Food as medicine: which foods can actually help?
Get ready to supercharge your health! In our fast-paced world, it can be a little tricky to prioritise hitting the gym or going for a run.
But do you know what you can do with relative ease? Overhaul your diet and use food as medicine. Yep, it’s possible. Let’s learn how you can add superfoods into your diet to nourish your body with the nutrients you need to stay healthy and fight potential diseases.
Fuel for the body
Your car runs on petrol, your body runs on food. Food is the fuel that powers us and gives us energy to go about our daily activities.
Food also plays a major role in how well your body deals with injuries, sickness and disease.
As an example, a study published in the journal Nutrients in 2021 investigated the effects of a high-protein diet on body composition, metabolic health and exercise performance in physically active adults. The study found that consuming a high-protein diet for eight weeks led to significant improvements in body composition, including reduced body fat and increased lean body mass.
Nutrients for growth and repair
In addition to providing energy, food also provides the nutrients that your body needs to grow and repair. Some of these little health helpers include:
- Protein: needed for building and repairing tissues in the body, such as muscles, organs and skin.
- Carbohydrates: provides energy for the body and are essential for brain function.
- Fats: important for maintaining healthy skin and hair, as well as for absorbing certain vitamins.
- Vitamins: essential for various bodily functions, such as bone growth and immune system function.
- Minerals: necessary for the proper functioning of many bodily processes, such as nerve function and muscle contraction.
Protection against disease
It’s also good to know that maintaining a healthy diet can help protect your body from various diseases. For instance, a diet high in fruit, vegetables, wholegrains, lean protein, and low in saturated and trans fats can lower the risk of heart disease and cancer.
Similarly, a diet high in fibre and low in processed foods and sugar can help prevent or manage diabetes. There are amazing testimonials of people who’ve actually reversed their diabetes, thanks to an overhauled diet.
And if it’s a better mood you’re after, assess how well you feel after a few days with less sugary and salty foods, while consuming more nuts, grains and vegetables. A healthy and balanced diet can positively impact mental health by reducing the risk of depression, anxiety and cognitive decline.
5 foods with amazing health benefits
- Berries are packed with antioxidants. These natural candies protect our cells from damage caused by free radicals. They can help to reduce inflammation, lower blood pressure and improve heart health. Opt for strawberries, blueberries, raspberries and blackberries.
- Leafy greens, including spinach, kale and collard, are excellent sources of vitamins, minerals and fibre. These veggies are also low in calories, making them ideal for weight management. Leafy greens have antioxidants, which may help to prevent cancer and heart disease.
- Salmon is a fatty fish with Omega-3 fatty acids, essential for good health. Omega-3s are known for their anti-inflammatory properties, which can help to reduce the risk of heart disease, stroke and cancer. They may also benefit brain health and improve memory and cognitive function.
- Turmeric is a spice that’s been used in traditional medicine for centuries. It contains a powerful compound called curcumin, which has anti-inflammatory and antioxidant properties. Curcumin has been shown to reduce inflammation in the body, lower the risk of heart disease and cancer and improve brain function.
- Nuts and seeds are a great source of healthy fats, protein, fibre, vitamins and minerals. They are also low in carbohydrates, making them an excellent choice for people on a low-carb diet. Popular nuts and seeds include almonds, walnuts, chia seeds and flaxseeds.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.