Vitamin D, also known as the “sunshine vitamin” is produced in our skin in response to sunlight. It’s a fat-soluble vitamin that our bodies produce naturally when directly exposed to sunlight. Although it is possible to get vitamin D through certain foods, it’s difficult to get the recommended amount from food alone and even when considering supplements, in order to ensure adequate levels of the vitamin in our blood, the main source of vitamin D still remains the action of sunlight on our skin. 

There are several important functions that rely on vitamin D such as regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. It is also vital for normal growth and development of bones, teeth, muscles, and it improves the resistance against certain diseases.

A vitamin D deficiency can cause bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).

But it does not end all here. Look deeper and you’ll find vitamin D is quite a wildcard!

The benefits of vitamin D

There are many benefits associated with Vitamin D. These are:

• Helps fighting diseases

Vitamin D, it appears, is an often-understated wild card warrior! According to a study published in 2006 in the Journal of the American Medical Association, vitamin D may play a significant role in reducing the risk of multiple sclerosis.  A study published in the Jan. 13, 2004 issue of Neurology indicated that women who get doses of vitamin D that are typically found in daily multivitamin supplements of at least 400 IU (International Units), are 40% less likely to develop multiple sclerosis compared with those not taking over-the-counter supplements.  Furthermore, low levels of the vitamin D  is linked to an  increased risk of type 1 diabetes, muscle and bone pain, and according to a research published in 2010 in the American Journal of Clinical NutritionTrusted Source it was discovered that it might even help reducing the risks of contracting the flu.

• Lowers the risks of cancer

As more and more evidence are collected, even just by analysing the effects of vitamin D deficiency on our body, we can come to understand the link between vitamin D and it’s beneficial effects when present in adequate levels. Low levels of the vitamin D  is linked to diseases such as cancers of the breast, colon, prostate, ovaries, esophagus, and lymphatic system.  In a study published in 2003 in the Journal of the American Medical Association, of more than 3,000 veterans (ages 50 to 75) at 13 Veterans Affairs medical centres, those who consumed more than 645 IU (International Units) of vitamin D a day along with more than 4 grams per day of cereal fibre had a 40% reduction in their risk of developing precancerous colon polyps. “Activated vitamin D is one of the most potent inhibitors of cancer cell growth, it also stimulates your pancreas to make insulin. It regulates your immune system.” – Michael F. Holick, PhD, MD, Head of the Vitamin D, Skin and Bone Research Laboratory at Boston University School of Medicine.

• Reduces the risks of heart disease and high blood pressure

According to the findings published in 2008 in the  CirculationTrusted Source vitamin D is also responsible for decreasing the chance of developing heart disease. In an interesting study, overweight people who took a daily vitamin D supplement improved their heart disease risk markers. A study carried on at Boston University on people with high blood pressure who were exposed to UVA and UVB rays for three months showed that, not only their vitamin D levels increased by more than 100%, but that, more impressively, their high blood pressure normalized. One theory suggests that vitamin D reduces blood pressure by decreasing the production of a hormone called renin, which is believed to play a role in hypertension.

• Reduces depression

Yes, we are all a little chirper when the sun is out, but it’s not just because we can go out and play; there’s some interesting science behind the improved mood. In a study, the data collected showed that people with depression who received vitamin D supplements noticed an improvement in their symptoms. Interestingly, in another study of people with fibromyalgia (a long-term chronic condition of musculoskeletal pain, general fatigue and cognitive disturbance) researchers found that those who were also experiencing anxiety and depression also had a vitamin D deficiency. These breakthrough researches go to show that vitamin D might play an important role in regulating mood and aiding against depression.

• Boosts weight loss

If this wasn’t enough, it seems vitamin D can also help us regulate our weight! In a study, people who were taking a daily calcium and vitamin D supplement were able to lose more weight than the people who were given a placebo supplement. The result lead to scientist discovering that the extra calcium and vitamin D had an appetite-suppressing effect. So, consider adding vitamin D supplements to your diet if you’re trying to lose weight.

Vitamin D deficiency

Although the best way to assimilate vitamin D is by being exposed to sunlight, there’s many factors that can affect our ability to get sufficient amounts through the sun alone. For example:

• Living somewhere that have short daylight
• Being in an area with high pollution
• Living in big cities where buildings block sunlight
• Spending more time indoors (may it be due to disability, age, depression or pure laziness)
• Using sunscreen (although sunscreen is recommended to block UV rays)
• Having darker skin (the higher the levels of melanin, the less vitamin D the skin can absorb)

Vitamin D deficiency in adults can lead to various conditions, such as:

• Severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait also known as myopathic gait, which is a way of walking.
• Stress fractures, especially in your legs, pelvis, and hips
• Tiredness, aches and pains, and a general sense of not feeling well

Doctors can diagnose a vitamin D deficiency with a simple blood test. In case of a deficiency, X-rays may be taken to check the strength of the bones. The usual recommendation will then be to take daily vitamin D supplements as well as rising the vitamin D levels through sunlight and diet.

Food sources of vitamin D

Not many foods contain vitamin D naturally. However, nowadays there’s additional options thanks to fortified foods (which simply means the vitamin D has been added!). These are:

• oily fish such as salmon, sardines, herring and mackerel
• egg yolk
• red meat
• liver
• fortified foods such as some cereal, orange juice, milk and yogurts (*In the UK, cows’ milk is not generally fortified with vitamin D).

Vitamin D supplements

For some, it can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help. Vitamin D supplements are available in supermarkets as well as in pharmacies and are relatively inexpensive. The main type is called D3 and is made from animal products but you can also find the plant alternative called D2.

