemia, depression, confusion, fatigue, digestive issues, and nerve damage.  Insufficient B12 levels are also associated with increased risk of Alzheimer’s disease.

Vitamin B12 is unique in that it is made only by microorganisms. Because our produce is washed and often transported far before we eat it (soil contains B12-producing microorganisms), most of us are unable to get sufficient B12 from plant foods alone. Some foods (seaweed, mushrooms, tempeh, miso, tamari, and spirulina) have been marketed as good sources of B12, but this was based largely on faulty testing methods. Though they may contain some amounts of B12, many experts contend that these levels are not consistent enough for people to rely on these foods as the sole source of B12 in their diet.

B12 deficiency is common, especially in vegans who don’t supplement and in the elderly – our ability to absorb B12 decreases with age, and about 20% of adults over the age of 60 are either insufficient or deficient in vitamin B12. Supplementation with vitamin B12 is likely important for most people, and absolutely required for most vegans to achieve sufficient B12 levels.

Vitamin D

The best source of vitamin D is the sun, but many people spend most of their time indoors or wear sunscreen, which blocks the absorption of vitamin D. People living in northern climates – or in states with long, cloudy winters – miss out on this “sunshine vitamin.” Also, although most light-skinned people can make enough vitamin D exposing the face and arms each day with five to fifteen minutes of warm sunshine, people with darker skin need at least a half-hour.

Insufficient vitamin D levels are very common. Low levels of vitamin D levels are associated with several cancers, diabetes, cardiovascular disease, depression, and autoimmune diseases.  Supplementing is often the best choice for achieving adequate vitamin D levels. Supplementing with at least 1000 IU or even 2000 IU – if you are deficient – you may want to get a blood test to confirm adequate levels.

Vitamin K2

There are two forms of vitamin K, K1 and K2. Vitamin K2 seems to be more important to supplement – vitamin K1 is abundant in leafy green vegetables; vitamin K2 is produced by microorganisms and is low in plant foods. Vitamin K2 supplementation has been shown to reduce the risk of fracture, reduce bone loss, and increase bone mineral density in women with osteoporosis.  In several studies, vitamin K2 intake was associated with reduced risk of heart disease or coronary artery calcification (an indicator of increased cardiovascular risk). The human body can synthesize some K2 from K1, and intestinal bacteria can produce some usable K2, but these are very small amounts. Therefore, it is likely important to supplement with K2.

Iodine

Iodine is required by the body to make thyroid hormones. Most plant foods are low in iodine due to soil depletion. Kelp, a sea vegetable, is a good source of iodine, but is not commonly eaten on a regular basis and may actually provide excessive amounts of iodine. The chief source of iodine in the typical American diet is iodized salt. Since salt should be avoided for good health, it is important to supplement with iodine to maintain adequacy.

Zinc

Zinc is essential for immune function, growth, and reproduction, and supports hundreds of chemical reactions. Zinc is abundant whole plant foods, but is not readily absorbed. Beans, whole grains, nuts, and seeds contain zinc, but also contain substances that inhibit zinc absorption. Zinc is especially important for men, because it is concentrated in the prostate and promotes death of cancer cells, possibly by suppressing the activity of inflammatory molecules. Long-term zinc supplementation is associated with reduced risk of advanced prostate cancer.

Calcium

Calcium is a vital nutrient for bone health, muscle contraction, nerve transmission, blood clotting and much more. Calcium requirements vary by age. For adults it’s about 1000 mg.  Getting enough calcium should not be a problem for anyone eating a healthy diet, rich in leafy greens, beans, nuts, as well as calcium fortified foods.  Although dairy is usually considered the best source of this nutrient, there are many problems with this food group. Read more about calcium rich foods.

Iron

There are some variations for babies, toddlers, and seniors, but the daily recommendation for the U.S. and Canada is 8 milligrams for adult men; 18 milligrams for adult menstruating women, and 27 milligrams for pregnant women; 9 for lactating women (since they’re not menstruating); and 8 for postmenopausal women over 50. None of these groups should exceed 45 milligrams a day, as too much iron can cause an overload.

I get a significant amount of my iron from leafy greens such as parsley, kale and dandelion as well as through other sources in my diet throughout the day. I don’t rely solely on green smoothies for iron, however. Other iron-rich foods include iron-fortified cereals, beans, whole grains (oatmeal, quinoa), seeds (pumpkin) and dried fruits (apricots). 

Generally, iron supplements should be avoided (see below). The appropriate times to supplement with iron, are when there is a deficiency or an increased biological need, such as in pregnancy.

Multivitamins must be chosen wisely

Though supplements may be essential when there is a true deficiency or need, they can be unnecessary or even detrimental when we use them as a substitute for a healthful diet. While most people can certainly benefit from a multivitamin, it is important to choose the right one. Some common ingredients in multivitamins may be harmful in isolated supplement form.

