Nutrition Essay Example

to health than having smaller meals throughout the day. It also highlights the deficiency of antioxidant vitamins in most people's diets, which are crucial for disease prevention. The American diet falls short of recommended standards, with only a small percentage of individuals meeting the recommended servings from food groups and essential nutrient requirements. Moreover, high school students were found to have insufficient diets, obtaining only 56% of their calories from the Basic Four Food Groups.

The consumption of cakes, candy, soda pop, butter, and jellies and jams is very common. The issue of unhealthy eating habits raises the question of how to address it. Should we prioritize nutrition or ignore it and suffer from fatigue, stress, and low spirits? Despite the abundance of advice on healthy eating, the American Dietetic Association (ADA) urges individuals to take charge of their own nutritional well-being. According to the ADA, there is no universal solution for nutrition - it's like solving a puzzle where only you know how the pieces fit. So what exactly defines good nutrition? While we recognize that a balanced meal can offer proper nourishment, many Americans still lack essential nutrients. Is it worth exploring alternative options such as dietary supplements?

Some nutritionists argue that relying solely on meals for nutrition is not enough, but I believe that if our meals lack nutrients, we should take steps to improve our health and well-being. This will ultimately lead to long-term savings as well. The truth is that certain nutritional values cannot be obtained from meals alone. Two options that come to mind are dietary supplements and multivitamins. Over the past five years, there have been

significant advancements in the world of supplements. We can now confidently say that a combination of a healthy diet and a supplement program produces better results compared to traditional bodybuilding diets and low dose steroid programs used in the past. The question remains whether or not dietary supplements and multivitamins are essential.

Ongoing debate surrounds the use of vitamin and mineral supplements due to their beneficial effects. Obtaining all necessary nutrients solely from our diet can be challenging, as factors like soil conditions, transportation, storage, age-related decrease, and cooking-related loss can greatly impact nutrient levels in food. Moreover, many individuals fail to consume sufficient amounts of fruits and vegetables, which are vital for maintaining a nutritionally balanced diet.
In the past, it was believed by the medical community that healthy adults did not require higher vitamin intake beyond the Recommended Daily Allowance (RDA), which is designed to prevent deficiency diseases. However, the RDA is gradually being revised.

Supplementation is strongly supported by scientific evidence for health and fitness purposes. While it is important to consume a variety of foods, such as fresh fruits and vegetables, this may not always be feasible. Hence, regular supplementation can ensure that the body receives essential nutrients. Scientific research indicates a connection between low folic acid levels and heart disease and colon cancer. Although adding broccoli and oranges to one's diet can increase folic acid intake, they only provide half of the recommended amount on average. Therefore, individuals who do not obtain sufficient folic acid from their diet should consider taking a supplement. The same applies to other vitamins, particularly vitamin B6 and vitamin E. Studies have demonstrated a

40% reduced risk of heart disease in those who take vitamin E supplements.

Vitamin E supplements are a more cost-effective option compared to expensive fat-reducing drugs, which can cost up to $1500 per year. In contrast, vitamin E supplements range in price from $10 to $20. It is recommended that most individuals choose a multivitamin containing vitamins E, B-complex, A, and C. Adding a vitamin E supplement with the multivitamin has been found to have significant benefits. Women who are of child-bearing age should select a multivitamin/multimineral supplement with iron. These supplements provide reliable sources of nutrition and offer advantages for individuals, consumers, and the entire U.S. population by optimizing nutritional intake. Individuals struggling to meet their nutrient goals through diet can improve their eating habits and use supplements to achieve these goals. Achieving these goals can enhance self-esteem and overall well-being as multivitamins and dietary supplements provide moderate amounts of various micronutrients.

Dietary supplements are often used to enhance inadequate eating habits and provide nutritional assurance against deficiencies. If a balanced diet is not consistently consumed, many nutrition experts recommend the use of supplements to ensure necessary nutrients are acquired. Dr. David Benton, a psychology professor at the University of Wales, Swansea, suggests that declining mental performance may be an initial indicator of nutritional deficiencies rather than physical symptoms. To test this theory, Benton conducted an experiment with healthy college students who were given a daily high-potency multivitamin supplement containing three times the Daily Value of most vitamins. After one year, these students showed significant improvements in cognitive processes and moods compared to another group who received a placebo. While dietary supplements

have been available for some time, their popularity did not surge until the 1990s; however, there is one supplement that has existed since 1832.

