“The human body repairs itself, and nutrition provides the resources necessary for it to do so.”
— Roger Williams, PhD
The healing power of food has been well documented throughout history. Cultures around the world have used foods—including fruits, vegetables, herbs, and animal products—to ward off disease and help prevent discomfort, pain, and physical ailments.
Today, we live in an era in which advances in technology allow us to examine food more closely and understand why and how it can affect our health. As a consumer, you can use this knowledge to guide your food choices and enjoy better health and well-being.
Food as Medicine
Think back to a time when there were no medicines, no pharmaceutical companies, and almost none of the precise scientific knowledge we have today. It is difficult to imagine, because most likely none of us has ever lived in such a period. Nevertheless, there was a time in history when food was one of the primary tools used for healing.
The use of food to support healing dates back more than four thousand years. Historical and religious texts also contain references to the use of foods and herbs for medicinal purposes. Greek and Chinese cultures have long histories of using food and nutrients to treat or relieve illness. Even without understanding the exact mechanisms involved, people of those times observed the effects that food could have on the body’s ability to recover.
Modern research confirms the importance of eating fresh, natural foods for good health. However, these same findings sometimes lead to the development of products that isolate only the “active ingredient” from a food. When consumers begin to believe that a pill or powder containing a food-like substance or an isolated nutrient is better than the food itself, science may have moved too far away from the real context of nutrition.
Many of the benefits historically attributed to foods are now being examined with stronger scientific evidence. The Nurses’ Health Studies are among the largest and longest-running studies evaluating factors that influence women’s health. In these studies, consumption of cruciferous vegetables and leafy greens has been associated with maintaining cognitive function later in life, while eating nuts and whole grains has been associated with a reduced risk of coronary heart disease.
Other studies have investigated whether compounds found in strawberries can affect leukemia cells, whether antioxidants can inhibit enzymes associated with inflammation, and whether mushrooms possess antimicrobial properties.
The Positive Side of Nutrition Research
As time has passed and technology has advanced, nutrition researchers have not forgotten the potential power of food. The difference today is that we have tools that allow us to investigate more precisely what it is in food that produces these effects.
Not only are new benefits of foods being discovered, but their active compounds are also being identified. This knowledge may help people improve their diets and reduce their risk of disease.
For example, garlic has been cultivated and consumed for its medicinal properties for thousands of years. Researchers today have shown that sulfur-containing compounds in garlic, together with its vitamins and minerals, may provide health benefits.
In some studies, garlic consumption has been associated with a reduced risk of cardiovascular disease and certain cancers. Its potential to reduce the pain and inflammation associated with arthritis has also been investigated.
Fruits and vegetables have likewise long been regarded as important components of a healthy diet. In addition to fiber, which is associated with digestive health, their skins and flesh contain compounds known as “phytochemicals,” or plant chemicals, which may play a role in reducing the risk of certain diseases.
The color of a fruit or vegetable and the type of plant it comes from can influence the compounds it contains and, consequently, its potential effects on health.
Nutrients Versus Real Food
Today, the term “nutraceutical” is used for a food or food component that is rich in nutrients, while “functional food” refers to a food to which substances have been added in order to enhance its health benefits.
As research increasingly identifies specific compounds in foods that may be responsible for particular effects, there is growing motivation to isolate those substances, add them to nutrient-poor packaged foods, and manufacture supplements and pills. This trend is sometimes accompanied by advertising that promises a “miracle cure.”
The problem is that an isolated nutrient does not always have the same effect as that nutrient when it occurs naturally within a whole food.
Absorption after digestion, the risk of toxicity from high doses of vitamins or minerals, and undesirable interactions between large amounts of different nutrients are among the concerns associated with supplementation.
These risks of excessive intake are generally less of a concern when nutrients are obtained from a varied selection of whole foods. A diverse diet can provide a more balanced range of nutrients.
At the time this book was published, food labels did not necessarily distinguish between fiber naturally present in food and isolated fiber that had been added to a product. As a result, consumers might assume that all added fibers provided the same benefits as naturally occurring fiber.
However, some added fibers do not necessarily have the same physical characteristics—such as viscosity—and therefore may not function in the same way in lowering cholesterol or blood glucose levels.
Nutrition science continues to investigate the relationship between nutrients and health, but in some cases the benefits observed from foods have not been reproduced in the same way through supplements.
The book refers to research on vitamin D and brain health in which vitamin D obtained from food was associated with different outcomes than vitamin D taken in supplement form.
The author’s main message is that, whenever possible, vitamins and minerals are best obtained in their natural form—from food. From the book’s perspective, food should be the primary source of nutrients that support health.
Foods Known for Their Health-Promoting Potential
Almost every type of real food—fruit, vegetable, herb, animal product, nut, grain, or seed—contains at least one valuable nutrient that may help reduce the risk of certain diseases or relieve some symptoms.
The possibilities are therefore nearly endless, but several foods have received more attention than others.
Salmon
Salmon is not the only cold-water fatty fish that provides omega-3 fatty acids, but it is one of the best known.
In the book, wild Alaskan salmon is presented as a desirable option because it is high in omega-3 fatty acids and relatively low in mercury.
Omega-3 fatty acids have been associated with reduced inflammation, an effect that may help lower the risk of heart disease, cancer, and arthritis. Omega-3 fatty acids are also important for brain health.
Albacore tuna and lake trout are also sources of omega-3 fatty acids.
