Dietary choices significantly affect health, influencing disease risk and providing medicinal benefits. Food is not a substitute for conventional medicine, which remains essential for many illnesses that diet alone can’t address.
What we eat has profound effects on our overall health and well-being.
Research shows that dietary habits influence risk of certain diseases. While some foods may lead to chronic health conditions, others can offer therapeutic and protective qualities.
For this reason, many people argue that food is medicine.
Diet alone isn’t a replacement for medicine in all circumstances. Many health conditions can be prevented and treated by dietary and lifestyle changes, but many others cannot. Plus, accessibility to nutritious whole foods —which are often costly — can be difficult for many.
Keep reading to learn about the medicinal effects of food, including which foods should and shouldn’t be used for healing purposes.
How food nourishes and protects your body
Many nutrients in food promote health and protect your body from disease.
Eating whole, nutritious foods is important because their unique substances work together to create an effect that can’t be replicated by supplements.
Vitamins and minerals
Although your body only needs small amounts of vitamins and minerals, they’re vital for your health.
However, Western diets — high in ultra-processed foods and low in whole foods like fresh produce — are typically deficient in vitamins and minerals. Such deficiencies can increase your risk of disease.
For example, insufficient amounts of vitamin C can lead to scurvy. This nutritional disorder can trigger a slew of symptoms, including weakness, anemia, shortness of breath, and chest pain. It’s treatable, and severe symptoms won’t develop if treatment is sought early on.
Although it’s one of the most common deficiencies, vitamin D deficiency can have profound effects on overall health.
For instance, vitamin D is crucial for bone health. A diet lacking sufficient vitamin D is linked to osteoporosis and a higher risk of falls.
Due to its role in immune functions, having low levels of vitamin D can also increase your susceptibility to viral infections and the risk of repeat infections.
Beneficial plant compounds
Nutritious foods, including vegetables, fruits, beans, and grains, boast numerous beneficial compounds, such as antioxidants.
Antioxidants protect cells from damage that may otherwise lead to disease.
Though more research is needed, it’s possible that polyphenol antioxidants may help lower the risk of dementia, heart disease, and high blood pressure.
Research also suggests that polyphenol antioxidants can have a positive impact on mental health. A 2021 study showed that people whose diets are rich in polyphenol antioxidants have lower rates of depression.
Fiber
Fiber is an essential part of a healthy diet. It not only promotes proper digestion and elimination but also feeds the beneficial bacteria in your gut.
High fiber foods like vegetables, beans, grains, and fruits help protect against disease, decrease inflammation, and boost your immune system.
On the other hand, low fiber diets are associated with an increased risk of certain health conditions, including colon cancer and stroke.
Protein and healthy fats
The protein and fat in whole, nutritious foods play various critical roles in your body.
Amino acids — the building blocks of protein — aid immune function, muscle synthesis, metabolism, and growth, while fats provide fuel and help absorb nutrients.
Omega-3 fatty acids, which are found in foods like fatty fish, help regulate inflammation and are linked to improved heart and immune health.
Source: Healthline; https://www.healthline.com/nutrition/food-as-medicine
