All posts tagged nutrition

August is arguably the pinnacle of summer.  If you have a vegetable garden, things are shooting and crawling all over the place.  If you outsource your farming (as I am very thankful to do) farmers markets are like an exploration in paradise.  When everything is at its peak, just enjoying the pure flavor of a fruit or vegetable alone and in the raw can be divine.

As a naturopathic doctor, I’m always looking at food as medicine.  It turns out many of the colors that make plants so beautiful and many of the compounds that make them so flavorful are also powerful medicines for everything from cardiovascular support to cancer prevention.  For the past few months, I’ve been creating a seasonal guide to fruits and vegetables through the lens of food as medicine.  If you’d like to start at the beginning, you can find my first post here.

Sweet Basil – This delicate green leaf has a distinct flavor and is a staple spice in cuisine from Thailand, India and Turkey.  Research to investigate health promoting compounds and activity is broad for this plant and although not yet well established, basil does show some anti-viral and anti-bacterial activity.  Perhaps most interestingly, sweet basil is traditionally used in by some communities in India as a toothbrush by folding the leaves and rubbing them against the teeth…I suppose if you ever find yourself in a pinch without a toothbrush you can pick up some basil as a substitute!

Mangoes – This fruit is the official fruit of my family.  My husband spent a few years as a child living in Kenya, and along with a long list of other things, brought his deep affection for mangoes home with him.  From a nutrition standpoint, one cup of chopped mango provides an excellent source of vitamins C, beta-carotene (vitamin A) and folate.  From a medicine perspective, the bulk of the research to date is focused on the seed.  Although typically not considered a food, fiber from the mango seed may provide benefit for weight loss.

Eggplant – A beautiful vegetable (which is actually a fruit), eggplant provides a nutritional punch with fiber, magnesium and a range of other vitamins and minerals.  In addition to the nutritional nutrition profile, eggplant contains chlorogenic acid that may help to promote healthy cholesterol levels.

Tomatoes – This post could easily have been dedicated only to tomatoes.  The body of research on lycopene, a carotenoid compound found in tomatoes with antioxidant and anti-proliferative (slows tumor growth) properties, blows all the plants from in this month out of the water.  Most famously, lycopene has been researched for its ability to slow benign prostatic hyperplasia and prostate cancer growth.  However, it is also showing promise for a long list of other conditions as well: asthma, atherosclerosis, breast cancer prevention and diabetes type II (just to name a few!).  Another interesting tip about tomatoes and lycopene, is that in contrast to most active compounds founds in plant, lycopene becomes more potent and bioavailable the more it is processed.  So, although you should absolutely bite into a fresh beautiful heirloom this month, a generous squirt of organic ketchup on your next veggie burger isn’t a bad idea either.

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I’ve decided that Mother Nature must have a serious sweet tooth.  That’s my only explanation for the ridiculous amount of sweet, luscious fruits in season in July.  If you’re a seasonal veggie lover, I’m sorry to say this month may not be for you (perhaps you can re-live the months of April, May or June).  However, if on the other hand you are a fruit-lover, well then please read on as not a single vegetable has made my list this month, just sweet, beautiful fruit!

As a naturopathic doctor, I’m always thinking about food as medicine.  Here’s my sample guide to what’s in season this month and how each fruit and berry supports the body.

Apricots – A source of vitamin C, beta-carotene and fiber, these sometimes tart little fruits are a nicely packaged dose of antioxidant protection.  To get the most health promoting bang for the buck with apricots, choose fully ripened fruit, when anti-oxidant levels are at their highest.

Figs – Perhaps you’ve been told to eat prunes for fiber?  Well, figs are another, and if I may say so, more beautiful option.  Although they can be eaten year-round in a dried form, a freshly sliced fig makes a beautiful and unique addition to any seasonal fruit or green salad.  If you’re willing to experiment, try making a tea with the leaves of the fig plant.  A study conducted on diabetic subjects found improvement in glycemic (blood sugar) levels by drinking one cup of fig leaf tea a day.

Currants – A berry that has fallen off the map in recent years, this little fruit brings a lot to your bowl of morning oatmeal or smoothie.  With a high level of protein as compared to other berries, currants also have all the vitamins and minerals you’d hope to find – vitamin C, potassium and magnesium.  And don’t forget the added bonus that comes with that beautiful dark purple color; anthocyanins.  This family of compounds provides anti-oxidant protection and has been researched for a variety of benefits from cardio-vascular support to anti-cancer protection.

Peaches – I simply cannot get enough peaches at the moment!  The look and taste of this fruit is summer personified and the fact that peaches not only contain a healthy amount of traditional antioxidants and fiber but some of the more newly discovered anti-oxidant compounds makes eating them even more rewarding.  Compounds (anthocyanins, clorogenic acids, quercetin derivatives, and catechins) found in both the skin and flesh of this fruit have a range of benefits, one of which may be to promote a healthy insulin and inflammatory response in addition to providing cardio-vascular protection.

