The idea is beautiful in its simplicity: eat real food, and your body gets everything it needs. No pill bottles, no confusion. But is that realistic in 2026? Let's explore.
In a perfect world with nutrient-rich soil, fresh seasonal produce, and time to prepare balanced meals, yes—you could get all essential nutrients from food. But most of us don't live in that world.
Some people worry that intensive farming has stripped soils of minerals like magnesium, zinc, and selenium, leaving today's produce less nutritious than it used to be. The research here is mixed and limited: some reports describe declines, while other reviews say any changes are small and within normal variation.
Produce starts losing some nutrients soon after it's harvested. Those "fresh" vegetables at your supermarket may have been picked days or even a week or two earlier, then transported a long way.
Even people with good intentions often fall into routines—the same breakfast, the same lunch spot. Variety is generally considered a cornerstone of good nutrition, but it's hard to achieve consistently.
Vitamin D: Very few foods contain meaningful amounts. Sunlight is the main source, but indoor lifestyles make this challenging.
Vitamin B12: Found almost exclusively in animal products. Vegetarians and vegans need to be especially mindful.
Omega-3 fatty acids: The beneficial forms (EPA/DHA) come mainly from fatty fish. Plant sources provide ALA, which converts to EPA and DHA only to a limited extent.
Getting a nutrient in food doesn't guarantee your body can use it. For example, iron from plant foods is generally less absorbable than iron from meat. Calcium from dairy is often better absorbed than calcium from some plant sources. Food combinations matter too—vitamin C helps iron absorption, while tannins in tea can block it.
Food alone can work if: you eat a wide variety of whole foods daily, including animal products (if not vegetarian), get regular sun exposure, have no digestive issues, and aren't in a high-needs life stage.
Food alone may fall short if: you follow a restricted diet, have malabsorption issues, are pregnant or breastfeeding, or are over 50 (when absorbing some nutrients, such as B12, can become harder).
Food should always be your foundation. No supplement can fully replace the complex matrix of nutrients, fibre, and phytonutrients in whole foods. But pretending that modern food alone always provides optimal levels of every nutrient is wishful thinking. The most sensible approach: prioritise a rich, varied diet, then consider targeted support for the gaps that remain.
Ask Elaine how this applies to your goals and routine — free, no pressure.