The following ingredients should be avoided:

• Vitamin A
• Beta-carotene
• Vitamin E
• Selenium
• Copper
• Folic acid

The synthetic folic acid in supplements is not the same as natural folate, found in high concentrations in green vegetables. If you are drinking green smoothies and/or eating your leafy green vegetables, you should be getting enough of this nutrient. Taking supplemental folic acid may increase the risk of breast, prostate, and colorectal cancers.  Vitamin A and beta-carotene in supplement form have also been shown to increase the risk of cancers, possibly by interfering with the absorption of other carotenoids, and supplemental vitamin A, beta-carotene, or vitamin E are all associated with increased risk of death. These shocking scientific findings mean that most conventional multivitamins act as a double-edged sword, containing both helpful and harmful elements.

Excess iron may build up and become toxic. The most common culprits of iron and copper excess are red meat and multivitamins. The human body evolved to store excess iron and copper to fuel these reactions in case of extreme conditions like bleeding or famine. However, their accumulation over time may be detrimental because both metals are involved in generating oxidative stress, a byproduct of energy production, which contributes to chronic diseases — specifically cardiovascular disease and brain disorders like Alzheimer’s disease.

Resources:

http://www.drfuhrman.com/library/healthydiet_multi.aspx

http://www.drfuhrman.com/library/mulitvitamins-ingredients-to-avoid.aspx

http://www.compassionatecook.com/writings/podcast-media/the-safety-of-supplements-2

Questions? Comments? Suggestions?

If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!

I also welcome any comments, questions and suggestions. Thanks!

Are Sprouts Safe to Eat? 7 Tips to Make Your Kitchen Safe (& Prevent Food Poisoning)

After my article about sprouts in smoothies, I received this question via email:

Question

“I no longer eat sprouts of any kind.  There have been incidences of people becoming ill from their ingestion.  Even sprouting your own can carry a risk as the bacteria can be in the seeds. Can you check into this issue an perhaps address it in a future e-mail.  I will make the green smoothie minus the sprouts. “

My Response: Are Sprouts Safe to Eat?

My short answer to this question is: Absolutely yes.

But let me explain….

Note: The decision what to include in your diet and what to exclude is entirely yours, and I’m not going to try to influence anyone. What I want is to present a few facts, statistics, and my personal opinion that put these concerns into proper context and perspective.

Worrying about food safety is a valid concern. No one wants to get sick from bacteria in the food that they eat.

After receiving the email, I searched the Internet and indeed found a few articles about sprouts being contaminated and causing outbreaks. For example, a few years ago stories about alfalfa sprouts contaminated with salmonella bacteria have made the news.

Salmonella is bad news, but no food is immune to it. All food eaten raw carry that risk including fresh fruits and vegetables, which have more pathogen outbreaks than sprouts.

Does this mean you should not eat sprouts or raw produce, and go on a 100% cooked food diet???

So I went to a few government websites, did some more research and digging, and here is what I learned.

There are 76 million cases of food borne illnesses each year; 4 million caused by salmonella, 93% of which are caused by meat, poultry, milk and eggs. The remaining 7% of cases are from shellfish, fresh fruits and vegetables. (Data according to : CDC – Center for Disease Control, and Foodsafety.com)

Since 1996, there have been at least 30 reported outbreaks of foodborne illness associated with different types of raw and lightly cooked sprouts. Most of these outbreaks were caused by Salmonella and E. coli.  For all outbreaks over their entire 40 year history, U.S. sprout industry has had a total of 2,000 cases. There has never been a case of salmonella from home-grown sprouts.

So, let’s compare:

• 76 million cases of food borne illnesses each year from all sources

versus

• 2,000 cases over the 40 years (about 50 per year), 30 outbreaks over the last 16 years (fewer than 2 per year) from sprouts
• 0 (zero) reported cases of salmonella from home grown sprouts

Every food has some risks, but this one looks like one that I’m quite comfortable taking.

Especially considering the benefits of eating sprouts, leafy greens and other raw fruits and vegetables. (Let’s not forget their immune-system boosting qualities!) At the renowned Hippocrates Institute, where they routinely cure various serious diseases (including cancer), raw and living foods are the core of the program and sprouts make up 50% of the diet(!).

More Food for Thought: What’s the REAL source of contaminated food outbreaks

Each year there are millions of cases of reported sicknesses and hundreds of deaths due to food-borne pathogens such as E. coli, salmonella, and Campylobacter.

What the media never reveal is the REAL source of the contamination, and therefore, the reason for the outbreaks. In all reports, the illnesses are blamed on the specific foods.

The vital piece of information that is routinely omitted is that all these pathogens that cause sickness actually come from animal sources.

For instance, salmonella grows abundantly on chickens and other animals, so when they are killed and eaten for food, there is a high likelihood that salmonella may find its way to humans. This also occurs with E. coli, which is found in all animals. It should be no surprise that because it is found in all animals, there is a probability it will show up somewhere down the line if you eat those animals.

