18 Food and Nutrition Facts vs Fiction | Vitamin Myths Exposed
Food and Nutrition Facts vs Fiction: Myth or Truth?
These questions about the facts and myths about food and nutrition seem to be the modus operandi of my life these days. Whether it is in my daily life or the constant goings on in our world these days, or in my research for my articles, everything seems to be ambivalent.
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Therefore I decided to dig in and attempt to find at least a few real truths regarding health issues. So here we go–we’ll start with some food myths vs facts, and then move on to tackle the supplement and vitamin myths vs facts:
9 Food Myths vs Facts
1. Myth; You need to eat meat in order for your body to get enough protein.
Fact: Legumes, whole grains, nuts, seeds, soybeans, quinoa, and amaranth, if taken daily, can provide your body with all the protein it needs. Researchers say that eating more plant proteins and less meat proteins offer greater protection from chronic diseases. That being said, if you love meat like I do, go ahead and chomp away. Just do it in moderation.
2. Myth: Fresh vegetables are more nutritious than frozen.
Fact: Research has found time and time again that both have the same nutritional value. Even though fresh from the garden or farm market veggies are delicious raw or cooked, it is much more convenient with our busy lifestyles these days to have a lovely stock of frozen choices in your freezer. Just avoid the ones with pre-made sauces and butter.
3. Myth: All fats are bad for you.
Fact: Healthy fats, which include monounsaturated and polyunsaturated fats, found in nuts, seeds, olive oil, and avocados, and omega-3 fatty acids found in oily fish, walnuts, flaxseeds, chia seeds, and soybeans are essential for good health and protect us from a range of chronic diseases, including heart disease.
4. Myth: Avoiding carbs after 5 pm will help you loses weight.
Fact: There is no consistent research to support this theory and it is dangerous for diabetics.
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5. Myth: Chocolate helps to relieve menstrual cramps.
Truth: Yep, this one is correct. Chocolate contains anandamide which has a calming effect and keeps anxiety and moods in balance, thus allowing the body to relax.
6. Myth: Spicy foods cause ulcers.
Fact: No they do not cause ulcers but they can cause them to flare up in a very painful way.
7. Myth: Chicken soup cures a cold.
Truth: This soup is made from vegetables and meat bones, which, when soaked in broth allow minerals like zinc to be extracted into the broth. Zinc helps to shorten the duration of a cold and may include anti-inflammatories that aid in alleviating the cold.
8. Myth: Carob is healthier than chocolate.
Fact: Yes, pure carob does contain dietary fiber, B vitamins, antioxidants, and has no caffeine. However most of us buy carob bars rather than pure carob which are loaded with added sugar and fat, as are chocolate bars. So, unless it is pure carob, no difference.
9. Myth: Skipping breakfast helps you lose weight.
Fact: Research has shown that the opposite is true. Eating a high fiber breakfast helps you to feel fuller longer so you don’t sneak high fat and sugary snacks.
9 Supplement and Vitamin Myths and Facts
In the same vein as our current world situation (ahem) knowing fact from myth regarding vitamins and supplements is challenging. A pinch of oversight, a lot of misinformation, and overwhelming amounts of controversy make us shake our heads and throw our hands in the air.
1. Myth: Taking a multi-vitamin can make up for a poor diet and prevent disease.
Fact: Food first is always the best policy for necessary nutrients. Dietary supplements, as the name implies, are meant to supplement the diet, not replace it.
2. Myth: All supplements are safe because they are natural.
Fact: Even though they are derived from nature, when manufacturers process them into pill form they become unnatural.
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3. Myth: You can’t overdose on vitamins.
Fact: If you take quantities of vitamins and minerals while at the same time scarfing down fortified cereals and sports bars you could be overdoing it, causing damage to vital organs. Too much vitamin A can affect your liver, excess vitamin B6 can cause nerve damage, and too much vitamin C can damage body cells.
4. Myth: Supplements are never necessary.
Fact: People on calorie restricted diets may benefit from a vitamin supplement; menopause sufferers are often helped by the use of extra calcium and vitamin D; people allergic to milk may need extra calcium and vitamin D; vegans may benefit from B12, and pregnant moms might need additional folic acid.
5. Myth: Regarding vitamins, more is always better.
Fact: More can sometimes be dangerous. Too much vitamin C can interfere with the ability of the body to absorb copper and can cause diarrhea and stomach pain. Too much vitamin D for long periods of time can cause calcium to build up in the body, which weakens the bones and damages the heart and kidneys.
6. Myth: If the label says “natural” it must be safe.
Fact: This term is meaningless in relation to the safety of supplements. For example, dandelion roots are a laxative but conversely dandelion leaves are a diuretic.
7. Myth: Supplements do not interact with medications.
Fact: Vitamin K which helps blood to clot, zinc which boosts immunity, and omega-3s which thin the blood may interact with prescription and over the counter medications
8. Myth: You should take supplements on an empty stomach.
Fact: Many vitamins are water soluble which means they dissolve in water and are fine to be taken any time of the day, regardless of what is in your stomach. However, fat soluble vitamins such as A, D, and K can only be absorbed with fat so should be taken with food.
9. Myth: Vitamin D prevents cancer.
Fact/Truth: Extensive research has been done on this subject but there is still no consensus as to whether or not this is true. However the American Cancer Society had this to say, “Some studies have found a link between low vitamin D levels and a higher risk of cancer.” This is one of the controversies surrounding the current world situation.
OK so are you thoroughly confused now, or did this article at least help to clear up your questions? I am hoping for the latter as that was my intent.
Anyway, there are the food and nutrition facts vs fiction you ordered. You should now be able to separate some food myths vs facts, as well as being able to recognize a few supplement and vitamin myths and facts that you were unaware of before. There is a lot of noise out there, isn’t there?
Eat and supplement smartly, and be happy and healthy (you’re worth it).
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4 thoughts on “18 Food and Nutrition Facts vs Fiction | Vitamin Myths Exposed”
Haha, thanks Hugh.
Speaking of cholesterol, we have another post about those myths, if you are interested: https://un-pharma.com/is-havin…
Thank you, Sariyah. There are good and bad things about eating meat, but the bad seems to be starting to outweigh the good, these days, it seems. https://un-pharma.com/vegetari…
Hey thanks for this post!
I’m glad these are just myths especially the one regarding meat and protein. I always knew there were alternatives, in the form of vegetables and fruits however some of my family don’t believe so, hopefully showing them this would prove them wrong. Posts like this are important to debunk myths!
I knew about myth number 3 that all fats are not good for you given the positives with nuts and fish. In addition to ‘good fat’ like in avocado, this has zero cholesterol which forms part of a good heart-healthy diet. As a husband, you are going to get me into trouble with myth number 5. While it is good for relaxation around the menstrual cycle chocolate can add to weight gain. I can hear my wife now, ‘you trying to get me fat?’. Did not know about Vitamin D and the possible cancer reduction link so will make sure to take a little more of that though not robustly proven. Thanks for these very interesting tips.