This article talks about how important certain vitamins and nutrients are for our health, especially when it comes to preventing serious illnesses like cancer and living a long, healthy life. It points out that many people aren’t getting enough of these basic nutrients, even though they’re pretty easy to find and not expensive. We’ll look at why these nutrients matter and how we can make sure we’re getting enough of them through our food. (Based on the insights of Dr. Liu Jia-Yia)
The Power of Vitamin D: More Than Just Bones
Did you know that a huge number of people in the United States, about 70%, don’t have enough vitamin D? That’s a lot! You might think vitamin D is just for strong bones, but it does so much more. It’s involved in over 2,700 processes in your body, and not having enough can put you at risk for all sorts of problems as you get older, like heart disease, cancer, diabetes, and even memory issues.
Checking your vitamin D level is super easy—it’s just a blood test your doctor can order, or you can even get it done yourself. It costs less than a cell phone bill, but the health benefits are priceless. It’s pretty amazing that so many of us are low on a vitamin our bodies can make with just a little sunshine.
Some folks worry about taking vitamin D supplements because of old studies that talked about toxicity. But newer research shows that even higher levels are generally safe. The real problem is that most people aren’t even hitting the minimum recommended levels. How much you need depends on your current levels, but even a small daily dose has been linked to a 22% lower chance of autoimmune diseases over five years. And with autoimmune diseases on the rise, that’s a big deal.
Magnesium: The Unsung Hero
Here’s another nutrient that doesn’t get enough attention: magnesium. It’s super important because it helps your body use vitamin D properly. About 45% of Americans are low on magnesium, and that’s a problem. Not enough magnesium can lead to a higher risk of death from all causes, poor DNA repair, and an increased chance of cancers, heart disease, and stroke.
Magnesium is found in the middle of chlorophyll molecules, which is what makes plants green. So, if you’re not eating your greens, you’re probably not getting enough magnesium. Other good sources include whole grains, nuts, and seeds. Many people, especially those on certain diets, just aren’t eating these foods. And remember, whole grains are not the same as white flour or white rice—those don’t have much magnesium. So, pick the seeded, whole-grain bread over the white stuff. It might not taste as good to some, but it’s way better for you.
Magnesium is involved in over 300 enzyme reactions in your body. It helps keep your DNA stable and even helps repair it when it gets damaged. Low magnesium is linked to more inflammation in the body and a higher risk of several cancers. It’s clear that magnesium is a big player in keeping us healthy.
Key Takeaways:
- Vitamin D: Get your levels checked. It’s cheap and can prevent many age-related diseases.
- Magnesium: Crucial for vitamin D activation and over 300 body functions. Found in greens, whole grains, nuts, and seeds.
The Problem with Modern Diets: Overfed, Undernourished
It’s easy to think that if you just take a supplement or drink a shake, you’re getting all the nutrition you need. But that’s just not true. We’re a nation that’s often overfed but undernourished. Our bodies are designed to get nutrients from whole foods, not just a few isolated vitamins in a pill or powder.
Think about it: ancient Roman bread wasn’t a complete meal, and neither is a modern protein bar. Food companies have done a great job marketing their products as “complete nutrition,” but this often tricks our bodies into survival mode instead of longevity mode. We might be great at treating sick people in the US, but we’re not so good at promoting long-term health and preventing illness.
Studies show that people who move to the US from countries known for longevity often shorten their lives because they adopt our diet and lifestyle. A big part of the problem is how big food companies market their products, often convincing us to doubt the wisdom of eating whole, natural foods in favor of processed stuff.
Food scientists have made empty calories incredibly tempting. They engineer chemicals and add a few vitamins, and then we wonder why our bodies are changing shape and size. We’re unknowingly messing with our metabolism and weakening our immune systems, which puts us all at risk for cancer.
The Importance of Whole Foods and Gut Health
It’s hard to prove that food chemicals are the main cause of health problems when we’re exposed to so many other things like car exhaust and air pollution. But long-term studies, like those from Harvard and Loma Linda, have consistently shown that people who eat mostly whole, plant-based foods live longer, healthier lives. Yet, many people still deny this, wanting to believe their trendy diets are the right way to eat.