Pumping livestock full of antibiotics has become so commonplace that we almost take it for granted. Animals are routinely kept on low doses of antibiotics, such as penicillin, tetracycline and streptomycin, to neutralize the repercussions of filthy living conditions of thousands of animals into pens with only a few square feet of living area for each. Waste is supposed to be carried away by drainage systems operations beneath the animals, but the systems don’t always work. The end result is a cramped, dirty, stressed-out animal that often needs drugs to stay healthy or even alive. Scientists believe that this rampant overuse of antibiotic is causing the DNA of infectious pathogens like salmonella, E. coli and campylobacter to change and make the diseases resistant to the drugs that traditionally wiped them out. Once resistant, the deadly bacteria can easily survive in the animals and be transmitted to humans.

Then what causes salmonella, E. coli, and other food-borne diseases in vegetables, fruits, nuts, grains, and seeds? 

Plants can only be contaminated by coming into contact with polluted water through irrigation, animal fertilizers, and using animal or human feces.

Vegetables and fruits can also become contaminated if placed in close proximity to or mixed with raw poultry, meat, or eggs, and unpasteurized milk, as all of these products have supply bacteria contaminants on them naturally.

Animal flesh and secretions used for food have a high propensity for distribution of pathogens, because they are found naturally on and within the animal itself during its life, as well as during the slaughtering process. This applies to all animal products, whether it is from livestock, dairy, or fish. This just adds to the ways that eating animals creates a depletion of our health.  (Source: Comfortably Unaware, by Richard Oppenlander)

What about warnings not to consume raw sprouts?

On several pages I’ve seen warnings not to consume raw sprouts. Wow, really? This seems like an extreme measure, if you ask me. Why sprouts have been singled out, I have no idea. Nobody is telling us not to eat chicken, eggs, or sushi, which carry a much greater risk, in my opinion.

7 Ways to Minimize the Risk of Consuming a Contaminated Food

1.  In case of seeds, in order to minimize risk, purchase seeds from a trusted source. The company that I buy them from has all seeds spot tested for Salmonella and E-coli. While this is not a fool-proof guarantee, it has a 99% potential to catch contaminated seed.

2.  If buying at a grocery store and you want to be extra-cautious, try giving them a hot bath before you eat them: Research has shown that you can kill salmonella by immersing contaminated sprouts in boiling water for five seconds.

3.  Wash all your raw fruits, vegetables and greens that you purchased from a store thoroughly.

4.  Don’t be a source of foodborne illness yourself. Wash your hands with soap and water before preparing food. Avoid preparing food for others if you yourself have a diarrheal illness.

5.  Ban all animal products from your kitchen and switch to plant-based (vegan) diet. I know this may sound radical to many people, but all animal products, and especially raw animal flesh and secretions is a high risk food and can be a source of contamination in your own kitchen.

For example, A 2009 USDA study found that 87 percent of chicken carcasses tested positive for E. coli after chilling and just prior to packaging. One study found that 48 percent of all chicken samples tested positive for feces. Chicken feces may also contain roundworms, hair worms, tapeworms, insect larvae, fecally-excreted drugs and other chemicals, as well as the more normal constituents of feces — bile, undigested food, etc.

6.  If you are unwilling to eliminate meat and dairy, make sure you separate your plant foods from animal flesh and secretions in your kitchen (using separate utensils, cutting board, etc; and washing these thoroughly in hot water or dishwasher), and cook these foods to the recommended temperature. The Centers for Disease Control and Prevention (CDC) recommends extreme caution and care when handling raw chicken, which includes meticulously cleaning and sterilizing kitchen surfaces that are exposed to the meat. And skip sushi. Let’s not forget about parasites and amoebas that are commonly found in fish (yikes!). In fact, seafood is one of the top causes of food-borne illness in the U.S.

7. If you are a gardener and grow your own fruits and vegetables, switch to organic, manure-free gardening methods. Fertilizers such as blood and bone meal, slaughterhouse sludge, fish emulsion, and manures may carry dangerous diseases that breed in intensive animal production operations. Vegan-organic gardening is a safer, healthier way to grow our food, whereby soil fertility is maintained using vegetable compost, green manures, crop rotation, mulching, and other sustainable, ecological methods.

Resources:

To learn more about various diseases that come from animal agriculture, I highly recommend listening to this podcast: The “Lethal Gifts of Livestock” podcast. You can also find it on iTunes, episode 39.

Foodborne Illness FAQ CDC – Center for Disease Control

Fecal Contamination in Retail Chicken Products A Report from the Physicians Committee for Responsible Medicine

There’s Poop in Our Chicken Meat! Huffington Post.

Questions? Comments? Suggestions?

If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!

I also welcome any comments, questions and suggestions. Thanks!