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You are what
you eat: Let food be your medicine, too
.
Every
food we eat contains a symphony of vitamins, minerals and phytochemicals (plant
compounds that may reduce the risk of disease) that interact to help fend off
disease. One of the first confirmations of food as medicine came in the 1700s
with the observation that sailors who ate citrus fruit were able to avoid
scurvy. That connection led to the discovery of vitamin C (scurvy is caused by
vitamin C deficiency) some 200 years later, ushering in an era of discovery
about connections between nutrients and diseases.
By Carrie Dennett, M.P.H., R.D.N.
Environmental Nutrition
Newsletter
Chicago
Health
We now
know that foods like berries, green tea, and mushrooms are more than just a
delicious source of energy; the nutrients inside can indeed be powerful
medicine to help prevent and even manage disease.
Synergy
in foods
Unlike
drugs, foods are not isolated substances.
Every
food we eat contains a symphony of vitamins, minerals and phytochemicals (plant
compounds that may reduce the risk of disease) that interact to help fend off
disease.
“Without sufficient amounts of these nutrients,
the body simply cannot operate at full capacity; our function is impaired and
chronic disease can result,” says Mary Purdy, M.S.,
R.D.N., a private practice dietitian and adjunct clinical faculty member at
Bastyr University in Seattle, WA.
Kathie
Madonna Swift, M.S., R.D.N., L.D.N., education director of the Food As Medicine
training program at the Saybrook University Center for Mind-Body Medicine,
Oakland, Calif., and author of “The Swift Diet,” says that sunflower seeds are
an example of a food that may help protect against Alzheimer’s disease.
“They contain the family of vitamin E compounds
that are important for brain health. Popping a vitamin E pill does not afford
the same protection–the whole food does it best,” she
notes.
The
power of dietary patterns
Numerous
studies have identified dietary patterns that consistently decrease our risk
for chronic disease.
For
example, diets high in fruits, vegetables, whole grains and other plant foods –
such as the Mediterranean diet – are associated with a reduced risk of
inflammation, cardiovascular disease and certain cancers.
When the
2015 Dietary Guidelines Advisory Committee looked at dietary patterns that
prevent disease, the evidence consistently showed that diets rich in vegetables
and fruits, such as Mediterranean and vegetarian diet patterns, are linked to
lower rates of chronic disease.
Foods
with medicinal benefits
While
many plant foods have been linked with health, here are some of the most
promising disease-busting foods you should include in your diet:
1. Berries. Blackberries, blueberries, raspberries and
strawberries are a rich source of numerous phytochemicals that research
suggests have a variety of positive effects on human health, including reducing
chronic inflammation and cancer risk.
2. Broccoli. Broccoli and other cruciferous vegetables
contain a number of phytonutrients that have been shown to reduce inflammation
and oxidative stress, which has benefits for cardiovascular health, healthy
blood sugar and cancer prevention.
3. Cinnamon. Swift cites cinnamon for its blood
sugar-balancing attributes, even with just 1/2 teaspoon a day.
4. Cranberries. Research suggests that cranberries may
prevent urinary tract infections, possibly because they prevent bacteria from
adhering to cells inside the bladder. Opt for pure cranberry juice, rather than
juices adulterated with other juices and sweeteners.
5. Fish. The omega-3 fatty acids in fish have anti-inflammatory
properties. The American Heart Association recommends eating at least two
3.5-ounce servings of fatty fish each week, such as salmon or black cod, to
help prevent cardiovascular disease.
6. Fermented foods. Swift and Purdy are
both fans of fermented and cultured foods (yogurt, kefir, sauerkraut, kimchi,
tempeh, and miso) to support digestive function and a healthy immune system.
7. Garlic. According to the American Institute for
Cancer Research, there’s probable evidence that garlic and other members of the
allium family (onions, leeks, shallots, scallions) reduce the risk of
developing common cancers.
8. Ginger and turmeric. Swift likes these
spice relatives for their anti-inflammatory and analgesic (pain-relieving)
properties. Ginger also can help ease nausea and vomiting.
9. Green tea. The phytochemical EGCG (epigallocatechin
gallate) in green tea has been shown to have some anti-cancer and
anti-inflammatory effects, and may have heart health benefits. Swift points out
that its antioxidant quality also may help protect the skin from sun damage.
10. Shiitake mushrooms. In human studies,
shiitakes have demonstrated anti-cancer, immune boosting, and
cholesterol-lowering properties.
11. Nuts. “Numerous studies have shown nuts to be helpful for
cardiovascular function and healthy blood sugar and weight levels,” Purdy says.
“Plus, they are super transportable and can be thrown into just about
everything, from yogurt, smoothies, and cereals to salads, soups, and stir
fries.”
Nutrients
combat disease
One of
the first confirmations of food as medicine came in the 1700s with the
observation that sailors who ate citrus fruit were able to avoid scurvy.
That
connection led to the discovery of vitamin C (scurvy is caused by vitamin C
deficiency) some 200 years later, ushering in an era of discovery about
connections between nutrients and diseases.
Gene-diet
interactions
The
mapping of the human genome has opened the door to personalized nutrition,
which someday may move us from “you are
what you eat” to “how to eat for who
you are.”
The
emerging field of nutrigenomics looks at the connection between our genes, the
nutrients in the foods we eat, and our health.
“Food contains a unique portfolio of bioactive
ingredients that inform our genes to express health,” says
Swift.
In other words, if compounds in broccoli can stop a cancer-promoting gene from expressing itself, eating lots of broccoli may be truly “medicinal” for people with that gene.
Through
local stories and informative features, Chicago Health provides the latest public health and medical
news so readers can make informed decisions about the health issues that matter
to them.
Chicago
Health is published by Northwest Publishing, LLC, a Chicago based media
company. Its first issue was published in the fall of 2010 and is now published
semi-annually in March and September.
The
company was founded in 1998 by Louis A. (Skip) Weiss, a lifelong Chicago
resident. In 1953 Mr. Weiss’ family opened Louis A. Weiss Memorial Hospital, a
community institution that continues to serve residents living on Chicago’s
Northside. With Chicago Health, Mr. Weiss continues his family’s legacy of
providing healthcare services in the Chicago metropolitan area.
https://chicagohealthonline.com/you-are-what-you-eat-let-food-be-your-medicine-too/
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