FOOD as MEDICINE: How I utilize food to keep my body healthy, youthful, and energized.

 

My favorite type of salad 

The saying "you are what you eat" is true when it comes to our overall well-being. Over the years I have learned about the importance of food and nutrition and have experienced firsthand how what I eat impacts my health. I have tried most diets and eating trends. From gluten-free, to vegetarian to calorie-restricting diets, paleo, etc.

The journey has been a mix of enjoyment and frustration. I'd like to mention that I've never been able to commit to a particular diet…ever. Perhaps it's because I believe that many diets are driven by excessive marketing and passing trends. However, I've come to realize that there is no one-size-fits-all approach. Now, I follow my own personalized diet, which has only a few key guidelines. I adhere to these rules diligently because they align with what works best for me and my body.

While at times it seems impossible to fit a healthy diet into our busy schedules (particularly for New Yorkers) it isn’t really that difficult once on a regimen. Like most things, it requires a little bit of getting used to and some preparation ahead. A healthy diet isn’t complicated, it involves incorporating a variety of fruits, vegetables, healthy fats, and carbohydrates into our daily meals, and all in moderation! Vegetables are particularly important to me because beyond their vibrant colors and appealing flavors, they offer a range of vitamins, minerals, and antioxidants that have a profound impact on the body.

 

The Rainbow Plate:

We often hear the saying "eating the rainbow" I love doing that! It is satisfying not only to the palate but also to the eyes. It's a simple yet powerful concept that encourages us to eat fruits and vegetables of various colors. Each color represents a unique set of vitamins, minerals, and antioxidants that our bodies need to thrive. By diversifying my diet with colorful produce, I ensure a comprehensive intake of essential nutrients.

Let’s take for example crucifer vegetables ( kale, broccoli, cauliflower cabbage, etc.) they contain a compound called glucoraphanin that is the precursor to sulforaphane. The latter switches on a number of genes, starting with a gene called NRF2, which opens the most core and critical cellular defense mechanism that we have in our body. But let’s look at this from a color perspective:

 

Red Fruits and Vegetables:

Red-hued fruits and vegetables like tomatoes, red peppers, and watermelon are rich in lycopene—a powerful antioxidant known for its potential benefits in reducing the risk of certain types of cancer, heart disease, and age-related macular degeneration. These foods also often contain vitamin C and vitamin A, which promote healthy skin, boost the immune system, and support eye health.

 

Orange and Yellow Fruits and Vegetables:

Carrots, oranges, sweet potatoes, and mangoes are just a few examples of orange and yellow produce. These vibrant foods are packed with beta-carotene, a precursor to vitamin A that provides numerous benefits for our skin, eyes, and immune system. They are also excellent sources of vitamin C, which is essential for collagen production and aiding in wound healing.

 

Green Fruits and Vegetables:

Leafy greens, such as spinach, kale, and broccoli, are a nutritional powerhouse. Loaded with vitamins A, C, and K, as well as folate and iron, they contribute to strong bones, healthy blood, and improved cognitive function. Additionally, green vegetables are rich in antioxidants, dietary fibers, and chlorophyll, which help cleanse and detoxify our systems.

 

Blue and Purple Fruits and Vegetables:

Blueberries, grapes, blue potatoes, blue carrots, and eggplants are just a few examples of the abundant blue and purple produce available to us. These foods owe their vibrant colors to anthocyanins, which possess antioxidant properties and contribute to heart health, reduced inflammation, and improved brain function. They also contain vitamins C and K and provide dietary fiber.

 

The shape of Food

Besides color, another method to discern the beneficial properties of fruits and vegetables is by looking at their distinctive shape. In fact, many fruits and vegetables share a striking resemblance to specific organs in the human body, reinforcing the concept that they benefit the corresponding organs.

 

 

- Walnuts, with their wrinkled shell resembling a brain, are known for their high omega-3 fatty acid content, which supports brain function.

- Carrots, sliced, bear a resemblance to human eyes and contain beta-carotene, essential for eye health.

 - Celery, with its long stalks, looks like bones and, interestingly, provides vital bone-strengthening nutrients like calcium and vitamin K.

- Grapes, arranged in clusters, are reminiscent of the lungs. They contain lung-healthy compounds that may reduce the risk of lung cancer and emphysema additionally they contribute to cardiovascular health.

 

While my diet is mainly focused on eating colorful fruits and veggies, I also incorporate healthy fats and carbohydrates. Like most Italians I just can’t live without pasta or a good risotto, however, I limit those to once or twice a week. I do not shy away from butter or a good hamburger but I do make sure that the meat comes from grass-fed animals that live free. The same goes for chicken and eggs.

 

Above all, my diet is not overly restrictive, and I do indulge occasionally. I consider myself a mindful eater and I enjoy food. However, there are rules I strictly adhere to, which was challenging initially but has become second nature. The core principle is to predominantly consume whole foods and nutritious foods. I am unwavering when it comes to avoiding sugars, alcohol, and processed foods. I view these small sacrifices as insignificant compared to the numerous benefits I experience from maintaining a balanced and well-rounded diet.

Committing to a healthy diet that includes a wide array of colorful fruits, vegetables healthy fats, and carbohydrates, has had incredibly positive effects on my overall health and well-being. The vitamins, minerals, and antioxidants present in these foods support many bodily functions and I believe that they help me reduce the risk of some illnesses. Additionally, the incredible relation between the shapes of fruits and vegetables and the organs they benefit adds an extra layer of appreciation for the natural world around us. So, let's embrace the importance of eating healthy, "paint" our plates with a rainbow of produce, and reap the benefits that these foods have to offer.