Food as Medicine
Introduction
You’ve probably heard the expression ‘You are what you eat.’ Freely used as an idiom and an aphorism, it’s true that food can be a potent remedy, as well as a source of constant agony for those battling the negative effects of poor nutrition. From minimizing the odds of heart disease and diabetes to battling the aftermath of a stroke, a person’s diet can be the difference between illness and vitality. This article examines the role of food as a medicine, and how the right nutrition can keep you healthy – if not heal you completely.
The History of Food as Medicine
Ancient Practices
Long before the advent of modern medicine, ancient peoples turned to food for healing. The Greeks had Hippocrates, the ‘father of medicine’ who said: ‘Let food be thy medicine and medicine be thy food.’ Traditional Chinese Medicine (TCM) and the Indian practice of Ayurveda both stressed the role of diet in health and treatment.
Modern Perspectives
Today, the medical establishment is catching up to our ancestors, and the results of scientific studies are beginning to support the theory that it’s what we eat – not cat scans, drugs or surgery – that prevents, manages and cures disease. Nutritional science is exploding as more studies come out supporting the idea that what we eat can affect our moods, our immune systems, our happiness and more.
Key Nutrients and Their Benefits
Vitamins and Minerals
Vitamins and minerals are chemical compounds that are vital for the maintenance of optimal health. They contribute to many different functions, including healthy skin, strong bones, teeth, enhanced energy, immunity, and more. Vitamin C, for instance, is needed for healthy skin and immune function, while Calcium is needed for healthy bones and teeth.
Antioxidants
Antioxidants are chemicals that fight free radicals, which are nasty molecules that attack the body’s cells and contribute to different chronic diseases. Fruits, such as berries and dark chocolate, are packed with antioxidants that keep your body healthy against the dangers of oxidative stress.
Phytochemicals
Phytochemicals are natural chemicals in plants. They provide health benefits, such as lower inflammation, increase immune system function and even combat cancer. Flavonoids found in fruits and vegetables are a good example, as well as carotenoids in carrots and tomatoes.
Foods That Heal
Fruits and Vegetables
Nature’s pharmacy is fruits and vegetables – they are full of vitamins and minerals, not to mention antioxidants.
Berries
Fruits like berries – blueberries, strawberries, raspberries – are rich in antioxidants and vitamins so they help to protect against inflammation and cardiovascular disease and cancer.
Leafy Greens
Spinach, kale and Swiss chard contain vitamins A, C and K, as well as iron and calcium, and are incredibly beneficial for the bones, clotting blood and boosting the immune system.
Whole Grains
Fiber-filled whole grain products such as oats, quinoa and brown rice, along with nem’s old favorite, soya, are excellent sources of dietary fiber, key to digestive health, as well as B vitamins, iron and magnesium.
Nuts and Seeds
Other calorie-dense foods such as nuts and seeds (almonds, walnuts, chia seeds, flaxseeds and so on) are excellent sources of healthy fats, protein and fiber, and can help lower cholesterol and decrease the risk of heart disease.
Superfoods and Their Impact
Turmeric
But best of all: turmeric, its bright yellow spice, contains curcumin, a well documented anti-inflammatory, antioxidant and neuroprotectant that has been found to relieve symptoms in people suffering with arthritis, depression and is currently being examined to see if it helps stop cancer in its tracks.
Garlic
Garlic is a powerhouse of medicinal benefits. It is rich in sulfur compounds that have been shown to lower blood pressure, improve cholesterol and boost the immune system.
Ginger
Ginger is another great anti-inflammatory and antioxidant – it reduces nausea, aids digestion, and fights the flu and the common cold.
The Role of Diet in Disease Prevention
Heart Disease
A diet that includes enough fruits, vegetables, whole grains and healthy fats can greatly lower the risk of heart disease; heart-healthy foods include berries, nuts and fatty fish.
Diabetes
Diabetes, both by preventing its development as well as allowing sufferers to manage the disease, can be managed through diet. That means eating a diet high in fibre and low in refined sugars. The main components of this diet would then include whole grains, legumes and leafy greens.
Cancer
There are foods known to actually lower the risk of cancer. Some can help ward off cancers of the breast, colon, prostate and lungs. These include cruciferous vegetables such as broccoli and cauliflower, berries and foods that are high in omega-3 fatty acids.
Integrating Medicinal Foods into Your Diet
Simple Recipes
Medicinal foods are easy to include in your diet. Throw some turmeric into your morning smoothie, add garlic to your stir-fry at dinnertime, and another cup of ginger tea into your nighttime routine.
Meal Planning Tips
Plan around whole, unprocessed foods: lots of different kinds of fruits, vegetables, whole grains, lean protein sources. Prepping some meals in advance can help you stay on track.
Conclusion
To conclude, food is a major determinant of our health status. Thus, choosing our food wisely and eating a diverse spectrum of nutritious foods can leverage the power of food as medicine. Little efforts, big rewards! Next time you’re at the grocery store, imagine it as your personal pharmacy.
FAQs
- Can food really act as medicine?
Yes! Many studies have shown that a well-balanced nutrient-rich diet prevents, manages and is considered as treatment to a number of health problems.
- What are some easy ways to incorporate medicinal foods into my diet?
First, start with the relatively easy stuff: eat more fruits and vegetables (if you don’t already), sprinkle in turmeric and ginger, opt for whole grains over refined grains.
- Are there any risks associated with using food as medicine?
Food is typically safe, but it shouldn’t replace prescription drugs: before taking on a DIY approach to your food, see a health practitioner to discuss whether changes to diet could help, and especially if you suffer from underlying medical conditions.
- How long does it take to see the benefits of a healthy diet?
It depends. Some report feeling better in a few weeks and others, in several months. It depends if you stay regular.
- Can certain foods cure diseases?
No food can magically cure you of disease, of course. Instead, it can be part of preventing and managing conditions, as part of a broad picture of good health that encompasses treatment from a doctor, regular exercise, a good night’s sleep, and limiting stress.
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