Why Pills Can’t Replace Fruits and Vegetables
June 6, 2010 – 1:04 am
Fruit and Vegetables Instead of Pills
The benefits of eating fruits and vegetables come from a combination of compounds working together. Vitamin and mineral supplements aren’t a substitute for a healthy diet.
‘There is no way that taking a pill can replace eating fruits and vegetables,’ writes Prof Walter Willett Chairman, Department of Nutrition, Harvard School of Public Health in Eat Drink and Be Healthy. ‘So far, no one has found a magic bullet that works against heart disease, cancer and a host of other chronic diseases as well as fruits and vegetables seem to do. In theory, one could cram all the good things that plants make – essential elements, fiber, vitamins, antioxidants, plant hormones, and so on – into a pill. But it would have to be a very large pill, and no one can honestly say what should go into such a pill. Or in what proportions. The benefits of eating fruits and vegetables probably come from combinations of compounds that work together.
Take the antioxidant pigments known as carotenoids, for example. When you eat a tomato or carrot, the different carotenoids it contains eventually get into different types of cells and different parts of each cell. This offers antioxidant protection throughout the cell and to a wide variety of cell types. When eaten in the proportions usually found in foods, carotenoids and other phytochemicals probably work together and protect cells at different levels. But when delivered in unnatural proportions – say via a poorly designed supplement – an oversupply of one carotenoid or phytochemical could block the activity of others. This isn’t to say vitamin and mineral supplements are worthless ¦ [they] are excellent insurance. But they aren’t a substitute for a healthy diet.
Health issues aside, the biggest drawback is that a pill would always taste like a pill. It can’t give you the earthy smell and taste of a fresh ear of corn, the sweetness of a juicy tomato still warm from the afternoon sun, the crunch of an apple, the festive green of a snap pea or broccoli floret, or the smooth nutty taste of an avocado. Stick with real fruits and vegetables – they taste better and contain a bounty of phytochemicals that don’t come in capsules.
Professor Walter Willett is the author of Eat Drink and Be Healthy which is available from major bookstores and Amazon.com
For more information on healthy eating, please visit the Official Glycemic Index Newsletter Website.
Photo: annemiel
25 Responses to “Why Pills Can’t Replace Fruits and Vegetables”
Finally someone has said it. Pills will never ever replace real fruit and veg. Btw your blog is awesome, have told many people
By Qasim on Jul 10, 2010
I absolutely agree with this post, and I am glad I have found it so I can use it as backup to some recent “healthy” conversations I have been having with colleagues recently. They said that now pills can provide you with enough vitamins and minerals to almost eliminate fruit and veg from your diet completely! I personally think that anyone who seriously believes that has been brain washed in some way or another!
A healthy diet that includes a variety of fruit and veg will always be the best thing to maintain your health and well being.
By Paul Hooper on Apr 3, 2011
You are spot on. I have had someone trying to sell me on their “veggie pills” for a year now. I have been telling them what you just said this whole time. Thank you. Keep it up.
By Ryan J. on Apr 3, 2011
I agree entirely. I can’t think of anything worse than dinner time reduced to a pill popping session. As well as the obvious nutritional benefits, I think that there is a huge mental element at play here and losing the enjoyment of eating freshly prepared food would be a serious blow to your mental health.
K
By Dolly Rose on Apr 10, 2011
Dehydrated vegetable pills contain such a small amount of processed vegetables that they could never replace eating real food and getting five servings of fruits and vegetables is so easy that any reasonable person should be able to meet that requirement.
Vegetables contain thousands of phytochemicals that prevent diseases such as cancer and arteriosclerosis. Some are already known and many are still unknown, For example, peppers contain capsaicin, citrus fruits contain coumarins, berries, peppers, carrots, tomatoes contain flavinoids and tomatoes and fruits contain lycopenes. The volume of one pill is so small that it is unreasonable to expect it to contain the phytochemicals found in vegetables that are many thousands of times its size. Scientists can’t even extract many different phytochemicals. The only way that you can get, available phytochemicals is by eating a wide variety of fruits and vegetables. No pill contains large amounts of phytochemicals.
Also, it is easy to meet your needs for five servings of fruits and vegetables. A single banana, one glass of orange juice and a vegetable salad contain more than half of your daily requirements. One serving is only a half cup of any fruit or vegetable. When you go to the grocery store, start at the produce department, then go to the cereal section. Then most of you should go home.
By Kris Willis on Apr 10, 2011
Wow… that’s wonderful information. Many thanks!
By rita morgan on Apr 10, 2011
Oh yes… me too! I love planning my dinner and even more eating it.
By rita morgan on Apr 10, 2011
Maybe it should be common sense but we love instant fixes so the thought that taking a pill will do the same as eating a diet rich in raw fruits and veggies isn’t surprising. Your article is a great wake up call for anyone suffering from that delusion. Anyway, fresh fruit is one of life’s simple but great pleasures. Thank you and cheers
By Adrian McCluskey on Apr 13, 2011
I’m a diabetic and during my research on diabetes I’ve learned that diabetic retinopathy
increases with duration of diabetes and may be associated with carotenoid status. Carotenoids alter the pro-oxidation/antioxidation
balance, and circulating levels depend largely on dietary intake. Lower levels have been reported in diabetes and age-related macular
degeneration
Dhiraj
From Insulin Storage Guidelines
By Dhiraj on Apr 13, 2011
You might say that just because you are not a vegetarian means that you have no reason to eat vegetables. This is a seemingly wrong notion. You should be aware that everybody needs vegetables in their bodies or else they would grown and become weak. There are lots of recipes nowadays that cater to making vegetable dishes more appealing to the public or the majority of the people nowadays.
By alternative energy on Apr 19, 2011
As we get older our bodies become less efficient at processing and absorbing the nutrients we need from the foods we eat.
It’s impractical for the most part to eat even more fruit and veg and supplementation with pills can help towards that shortfall.
Also, many senior and elderly people have problems with chewing and swallowing and this puts them off food generally which can lead to weight loss and other health issues.
To encourage them to eat more I’ve found that converting foods into liquids like smoothies and soups with added herbs and spices to enhance the flavor seems to work but there is still the problem of the body’s inability to efficiently process these foods which can be addressed to some extent with pill(or liquid) supplementation.
I agree that pills can’t replace fruit and veg in their entirety but they can be used to supplement a diet that is otherwise deficient.
By Chris Hitchens on Apr 22, 2011
I agree that pills can’t replace fruit and veg in their entirety but they can be used to supplement a diet that is otherwise deficient.
By hello nfl on Oct 5, 2011