Food Power: Prevent disease by eating the right nutrients

“Food is medicine (FIM) is a powerful way to activate our body’s hardwired health defense systems that protect our health and even reverse chronic disease,” says Dr. William Li, scientist and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. 

In fact, research shows that you can lower your risk of chronic disease by more than 80% just by choosing the right foods and changing your lifestyle. Food influences key biological pathways such as blood sugar and insulin sensitivity, chronic inflammation, immune and metabolic function and the gut microbiome. So, you really are what you eat.

The Power of Food is Medicine

FIM is a proactive, holistic approach to nutrition. Eating whole, plant-based, nutrient-rich foods addresses the root causes of illness, allows the body to repair itself and heal, and improves health, vitality and well-being.

“The first core principle of FIM is to increase the intake of minimally processed bioactive and fiber-rich foods like nuts, fruits, whole grains, beans and vegetables, seafood, yogurt and plant oils,” says Dr. Dariush Mozaffarian, cardiologist and director of the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy at Tufts University. “The second is to reduce the intake of ultra-processed foods with harmful additives and preservatives high in starch, sugar and salt found in the Standard American Diet.”

Here’s a closer look at how FIM can help treat various diseases and health conditions:

Type 2 Diabetes

When you have type 2 diabetes, your blood sugar (glucose) levels are out of balance. FIM focuses on foods that regulate blood sugar, promote insulin sensitivity and provide sustained energy similar to the Mediterranean diet which results in a 23% lower risk of developing type 2 diabetes.

Foods to try:

• Salmon, Mackerel, Anchovies, Sardines and Herring (SMASH) fish & extra virgin olive oil (EVOO). All contain Omega-3 fatty acids that improve insulin sensitivity and reduce inflammation.

• Legumes & Cruciferous Vegetables: Fiber slows glucose absorption and supports the gut microbiome.
• Seeds (chia, flax, hemp): These seeds are rich in fiber and magnesium to improve insulin sensitivity and lower glucose spikes.
• Avocados: This nutrient-rich fruit is high in fiber and monounsaturated fats to help regulate glucose levels.
• Coffee and tea (no dairy or sugar): Coffee and tea contain polyphenols that promote insulin sensitivity.

Heart Disease 

Get heart healthy with FIM. “The Mediterranean Diet is the gold standard approach for keeping the blood vessels of the heart, brain and other organs healthy,” says Cindi Lockhart, a registered dietitian nutritionist and health coach.

Foods to try:

• Dark chocolate (cacao 80% or higher): The flavonoids help maintain healthy blood vessels and lower blood pressure.
• Leafy greens (spinach, kale, arugula): The leafy greens contain nitrates and magnesium to lower inflammation and improve blood vessel flexibility.
• SMASH fish & EVOO: Omega-3 fatty acids lower blood pressure and inflammation and improve HDL and LDL cholesterol.

Immunity  

A healthy microbiome means robust immunity. “Eighty percent of our immune system is created in the gut,” Lockhart says. “So, it’s important to feed it the right foods.” Immunity helps you resist colds and flu and even prevent cancer. “Certain foods, like green tea, boost immunity,” Lin says. “This helps the body spot and kill cancer cells before they become a problem by cutting off their blood supply (anti-angiogenesis).”

Foods to try:   

• Green tea: It contains polyphenol antioxidants called catechins or EGCG (Epigallocatechin gallate) that kill pre-cancer cells.
• Colorful berries and pomegranates: They feature flavonoids and antioxidants that starve cancer cells, inhibit DNA damage and improve Natural Killer cell activity.
• Cruciferous vegetables (broccoli, cabbage, kale): They contain glucosinolate, a potent anti-cancer compound.
• Medicinal mushrooms (shiitake, maitake, reishi): They help boost immune function.
• Fermented foods (sauerkraut, kimchi, kefir): They populate the gut with good bacteria to improve immunity.
• Garlic, oregano, ginger and turmeric: These antiviral, antibacterial and anti-inflammatory herbs support immune function.

Obesity

More than 71% of American adults are overweight or obese which can contribute to chronic diseases. FIM makes losing pounds easier. “Eating more plant-based foods that contain fiber and polyphenols help the body burn off harmful visceral (belly),” Lin says. “Fiber and nutrient rich foods like greens, legumes (beans, lentils), and healthy fats also stabilize blood sugar, make you feel full and give you energy.”

Foods to try:

• Avocados: They are fiber rich with monounsaturated fats that make you feel fuller, longer.
• Coffee and tea (no dairy or sugar): They are rich in polyphenols and caffeine which revs up fat metabolism.
• Fermented foods (sauerkraut, kimchi, plain kefir, unsweetened yogurt) and prebiotic foods: These foods improve microbiome, metabolism, and fat storage regulation.

Mood/Brain Health 

Nearly one in four, or 21.4% of U.S. adults, have experienced a mood disorder. “A ‘Food is Medicine’ approach is the foundation of my work in nutritional psychiatry,” says Dr. Uma Naidoo, psychiatrist and author of “Calm Your Mind with Food.” “Nutrient-dense, whole foods support the brain and help foster a better mood.”

Foods to try:  

• Berries and cantaloupe: These fruits are rich in polyphenols and bioactives that support mood and reduce mild anxiety.
• SMASH fish: The Omega-3 fatty acids help to stabilize mood.
• Dark chocolate: The flavanols boost feel-good neurotransmitters such as serotonin.
• Green tea: It contains EGCG and L-theanine to improve focus and cognition.
• Fermented foods & prebiotic foods: They support serotonin production, since 90% of serotonin is produced in the gut.