The human body, lean red meat, and fish all contain creatine. Nutritionists see creatine as a divine blessing. Currently, the body stores about 100 to 115 grams of creatine. This natural compound is produced from three amino acids - arginine, glycine, and methionine - in the liver, kidney, and pancreas. The liver and kidneys synthesize around 95% of the creatine which is then transported to the muscles where it forms Creatine Phosphate. This enhances energy production in the skeletal system. The remaining 5% is distributed throughout the body. To acquire creatine for its functions, primarily from food or dietary supplements, does the body rely on it. Despite red meat being rich in creatine content, only about 5 grams can be found in every 2 pounds of meat.

Scientists state that the average person typically consumes two grams of Creatine daily, which means that supplementation is necessary to experience any positive effects. Creatine monohydrate, also known as creatine, has various benefits such as enhancing immediate energy availability and increasing muscle strength, endurance, and growth while delaying fatigue. It also promotes cell volumization by increasing fluid flow into the muscles, resulting in a satisfying pump and slight size increase. Extensive research has shown that during high intensity workouts, Creatine helps increase peak power, delay fatigue, and improve energy levels. Additionally, Creatine is a natural substance found in all muscle tissues of the body. When muscles are used, adenosine triphosphate (ATP) breaks down into two simpler chemicals (adenosine diphosphate - ADP and

inorganic phosphate).

The conversion of ATP to ADP is responsible for releasing the energy that powers your muscles. However, the amount of ADP in your muscles can only sustain maximum exertion for 10-15 seconds. This is where Creatine comes in; it replenishes ATP levels in your body, providing more fuel for your muscles and giving you more energy. Once the creatine is depleted, so is your energy. Thus, you need to rest your muscles before engaging in physical activity again.

Creatine has become a popular dietary supplement worldwide because it promotes lean mass development and accelerates muscle recovery. Relying solely on whole foods to supplement your diet would be impractical, which explains why creatine supplementation is highly favored. Its effectiveness has made it a hot topic internationally, with notable figures like home run king Mark McGuire, the Russian Olympic team, world record holder Michael Johnson, and renowned bodybuilders such as Dorien Yates mentioning its benefits.

The U.S health care system should prioritize disease prevention in order to extend healthy life, reduce the impact of diseases, and decrease health care expenses. The Deputy Assistant Secretary for Health and Human Services recently estimated that expanding preventive measures like health screening, immunization, and behavior change could eliminate approximately 45% of cardiovascular disease deaths, 23% of cancer deaths, and over 50% of diabetes-related complications. Managing less than ten risk factors effectively - such as poor diet, lack of exercise, tobacco and drug use, and alcohol abuse - can prevent between 40 to 70% of premature deaths along with one third of acute disabilities and two thirds of chronic disabilities.

Promoting better dietary habits and increasing

intake of vitamins and minerals is crucial for disease prevention. Encouraging nutritional improvements allows us to fully benefit from health promotion efforts. The use of dietary supplements can have positive effects, such as reducing infectious diseases in the elderly by half and decreasing sick days by half as well. These positive effects could potentially lead to a 20% decrease in hip fractures, saving approximately 40,000 to 50,000 individuals from suffering this condition annually. Moreover, the use of dietary supplements has the potential to prevent 800,000 deaths from heart disease in Americans and reduce cancer occurrence, potentially saving the lives of 500,000 Americans each year.

Using nutritional supplements that contain vitamins and minerals offers several advantages. For people in poverty, a small multivitamin with minerals can effectively prevent micronutrient deficiency and reduce the risk of anemia in children and pregnant women. It also provides essential folic acid before and after conception to prevent neural tube defects. Moreover, it enhances immune function and prevents nutrient deficiency in older individuals. Public and private organizations dedicated to promoting public health should recognize the potential of nutritional supplements in preserving health and preventing diseases. In our current society, appearance holds significant importance.

Many people desire a perfect body but are not willing to invest the necessary time. However, you now have the chance to get closer to achieving that ideal physique and living a healthy life. Dr. Earl Mindell emphasizes the importance of your health in your overall life.

List of references

The following sources contain information on various topics:

1. "Antonia, J. Hearty Results for Creatine. Flex. October 1998. pg. 174"
2. "Batcheldor, B. Supper Supplements. Flex. September

1998. pg. 221-222."
3. "Sparkman, D. Lowering Cholesterol. All Natural Muscle Development. February 1999. pg. 38"
4. "Woodgate, D. Gain 10 pounds In Only 7 Days. Flex. December 1998. pg. 141-142."

Additionally, the following websites provide further information:

1. "What does your body need, Natural Health" - www.naturalhealth1.com
2. "Extreme Fuel Extreme Ignition, Symmetry Products with Creatine" - www.go-symmetry.com
3. "Anything You Could Want To Know" - www.angelfire.com
4. "Health & Wellbeing" - www.ozol.com