Food As Medicine
For a Life Well Lived
What Are Phytonutrients And Why Should You Incorporate Them Into Your Diet?
Within the vibrant tapestry of fruits, vegetables, and herbs we find in nature lies the key to unlocking our path to health and longevity: Phytonutrients. Also known as phytochemicals, these natural compounds found in plants (‘phyto’ means plant in Greek) provide enormous health benefits to humans and number in the thousands. They’re also responsible for the vibrant colours, flavours, and scents of plant-based foods.
Unlike proteins, carbohydrates, and fats, these components are considered "non-nutritive" as they do not contribute calories. However, they exert numerous health benefits by influencing the structure and function of cells. For instance, certain phytonutrients can significantly alter the way the liver detoxifies harmful substances.
Additionally, some target specific areas of the body, such as certain compounds in blueberries impacting regions of the brain associated with cognition and memory. It has long been recognised that a diet rich in fruits, vegetables, whole grains, nuts, legumes, and seeds is advantageous. Individuals who consume these plant-based foods typically exhibit lower incidences of cancer, cardiovascular disease, diabetes, dementia, and various other chronic ailments.
In the bustling landscape of modern wellness, the age-old adage "you are what you eat" resonates more deeply than ever before. At its core, the concept of food as medicine underscores the profound connection between what we put on our plates and our overall health. Our bodies are intricate systems, composed of cells that rely on the nutrients found in food as their building blocks for vitality and function.
Is Nutrition An Ancient Science?
The idea of food as medicine traces its roots back to the ancient Greek physician Hippocrates, often regarded as the father of Western medicine. He famously stated, "Let food be thy medicine and medicine be thy food." Hippocrates recognised the inherent healing properties of certain foods and their ability to support the body's natural processes of health and healing.
How To Know What To Eat:
You can use colours to identify which phytonutrients are in your fruits and vegetables, and what benefits they bring you.
See table:
How To Maximise My Nutrient Intake:
To maximise the nutrient density of your diet, consider incorporating nutrient-rich additions like herbal teas, spices, and herbs into your daily routine. Herbal teas such as chamomile or green tea can provide a wealth of antioxidants and promote hydration. Spices like cinnamon, ginger, and turmeric not only add flavor but also boast anti-inflammatory and antioxidant properties. Fresh herbs like parsley, cilantro, and basil offer a burst of flavour while providing essential vitamins and minerals.
How Can I Stick To My Plan:
1/ Set 1 goal at a time
2/ Plan your meals ahead
3/ Eat at regular times
4/ Block time in your calendar for cooking
5/ Try new recipes
6/ Don’t go food shopping with an empty stomach!
Nutrient-Dense Salad Recipe
Rainbow Veggie Salad
Ingredients:
Mixed greens (spinach, kale, arugula)
Cherry tomatoes
Cucumber
Carrot
Bell peppers (red, yellow, orange)
Avocado
Pumpkin seeds
Lemon vinaigrette dressing (olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper)
Instructions:
Wash and chop the mixed greens, tomatoes, cucumber, carrot, and bell peppers.
Slice the avocado and add it to the salad.
Sprinkle pumpkin seeds on top for added crunch.
Drizzle with lemon vinaigrette dressing and toss to coat evenly.
Serve and enjoy!
As we embrace the concept of food as medicine, let us remember that nourishing our bodies should be a joyful act of self-care. Sharing meals with loved ones and savouring the flavours of wholesome, nutrient-rich foods nourishes not only our bodies but also our souls. In a world filled with fast-paced living, let us cherish the time spent around the table and recognise that cooking is also a love language—one that speaks volumes about our commitment to health, well-being and each other.
Here’s to a Life Well Lived!
Noemie Olivero
Co-Founder, Longevity House