THE SAFEST AND MOST POWERFUL FORM OF MEDICINE

AVOID OR EMBRACE: WHAT DEFINES HEALTHY EATING?

As customer-satisfaction surveys go, I prefer the random survey invitation from our local food co-op with its $5 reward for completion. Recently while answering the survey’s multiple-choice questions, I paused at the question on which foods I purchase for health. The answer choices included: low-fat, low-sugar, low-salt, dairy-free, and gluten-free foods. Plant-based foods, organic foods, and produce were also options, but I noticed that the foods I purchase most for health—vegetables and fruits—were not listed specifically as choices.

I was also struck by how most of the choices were about avoiding certain foods or substances that might cause ailments or illnesses rather than about embracing foods that would build energy and produce health. The survey’s answer choices demonstrated how our concepts about healthy eating often derive more from what not to eat than what to eat—a likely result of the many health warnings we’ve received over time.

Health messaging may be well-intentioned, but it may also create blind spots that prevent our understanding of the crucial role nutrient-rich foods like vegetables and fruits play in producing health—or in their absence, diminishing it.

QUALITY FOODS CREATE QUALITY CELLS

It is astounding to consider that most of the approximately 30 trillion cells that form the substance of our bodies have limited lifespans. For instance, lung cells are thought to be replaced every eight days, some bone cells every 90 days, red blood cells every 120 days, and unfortunately, fat cells every eight years. In other words, we are continuously engaged in manufacturing new cells, tissues, and other physical structures. In a year’s time, most of the cells forming our tissues, organs, muscles, and nerves will have been replaced, and we are literally a different person.

Like other manufacturing operations, source materials need to be readily available for our bodies to do this work, and in this instance they are derived from the foods we eat. Quality foods enable us to build well-formed and well-functioning cells. To paraphrase Aristotle, we become what we repeatedly eat, and skillful eating confers immense benefits. In addition, these new cells form our body’s systems, which also need quality ingredients to produce energy and function well. Like cell regeneration, our bodily systems can be enhanced by our food choices.

FOODS THAT ENHANCE BODY SYSTEMS

Researchers have been conducting large dietary studies in several countries for many years. Interestingly, a common finding across most of the studies is that of all the food groups, vegetables and fruits provided the largest concentration of nutrients (vitamins, minerals, antioxidants, fiber, etc.) and the largest contribution to good physical and mental function. While other food groups like eggs, meat, milk, beans, nuts, seeds, grains, and fats also provided important nutrients, the benefits of consuming abundant vegetables and fruits stood out.

Interesting patterns for how vegetables and fruits enhance body systems appear when they are grouped by color. For instance, green foods enhance muscles and bones as the cartoon character, Popeye—who enhanced his strength by eating spinach—taught us. Red foods enhance circulation; orange foods support the skin; and other colors enhance brain functions, microcirculation, and the immune system as the chart below shows. Using the chart as a guide, we can even boost our dietary quality by regularly eating foods from each of the color groups.

A SIMPLE STRATEGY FOSTERS LIFETIME HEALTH

Enhancing the quality of our physical tissues and systems at the cellular level by eating nutrient-rich foods may be the simplest strategy for building a lifetime of high health. A practical way to do this is to ensure that at every meal our plates include 3 colors of vegetables and fruit. Not only is it easy and fun, but also our food will look beautiful. Including reasonable amounts of quality proteins, beneficial fats, and carbohydrates offers a well-rounded dietary approach. People who take even small steps in this direction quickly notice improvements in their energy, mood, mental clarity, and resistance to illness.

Our strongest cells and tissues are the ones built with quality nutrients, and if we want high health we will need to embrace nutrient-rich foods. Like other advanced health-building practices, information and practical methods for nutrient-rich eating are hard to find, but the High Health Network makes access to them easy and affordable. If you or your company want connection, belonging, and other extraordinary health-building approaches, contact us to find out more.     

Joyce M. Young, MD, MPH
Managing Director, Advanced Wellness Systems
Lead Expert for the High Health Network

 Photo by Ivan Ella Olsson on Pexels

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” —Aristotle              

Sincerely,

Your colleagues at Advanced Wellness Systems