Health foods and health supplements
As people become more health-conscious, two terms appear often on shelves and labels: health foods and health supplements. Although related, they are not the same. Both aim to support good health, but they are used in different ways.
What is a health food?
A health food is a natural or lightly processed food that gives health benefits beyond basic nutrition. Examples include oats, brown rice, honey, fruits, vegetables and foods containing probiotics such as cultured yoghurt. They are eaten as part of ordinary meals.
What is a health supplement?
A health supplement is a concentrated source of one or more nutrients, taken in addition to the normal diet to make up for something that may be lacking. Examples include vitamin C tablets, calcium tablets, iron supplements and fish-oil (omega-3) capsules.
- Probiotics supply useful bacteria that help digestion and gut health.
- Antioxidants, such as vitamins C and E, help neutralise free radicals and protect cells.
- Omega-3 from fish oil supports heart health.
Key idea
A supplement is meant to add to a balanced diet, not replace it. No pill can do the job of a varied, well-planned diet of real food.
Use them wisely
Supplements are helpful when the diet is genuinely lacking, for example iron for someone with anaemia. However, taking too much can be harmful: excess fat-soluble vitamins (A, D, E, K) build up in the body and can cause toxicity. Always follow the recommended amount, and remember that fresh, varied food is usually the safest and cheapest way to stay healthy.
Example
A student who eats plenty of fruit and vegetables gets enough vitamin C naturally. A person recovering from illness who eats poorly may take a vitamin C tablet as a supplement until their normal diet returns.