Remember the baby formula scandal where Nestle convinced moms in developing countries that formula was better than breast milk? It led to tragic outcomes. Our supermarket shelves are now full of ultra-processed foods that are just as nutritionally diluted. We intuitively know that complete nutrition shouldn’t come in a box or a powder, but we still eat it and think it’s healthy.
Being healthy means being able to do what you normally do every day. If you’re on a feeding tube, you’re not doing things normally. Many Americans are in a kind of “survival mode” because they have small nutrient deficiencies they don’t even know about. This switches off the genes that help us live longer and prevent cancer.
It’s not just about adding good stuff; it’s also about avoiding bad stuff. Take whipping cream with berries, for example. While berries are great, a lot of whipping cream can cancel out the benefits. Not all fat is bad, though. Omega-3 fatty acids, found in marine life, are essential for your brain and eyes. Low levels are linked to a faster rate of telomere shortening, which are the protective caps on your DNA. If you’re vegan, algae oil supplements are a good source. If you eat plants, focus on seeds and nuts high in alpha-linolenic acid, but keep your omega-6 oils low, as they compete for the same enzymes.
Beyond the Basics: Ergoine and PQQ
Let’s talk about some lesser-known but super important compounds. One is ergoine, found in mushrooms. It’s a strong antioxidant that helps protect injured tissues and is present in almost every human cell. Some mushrooms, like oyster and king bolete, have a lot of it. Shiitake mushrooms are also great because they contain lentinan, a sugar molecule that boosts your immune system and helps fight cancer cells. This shows the power of whole foods—they offer more than just one isolated ingredient.
Another amazing molecule is pyrroloquinoline quinone (PQQ), made by bacteria and absorbed by plants from the soil. Fruits and vegetables have much more of it than humans. PQQ is an even stronger antioxidant than vitamin C, and it helps your nervous system, memory, and reduces inflammation. It also makes your mitochondria (the powerhouses of your cells) work better. This is why relying on supplements is risky—you miss out on many compounds that aren’t yet recognized as vitamins but are vital for your health.
Eat the Rainbow and Feed Your Gut
Have you heard the advice to “eat the rainbow”? Plants get their beautiful colors from pigments called carotenoids. There are over 600 types, and they’re strong antioxidants. These pigments are found in your eyes, blood, and brain tissue, and they help optimize your health. Not getting enough carotenoids is linked to blindness, memory problems, cancer, high blood pressure, and a shorter lifespan. Basically, you get sicker faster and suffer longer if you don’t eat your colorful whole foods.
It’s not just about what you eat, but also how your body uses it. Your gut microbiome (the bacteria in your gut) plays a huge role. For example, some bacteria make guanine, which is essential for making important neurotransmitters like serotonin and dopamine. A healthy gut microbiome is key for healthy longevity.
So, how do you get a healthy gut microbiome? Fiber! But not fiber in a supplement bottle. You need fiber from whole plant foods. Most people don’t eat enough fiber—nine out of ten of us are deficient. A small side salad isn’t enough. You need to include fiber-rich foods like fruits, beans, and whole grains with every meal. When you eat whole plant foods, you’re not just getting fiber; you’re also getting other beneficial molecules like polyphenols and anthocyanins that help good bacteria grow and suppress bad ones.
Diets low in fiber and high in animal products and ultra-processed foods reduce the diversity of your gut bacteria and promote harmful ones. We didn’t used to eat this way. People used to eat animal protein with plenty of whole fruits and vegetables. The type of vegetables you choose also matters, as not all are created equal.
In the end, building a bank of health means making smart choices about what you eat. It’s about understanding what your body needs and providing it through real, whole foods, not just relying on quick fixes or processed options. Your body is your own emergency room, constantly triaging life-saving processes. Give it the right ingredients, and it will invest in your long-term health and longevity.
Source: Dr. Liu Jia-Yia