Garlic
Garlic contains sulfur compounds and belongs to the group of foods rich in phytochemicals.
Garlic has been associated with antimicrobial and antibacterial properties. In some studies, garlic consumption has been linked to lower cholesterol levels, a reduced risk of cardiovascular disease, reduced inflammation, and a lower risk of certain cancers.
Onions, together with garlic, belong to the allium family of vegetables.
Curry and Turmeric
Curry, known as a distinctive flavor in many Indian, Thai, and some Caribbean dishes, has attracted attention because of its potential health benefits.
One of the important spices used in curry is turmeric, which contains a substance called curcumin.
Curcumin has antioxidant activity and has been associated with reduced inflammation. At the time the book was written, further research was being conducted into the possible role of curcumin in reducing the risk of Alzheimer’s disease or slowing its progression.
The book notes that by 2008, several human clinical trials were investigating the effects of curcumin in conditions such as colorectal cancer, pancreatic cancer, psoriasis, and Alzheimer’s disease.
It also refers to a 2004 study conducted at UCLA Veterans Affairs that suggested curcumin might have an effect on beta-amyloid associated with Alzheimer’s disease.
Berries and Cherries
Blackberries, blueberries, cranberries, raspberries, and cherries contain valuable nutrients.
Anthocyanins produce the deep purple, blue, and red colors found in these fruits. They are a type of flavonoid belonging to the broader group of phytochemicals.
These compounds help protect cells against oxidative damage and may therefore be associated with a reduced risk of certain diseases, including some types of cancer.
Choosing Health-Promoting Foods
Many foods contain their highest levels of nutrients in their natural state, but the amount of nutrients the body ultimately receives from a particular food depends on many factors.
Growing methods, the use of organic fertilizers or pesticides, the level of ripeness at harvest, storage methods after harvesting, and damage during transportation can all affect the nutritional value of fruits and vegetables.
Organic food standards in the United States focus primarily on production and handling methods and do not necessarily guarantee superior nutritional quality.
At the time the book was written, reliable comparative research between organic and conventionally grown foods was limited, although some studies had reported higher levels of certain trace elements in organic produce.
For this reason, the claim that local and organic food is always more nutritious remains a subject of scientific debate.
It seems reasonable that locally grown produce harvested that same morning and transported only a short distance might retain more of its nutrients. However, if nutritional value alone is considered, it is not always possible to say that local or organic food is superior.
For example, a product may have been grown organically but damaged during transportation, causing it to lose some of its nutrients.
Ultimately, the choice of where your food comes from is yours, and factors such as budget, environmental concerns, and the local economy may influence that decision.
To increase your chances of purchasing more nutritious foods, particularly fruits and vegetables, the book offers several guidelines:
- If you shop at a local farmers’ market or grocery store, try to learn as much as possible about the producer or supplier. Ask where the food was grown, how it was cultivated, when it was harvested, and how it was transported.
- Buy ripe, undamaged produce and consume it as soon as possible.
- Choose seasonal foods whenever possible. Of course, nutritious foods such as papaya, mango, guava, seeds, and nuts may not be produced where you live. In such cases, access to non-local foods can still contribute to a varied diet.
- Consider growing some of your own food. Even a small balcony or urban garden may provide enough space to grow certain plants, and even a single pot of fresh herbs can add flavor to meals while increasing your consumption of fresh plant foods.
Research has also identified nutritional differences among some animal products.
The book notes that eggs from hens raised outdoors with access to pasture may contain more omega-3 fatty acids than eggs produced under conventional industrial farming conditions.
Grass-fed beef may also contain less total fat and higher amounts of vitamin A, vitamin E, and omega-3 fatty acids than grain-fed beef.
The book additionally discusses higher levels of conjugated linoleic acid (CLA) in the meat and dairy products of grass-fed cattle and mentions its potential antioxidant and anticancer properties.
Cooking and Eating Health-Promoting Foods
Heating food during cooking can destroy some of the valuable nutrients found in fresh foods.
For example, vitamin C and folate are sensitive to heat, and prolonged cooking can reduce their levels.
However, cooking is not always undesirable.
For example, briefly boiling spinach—for approximately one minute—may reduce some of its vitamin C content, but at the same time it can also lower its oxalate content.
Oxalates may interfere with calcium absorption, so reducing them can be beneficial.
Likewise, prolonged heat may destroy some of the beta-carotene in carrots, while gentle steaming may make beta-carotene easier for the body to absorb.
Throughout the book, tips are provided for better preserving nutrients during cooking. However, the primary recommendation is to maintain variety both in the foods you eat and in the methods you use to prepare them.
Eat fresh fruits and vegetables raw, but do not be afraid to quickly sauté them, steam them, or combine them with whole-grain pasta.
Variety in both cooking methods and food choices is one of the best ways to maintain a healthy eating pattern.
Medical Considerations
It is important to recognize that most of the recommendations in this book focus on prevention.
Eating certain foods and obtaining specific nutrients may help reduce the risk of developing some common diseases and health conditions.
In some cases, foods may also help reduce symptoms. However, once a disease or medical disorder has been diagnosed, it is important to work with a physician or other healthcare provider to manage the condition.
This is especially important when medications are being used, because some foods can interact with medications and cause undesirable effects.
Even if your long-term goal is to better manage your health and reduce your need for certain medications, this process should be carried out according to a coordinated plan and under the supervision of a healthcare professional who knows you and your medical history.
Source: Food Remedies book by Loririce, MS