Certain foods can be strong allies in the battle against age-related ailments and chronic diseases. It uses food as medicine
“Many foods can be considered medicinal depending on how they are used and how often they are consumed,” explains Melanie Murphy Richter, a registered dietitian nutritionist based in Los Angeles. “In fact, food is one of our most powerful food as medicines. After all, we eat every day, several times a day, so what we choose to consume most often will accumulate to either be a powerful elixir to support and protect our health or a silent poison that can lead to disease.”
Food as Medicine
What, therefore, makes some foods more healthful than others? It all boils down to two things, really: the nutritional makeup of each food and the amount of specific ingredients, like fiber, vitamins, minerals, and antioxidants. While each of those ingredients has the potential to have a strong impact on your health, antioxidants—compounds that are essential in shielding our body’s cells from the harm that free radicals—do to our bodies
Food as medicines
These free radicals are created inside the body as natural byproducts of certain metabolic processes, but they can also be obtained from external sources like pollution in the air, contaminated water, or the residue of some pesticides used in farming.
Richter continues, “Diseases like heart disease, neurodegenerative disease, and even cancer can develop when the amount of free radicals exceeds our antioxidant load.” Consuming foods rich in antioxidants can assist in counteracting the damaging effects of free radical damage on the body’s oxidative processes.”
Furthermore, foods high in antioxidant compounds also tend to be high in fiber, a vital nutrient that promotes heart health by lowering cholesterol and keeping the digestive system functioning.
Food as medicines
“While these foods can’t cure diseases, they can help reverse them or reduce the risk of developing them,” says Dana Ellis Hunnes, author of “Recipe for Survival,” senior clinical dietitian at UCLA Medical Center, and assistant professor at UCLA Fielding School of Public Health.
Which foods are food as medicine?
The following foods are high in a variety of health-supportive substances that may change how your body works and feels over time, particularly if you’re switching from a less nutritious diet:
- Berries.
- Citrus fruits.
- Leafy greens and cruciferous vegetables
- Fatty fish.
- Fermented foods.
- Chamomile.
- Mushrooms.
- Seasonings and spices.
Berries
Berries with vibrant colors, like blueberries, blackberries, and raspberries, are rich in fiber and a variety of vitamins and minerals, including vitamin C. They are also abundant in quercetin and anthocyanins, two substances with potent potential anti-disease properties.
Citrus fruits
Citrus fruits, such as oranges, lemons, grapefruit, and others, are well-known for having a high vitamin C content. Studies have indicated that vitamin C helps the immune system, which may have an effect on inflammation. Also, it aids in controlling the synthesis of collagen for cellular repair, maintaining the youthful, plump appearance of your skin.
Leafy greens and cruciferous vegetables
Rich in fiber, vitamins, and minerals, dark leafy vegetables like kale, spinach, chard, and others “can help prevent chronic diseases and help you maintain a healthy weight,” according to Sabat.
In a similar vein, Richter notes that cruciferous vegetables, such as broccoli and Brussels sprouts, are abundant in several vitamins and minerals in addition to chlorophyll, which gives them their green hue and may lower the risk of some cancers.
Fatty fish
Richter notes that a number of illnesses, such as diabetes, heart disease, arthritis, and some forms of cancer, have been related to chronic inflammation. Including foods that reduce inflammation may help lower your chance of developing certain illnesses.
Cold-water fish that are high in fat, like sardines, mackerel, and salmon, are great providers of omega-3 fatty acids, which are essential for the structure of cell membranes. According to Sabat, these foods “support brain function, reduce inflammation, and promote heart health.”
Fermented foods
Foods like yogurt, kimchi, and kefir contain lots of probiotics, the live organisms that live in the gut and help you digest food and fight illness. Consuming foods high in probiotics can “improve immune function, support gut health, and potentially relieve some digestive disorders,” according to Sabat.
Food as part of a healthy lifestyle
Food is a key part of health and well-being, but it comes with a caveat. “While diet plays a crucial role in maintaining good health, it is essential to recognize that foods are not a substitute for medical treatment,” Sabat says. “Foods can complement traditional medicine, but they should not be solely relied upon to treat severe medical conditions. The effectiveness of using foods as medicine varies depending on the condition and individual factors.” For example, certain conditions, such as mild digestive issues, inflammation, or vitamin deficiencies, typically respond well to a change in diet and may largely be resolved with a shift to healthier foods.
“Additionally, diets that emphasize whole foods and vegetables have been associated with a reduced risk of chronic diseases, including heart disease and type 2 diabetes,” Sabat explains.
Richter adds that food as medicine is a long-term proposition and not a quick fix. Consistency and persistence matter. “You are not going to prevent or cure a disease by following a fad diet for a few weeks or months. Nor can you exercise your way out of a bad diet,” she explains. “But what you choose to eat most often will absolutely compound over time and lead to exponential health benefits.” For that reason, you should aim to incorporate more medicinal foods into your diet as early as possible. Don’t wait until you have physical issues or have been diagnosed with a disease. “It’s far more impactful to use food and nutrition preventively rather than reactively,” she says.
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Disclaimer: The opinions and suggestions expressed in this article are solely those of the individual analysts. These are not the opinions of HNN. For more, please consult with your doctor.