Watermelon – If you’re heard of the health benefits of lycopene from tomatoes, then you may be interested to know that watermelon is another top source for this compound which has been researched most famously for its ability to support the treatment of Benign Prostatic Hyperplasia (BPH) and prostate cancer.  Another interesting note about watermelon is that contrary to what you might expect, the densest concentration of nutrients, including lycopene, are found at the outer edges of this fruit, next to and including the white rind.

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In the process of writing seasonal guides to food as medicine for the past few months, I’ve gained a whole new appreciation for the bounty of late spring and summer fruits and vegetables.  The colors!  The variety!  The sweet juicy fruits!  The fruits! (Fruit deserves a second call out).  I’m a bit worried that because I started this process in the spring, I’m in for a rude awakening when winter rolls around.  Starchy root vegetables seem so boring at the moment when compared to the vibrant colors I see at my farmers’ market visits these days.

With so much to choose from, this month required less in the way of searching for material and more in simply choosing which beautiful and powerful plants to highlight.   Here’s a sample of what’s in season in June and how each fruit and vegetable supports the body.

Poblano Peppers – In Central and South America, peppers, and in particular, Poblanos have been a traditional element of the diet for thousands of years.  They’ve long been recognized as a significant source of nutrients such as beta-carotene and other vitamins as well as chlorophyll.  Recent research is now investigating how these compounds may be working together to block mutations in the human body, providing an anti-cancer mechanism.

Cherries – One of the highlights from my time living in the Pacific Northwest was the arrival of Bing cherry season.  Although varieties of cherries can be found as far away as Africa, there’s something so amazing about the taste of a sweet, beautiful Bing cherry.  And cherries aren’t just about good taste and looks; research suggests they may have a surprising range of health benefits in the body.  From acting as a medicine for Benign Prostatic Hyperplasia to relieving exercise-induced muscle damage to containing a spectrum of anti-inflammatory and anti-cancer compounds, cherries bring serious medicine to your slice of cherry pie.

Blackberries – Along with traditionally recognized vitamins and antioxidants such as vitamin C and folic acid, blackberries provide anthocyanins, compounds that not only provide this berry’s beautifully rich color but additional antioxidant and astringent activity.  Compounds found in blackberries may help  tonify tissues and small vessels called capillaries, providing benefit for edematous conditions such as lower extremity swelling and varicose veins.  A 2006 study found that a compound in blackberries may also provide anti-cancer protection.

Pineapple – The next time you chop into a pineapple, consider hanging onto the white, center stem.  Bromelain, a digestive enzyme, is found in highest concentrations in this portion of the fruit and has been shown through research dating all the way back to the 1950s to be an effective treatment for inflammatory conditions such as sinusitis and various forms of arthritis.  Emerging research suggests it may be a useful aid to support treatment of pancreatic insufficiency and advanced cancer.

Kale – This leafy green is just one of six modern vegetables derived from the same wild plant, called colewort.  Collard, cabbage, Brussels sprouts, broccoli and cauliflower have also been selectively bred from colewort and it’s for this reason that these vegetables have a similar flavor profile and medicinal qualities.  Kale and its siblings contain a wide range of vitamins, minerals, fiber and most-famously sulfur-containing compounds that in addition to providing a distinct smell have a growing body of research demonstrating anti-cancer and liver-protecting activities.

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I’m just returning home after having the opportunity to attend one of the most well-known natural health conferences in the country.  The Nutrition and Health Conference is tailored to the conventional medical community and acts as a source for health professionals to hear where research is trending in the natural health and nutrition space.  With approximately 700 attendees (that’s big) this year, it’s a sign that natural health and nutrition is gaining the recognition and credibility it so rightly deserves in our health care system.  The primary organizer, Dr. Andrew Weil, is one of the most-recognized natural health leaders in our country and certainly within the conventional medical community.

I’ve attended the conference for the past few years and use the content as a way to get a sense of what natural health information is hitting the radar of the conventional medical community.  As a specialist in natural health, my visibility to research in this area tends to trend ahead of conventional health providers, so I use the conference as a way to gauge where to meet MDs and conventional RDs in the natural health spectrum for the purposes of information sharing and educating their patients and broader public.

