This post was written by Brenda O'Hara, MD, medical director, Employer Health Clinics, Parkview Employer Solutions.
What would you think if you went to see your health provider for a medical issue, particularly a chronic health problem, and instead of a pill, they “prescribed” food? The concept of “food as medicine” is based on the idea that what we eat directly influences our mental and physical well-being, preventing diseases and promoting healing. In this post, I offer some examples of how food can function as medicine.
Nutrient-rich food to support body functions
Vitamins and minerals: Nutrients like vitamins C, D and A, and minerals like magnesium, calcium and zinc support immune function, bone health and other body processes. For example, vitamin C strengthens the immune system, helping the body fend off infections.
Antioxidants: Foods rich in antioxidants (like fruits and vegetables) protect the body from oxidative stress, which can cause inflammation and lead to chronic diseases like heart disease and cancer.
Anti-inflammatory properties
Omega-3 fatty acids: Found in fatty fish (like salmon), flaxseeds and walnuts, omega-3s reduce inflammation, which is linked to conditions like heart disease, arthritis and some cancers.
Spices: Flavorful additions like turmeric and curcumin have potent anti-inflammatory effects and have been shown to help with conditions like arthritis and even reduce the risk of certain cancers.
Gut health and the microbiome
Probiotics and prebiotics: Foods like yogurt, kefir, sauerkraut and fiber-rich vegetables promote healthy gut bacteria, which are essential for digestion, immune function and even mental health.
High-fiber diets: Fiber supports digestion, reduces the risk of colon cancer and helps maintain balanced blood sugar levels, which is particularly important for managing diabetes.
Prevention and management of chronic diseases
Heart disease: A diet rich in whole grains, vegetables, fruits and healthy fats (like olive oil) can lower cholesterol levels and blood pressure, reducing the risk of heart disease.
Diabetes: Whole, unprocessed foods with a low glycemic index (like leafy greens, whole grains and lean proteins) help regulate blood sugar levels.
Cancer: Certain foods, like cruciferous vegetables (broccoli and cauliflower), have been linked to reduced cancer risks due to their phytochemicals and antioxidants.
Mental health and brain function
Healthy fats: Omega-3s from fish are essential for brain health and have been linked to reducing the risk of cognitive decline and improving symptoms of depression.
B vitamins: Whole grains, leafy greens and eggs provide B vitamins, which are crucial for brain function, mood regulation, and reducing anxiety and depression.
Healing and recovery
Protein: Essential for muscle repair and wound healing, protein-rich foods like lean meats, legumes and eggs support recovery from injury or surgery.
Collagen and vitamin C: Collagen-rich bone broths and vitamin C-rich foods (like citrus fruits) help with skin repair and wound healing.
Detoxification
Liver-supportive foods: Foods like garlic, onions and cruciferous vegetables aid liver function, helping the body detoxify harmful substances more effectively.
Weight management
Whole foods: A diet rich in whole foods (fruits, vegetables and whole grains) is nutrient-dense but lower in calories, helping with satiety and weight management, which can prevent conditions like obesity, type 2 diabetes and cardiovascular disease.
In essence, food can be medicine by providing the body with the nutrients and bioactive compounds necessary to maintain health, prevent disease and promote healing. Take these suggestions into consideration the next time you stroll the grocery aisles.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses, delivering innovative services to improve the health and well-being of employees including Workplace Wellness, Occupational Health, Employee Assistance Programs, Proactive Injury Care, Employer Clinics, Diabetes Care Direct and more. Contact [email protected] for additional information.
