True health comes from a balanced diet.

These days, we're talking about slow aging, slow aging, right?

Supplements are only taken by those who need them...

Even if a regular person takes nutritional supplements, it's hard to see the same effects as actually eating fruits and vegetables...

It's not that there are significant results even in the research findings...

Still... it's really hard to quit the supplement.

Anyway!!!

Eat plenty of fruits and vegetables!

Please make sure to take some seasoned vegetables as side dishes when you eat outside~~~

These days, when I eat at the company cafeteria,

They prefer to eat more vegetables like onions that are served as side dishes rather than meat.

We are in an era where people live to 100 years old, but right now, it's just about extending lifespan.

Of course, there are also people in their 80s and 90s who maintain the health of those in their 60s and 70s, but...

Honestly, many people in their 60s and 70s here have various aches and chronic illnesses.

If I have to live for 30 years until 100 years old with such a sick body... I think that would be a curse, not a blessing.

So I don't want to live long...

To become a true 100-year era, slow aging is necessary.

Even in their 40s and 50s, they have the health and stamina of people in their 20s and 30s.

Even in their 60s to 80s, they have the health and physical strength of people in their 40s and 50s.

Even in their 80s and 90s, they should have the health and stamina of people in their 60s and 70s... Isn't that the true era of living to 100?

-----------------------------------------------------------------------

[Jeong Hee-won's Slow Aging]

채소와 과일의 섬유질은 혈당 변동성을 감소시키고, 포만감을 오래 유지시켜 주며, 장 건강에도 도움을 준다. [사진=클립아트코리아]

The fiber in vegetables and fruits reduces blood sugar variability, helps maintain a feeling of fullness for a longer period, and also supports gut health. [Photo=Clipart Korea]

Recently, as interest in health has increased, the supplement market has been rapidly growing. But are these supplements really providing us with tangible health benefits? Or are we perhaps missing something important?

It is common knowledge that eating plenty of vegetables and fruits is good for health. The World Health Organization (WHO) recommends consuming 400 grams of vegetables and fruits daily. According to a 2014 study by a research team at University College London in the UK, people who consume 560 grams of vegetables and fruits a day have a 33% lower mortality rate compared to those who do not.

However, unfortunately, the eating habits of Koreans regarding vegetables and fruits are not good. According to a survey by the Korea Disease Control and Prevention Agency, the proportion of adults aged 19 and over consuming more than the recommended amount decreased from 39.2% in 2013 to 25.0% in 2022. The main reasons appear to be price increases due to climate change and difficulties in purchasing due to the increase in single-person households.

Meanwhile, the rate of supplement intake has surged. It increased significantly from 44.8% in 2013 to 69.1% in 2022. As maintaining a balanced diet becomes more difficult, people are trying to fill the gaps with nutritional supplements. But is this really the right choice?

Research findings by Professor Myeong Seung-gwon at the National Cancer Center have significant implications for us. Analyzing 20 observational studies, it was found that consuming vitamin C through vegetables and fruits reduced the risk of lung cancer by 18%, but there was no significant effect when taken as a supplement. Even more shocking are the results from a study conducted by the University of Copenhagen in Denmark. Analyzing 68 randomized controlled clinical trials involving 230,000 people, it was found that taking antioxidants such as beta-carotene, vitamin A, and vitamin E in supplement form could actually increase mortality rates.

Then why do people continue to rely on dietary supplements? Several psychological mechanisms are at play here.

First, it is magical thinking. The belief that eating nutrients good for the brain will improve brain function, and eating nutrients good for the eyes will improve eyesight. However, there is no scientific evidence to support this. Our bodies undergo complex chemical processes, so it cannot be guaranteed that the nutrients consumed will reach the desired area in the desired form.

Secondly, marketing based on anecdotal evidence. Personal success stories or testimonials have a greater impact on people than scientific data. However, this is insufficient for objectively assessing effectiveness.

Third, the placebo effect. Rumors that a medication is effective or good create a powerful psychological impact. Especially for expensive and hard-to-obtain drugs, this effect is even more pronounced.

Fourth, the desire for control. The act of taking supplements gives individuals a sense of being able to control their health. However, this may be unrelated to actual effectiveness.

So, what should we do for true health? The answer is surprisingly simple. It is to return to a balanced diet.

Consuming a sufficient amount of vegetables and fruits is the most important. This is beneficial for health in every aspect. Consuming sugars through fruits is helpful for health, but consuming sugars through processed foods is harmful. The trace nutrients such as vitamins obtained from vegetables and fruits are beneficial for health, but taking the same nutrients in supplement form is not helpful.

What particularly should be noted is that aging in our bodies progresses at a generally similar rate. Therefore, improving overall lifestyle habits is more effective than taking supplements for specific organs. Adopting a slow-aging diet, engaging in sufficient exercise, and moderating alcohol and tobacco consumption can significantly slow down the overall aging process of the body.

So, who should take nutritional supplements? First, those with clear medical indications. For example, iron deficiency anemia, preparing for pregnancy, or after stomach resection surgery. Second, those who severely restrict calories or diet for weight loss. Third, those entering old age where maintaining a balanced diet becomes difficult.

Finally, if it is difficult to consume vegetables and fruits, look for alternatives. Common Korean side dishes such as seasoned vegetables and kimchi, or frozen fruits, can also be good options. Additionally, consuming plenty of whole grains and beans can have effects similar to eating vegetables. In particular, beans are rich in protein and also contain dietary fiber and trace elements, earning them the nickname "complete food."

In conclusion, buying fresh vegetables and fruits with the money spent on expensive supplements is a much wiser choice. The fiber in vegetables and fruits reduces blood sugar variability, keeps you feeling full longer, and also benefits gut health. For a healthy life, it is most important to maintain a balanced diet and healthy lifestyle rather than focusing on specific nutrients. It is time to once again remember the importance of natural eating rather than relying on supplements.

Editor kormedimd@kormedi.com

Health Food & Folk Remedies

True health comes from a balanced diet.