I always walk away from medical conferences feeling like my head is overflowing with information and this conference was no exception.  Some of the information in my notes stood out as relatively simple yet profound in its ability to promote healthy behaviors or expand awareness about nutrition, health and our connection to nature and the planet.  As a result, I’ve created a “top 10” list of sorts.  Hope you find something interesting from the below as I did…

• A compound unique to olive oil, oleocanthal, has anti-inflammatory activity in the body.  Just one more reason why olive oil is a great option for cooking.  Liberal use (up to ¼ cup per serving) is correlated to improved overall health in some European communities.
• The enzyme that activates a powerful compound called allicin in garlic is heat-sensitive.  An established body of research suggests allicin may improve cardiovascular health and also demonstrates anti-inflammatory and anti-bacterial/viral activity.  To get around the heat-sensitivity issue, chop fresh garlic and let it sit away from heat for ten minutes before adding it to your stir-fry or other dish.
• Maybe you’ve heard of combining foods to create a complete vegetarian protein (e.g. beans and rice)?  Well, research now suggests that creating a complete protein at every meal isn’t necessary.  Our bodies have the ability to collect amino acids (the building blocks of protein) from foods throughout the day, so as long as you’re eating a diverse mix of plants, the body can put them together to make sure you’re getting sufficient levels of protein.
• As a society we tend to get focused on a single nutrient or quality in a food.  Keep in mind that eating a wide range of fruits and vegetables is the most important thing so don’t let yourself get paralyzed by the details.
• Numerous reasons to consider the benefits of using a high-quality probiotic as a way to influence the type and level of bacteria in the digestive tract:
  • Studies show that antibiotics not only eliminate the presence of healthy bacteria in the digestive tract in the short-term but that repeated use of antibiotics may block the ability of healthy bacteria to return to previous levels, increasing the risk for bad bacteria (e.g. clostridium difficile and others) to take hold.
  • The type of bacteria populating our digestive tracts impacts our bodies’ response to everything from vaccines, allergies and risk for autoimmune disease.
  • The development of obesity and the ability to reverse obesity also seems to be correlated to the type of bacteria populating the digestive tract.

• Bibliotherapy – A term I heard for the first time at this conference, referring to prescribing books as a treatment for patients.  I love this as it sounds like a naturopathic principle I am very passionate about; doctor as teacher.
• A book, The China Study.  I haven’t had a chance to read it yet, but had it recommended to me multiple times during the conference and was told that it will open your eyes in a whole new way to links between consumption of animal products and the presence of chronic disease.
• And finally, a statistic to share how much further we need to come before the role of food as medicine is truly acknowledged.  In 2009, the average medical student in our country received only 19 hours of nutrition education throughout their entire medical training.  Naturopathic medical students easily receive over 100 hours.

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Okay, so these superfoods aren’t really a secret, but there’s a good chance you haven’t heard about them before.  Just because they may not be getting the press that kale, quinoa and acai are getting these days, the following list of food are definitely worth a try…I mean how can you resist the appeal of an umeboshi plum?!

Before we get to the list, however, I want to define what I mean by “superfood”.  The term isn’t regulated and doesn’t have a hard and fast definition.  To me,

A superfood is any food that has a relatively greater amount of health promoting compounds compared to similar types of foods.

With that out of way, check out the following list of seven secret superfoods:

Fennel seeds – Native to the Mediterranean, these seeds have an emerging body of research demonstrating positive benefit for a range of digestive conditions.  Try chewing a small handful of dried fennel seeds after a big meal to help support digestion…they taste like mild black licorice.

Curry powder – A major component of this spice blend is a bright yellow compound called curcumin that comes from the root of the turmeric plant.  Commonly found in traditional Indian cuisine, this compound shows promise for a range of health benefits, probably due to the antioxidant and anti-inflammatory compounds it contains.

Umeboshi plums – A dried and pickled Japanese plum, this fruit is traditionally used to support liver and digestive health.  A little bit goes a long way, just a quarter of one fruit can be sliced and added to rice or even hot tea.  An added bonus of this pickled plum is that it provides the magical “fifth taste”, umami, a flavor most-commonly found in protein-rich animal foods so it can be a great ingredient addition for vegans looking to expand the flavor range of their meals.

Sea vegetables – A big category of edible plants, a common type of sea vegetable is seaweed, a type of algae that grows on or near the sea floor.  Along with other minerals, many types of seaweed contain iron and vitamin C.  Because vitamin C improves the body’s ability to absorb iron, foods that contain both help to make the iron more bio-available to the body.  In addition to vitamins and minerals, research is uncovering a range of antioxidant and anti-inflammatory compounds in sea vegetables.

Black garlic – This is the same form as plain garlic, but it’s been fermented at high temperature.  The result is a sweeter, milder tasting garlic that can be used in all the same ways as traditional garlic or simply spread on a slice of bread and eaten plain.  Garlic has a strong and established body of research for a host of health conditions, but some of the strongest research is for its cardiovascular benefits, specifically to help manage high cholesterol and blood pressure.

Hemp seeds – Although the seeds come from the same plant that produces marijuana, the effect and benefits of hemp seeds couldn’t be more disconnected from the drug.  The seeds contain a mix of amino acids, fiber, protein, vitamin E and essential fatty acids.  Due to their mild flavor, they can be added to almost anything, from a smoothie to a salad or oatmeal.

Maca powder – A plant native to South America, this root has been cultivated for more than 2000 years and is prepared in many different ways – baked, roasted, even fermented as a drink.  Known as an “adaptogen”, this plant is traditionally recognized and has a small body of modern research suggesting its benefit in supporting feelings of energy and hormonal balance.

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