Dr Paul Clayton
Former Chair of the Forum on Food and Health at the Royal Society of Medicine.
Former Senior Scientific Advisor to the UK government’s Committee on the Safety of Medicines. Fellow of the Institute of Food, Brain & Behaviour, Oxford.
|2 portions berry fruits for vit C and
|200g sardines for Omega 3,
vit D, vit B12, CoQ10
|50g sunflower seeds for vit E, folic acid, polyphenols||100g prunes for lutein, vit K|
|120g tofu for
|3 cups green
tea for catechin polyphenols
|110g lentils for molybdenum||2 eggs for vit B2, vit B6, iodine|
|Large glass tomato juice
|15 seeded grapes for grapeseed polyphenols||14 shell-on shrimps for glucosamine,
|100g spinach for folic acid, vit K, betaine, calcium|
|200g tuna for vits B1, B12, B6, D,
bran for B vitamins
|150g broccoli for chromium, vit K, polyphenols||10g turmeric for curcuminoids|
nuts for selenium,
|50g chicken liver for biotin, zinc, manganese,
|120g sesame seeds for magnesium, copper||100g carrots for vit A, beta carotene|
I have spent over 30 years researching the impact of nutrition on health – and even how some nutrients can switch on ‘good’ genes and switch off genes that have a negative effect on your health.
I am now sure that most people – even if they make well-balanced food choices every day – will still not obtain all the nutrients they need for ideal long-term health from food alone.
So I have come to a clear conclusion. Almost everyone over the age of about 50 should take a nutritional supplement.
Why? Partly because we are all much less physically active than even our recent ancestors. So the average person has had to reduce his or her food calorie intake by almost 1,000 calories a day in the last 70 years to try not to gain weight!
Less food inevitably means less nutrients.
So many people take a vitamin and mineral supplement as a sort of ‘health insurance’. But most notice no difference. I am not surprised. One-a-day vitamin pills are only formulated to prevent you being deficient in a vitamin or mineral. But deficiency diseases like scurvy or rickets are now very rare.
Unfortunately, research shows that A-Z vitamin nutritional supplements have little effect on cutting the risk of long-term health problems – which is why supplements get a mixed press.
What you need is a supplement that goes far beyond vitamins and minerals and contains high levels of anti-inflammatory nutrients.
Because it is internal inflammation, building up in the body as we get older, that we now know causes accelerated ageing and ‘age-related’ diseases.