One thing to remember about vitamin D supplements is that, although it is not possible to overdose on the vitamin D manufactured by our skin, it is however possible to have a toxic or overdose effect from vitamin D supplements. Vitamin D is a fat-soluble vitamin, meaning it’s stored in the body. A daily intake above 2,000 IU (international Units) can lead to kidney stones or kidney damage, muscle weakness, or excessive bleeding.

Supplements have also been subject of much debate. This is because supplements are not considered drugs (which are regulated by the Food and Drug Administration) meaning they are not put through the same strict safety and effectiveness requirements that drugs have to pass. Any type of drugs that can be bought, even without a prescription, must be proven safe and effective whereas dietary supplements do not. For more interesting facts on supplements click here.

How much do you need?

There has been some controversy over the amount of vitamin D needed for healthy functioning. What is evident is that recent research indicates that you need more vitamin D than was once thought and that its benefits are far greater than previously anticipated! Normal blood serum levels range from 50 to 100mcg (micrograms per decilitre) but depending on your blood level, you may need more vitamin D.

In the U.K. the NHS (National Health Service) has reviewed its guidelines on how much vitamin D is needed and can be found here. One in five people in the UK, under normal circumstances, has a vitamin D deficiency, and it is for this very reason that, since 2016, the Government has recommended a daily supplement of 10mcg, especially over winter when there is less sunlight, to ensure healthy levels. However, evidence also shows that you can take up to 100mcg a day with no adverse effects and that it may take several weeks to build up your vitamin D levels. Public Health England advises that in spring and summer, the majority of the population gets enough vitamin D through sunlight on the skin along with a healthy, balanced diet. However, it recommends that ethnic minority groups with dark skin as well as people whose skin gets little or no exposure to the sun, such as those in care homes or those who cover their skin when outside, should consider taking a year-round supplement. In terms of exposure to the sunlight, with the due care, 10 minutes a day may be enough for people with pale skin, while 25-30 minutes may be enough for everyone else.

When exposing yourself to the sun, always make sure you follow the recommended guidelines to avoid sunburn and other more serious conditions. You can click here for more information.

The anti-inflammatory sunshine vitamin: tuberculosis and Covid-19

Studies have shown that there is a link between the deficiency of vitamin D and the activation of tuberculosis (TB). The data revealed that serum levels of vitamin D in TB patients are lower than in healthy controls and that prolonged treatment of TB also causes a decline in serum vitamin D levels.

Today, vitamin D is yet again the subject of much research, this time as a treatment options to reduce the risk of coronavirus. This comes amid growing concern over the disproportionate number of black, Asian and minority ethnic people contracting and dying from the disease. One observation on people with darker skin is that, the higher the levels of melanin, the less vitamin D the skin can absorb and create. Vitamin D helps the body to handle viral respiratory infections by boosting the ability of cells to resist and even kill viruses as well as reducing harmful inflammation, which is one of the big problems with coronavirus. The belief is that it can cause the immune system to be weaker, but as of today there is not enough evidence to support that Vitamin D can prevent or help against coronavirus.

Conclusion

Our main source of vitamin D is from the action of sunlight on our skin, so it could be argued that the best way to get your vitamin D is to get some fresh air and get out there! As an added benefit if you pair that with some form of physical activity, which is hugelybeneficial to your body as well as your mental health, you’ll unlock a more rounded wellness. it’s a win-win!

What we know from the huge amount of data around nutrients, vitamins and, more in general about well-being, is that nothing should be considered in isolation. Food, for example, should be always considered in its complexity as the various nutrients in foods interact with each other and they behave very differently when isolated. Similarly, we should not look at vitamin C, or Vitamin A or…Vitamin D as the next best magical thing. None alone are enough for our well-being. All are needed to work together within our body in order to bring benefits.

Could vitamin D become the next warlord against diseases and even against coronavirus? Even if vitamin D was to turn out to be a valuable element in the fight against Coronavirus, it is likely many other factors would come into play too.

Think this: research from the University of Birmingham has shown that having a vitamin D deficiency increases the length of time patients stay in hospital. Does this mean that is we sunbathe all day long we shall recover faster? Not really. It is likely that people who have higher levels of vitamin D are also people who spend more time out because more active or sociable. This would mean they are likely to be fitter, they may be more aware of their nutritional intake, and also in a more positive mindset. On the opposite spectrum, it is possible that people who have vitamin D deficiency spend more time indoors because of a disability or mental state or because of age. It may also be that, due to lack of exercise they are also overweight and perhaps a bit depressed too. Their bodies may not be as healthy in fighting a condition and this may be why they spend more time recovering in a hospital.

One thing is sure: vitamin D has many benefits to speak of and if you pair it with getting some fresh air and doing some exercise and, even better, if you do so in good company, it appears you’ll have more benefits that you can shake a stick at.

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Eating fewer animal products has also a huge impact on the environment. 18% of greenhouse gas emissions are caused by the meat and dairy industry, hence, just by switching to a vegetarian diet would help cutting on emission and helping the environment. Even by moving away from beef and lamb in favour of chicken and pork could reduce your CO2 emission by 560 kg a year! Eating less meat also reduces water use by up to 1/3. Did you know a beef burger uses 4300 litres of water which is equal to two-month worth of showers? But it does not stop here! 25% of money spent on food in the UK is used to buy meat and fish, which is more expensive than buying fruits and vegetables, meaning that going on a plant-based diet would have an impact on your wallet too!

A CASE STUDY: NZ’S NEW SCHOOL CURRICULUM

A recent study from the University of Otago, New Zealand, revealed that a population-wide shift to a plant-based diet could reduce New Zealand’s greenhouse gas emissions by as much as a staggering 42%!

Lead researcher and Otago medical student, Jono Drew, also explained that the global food system is having an impact not only on the climate crisis but also on the growing burden of common chronic diseases like cardiovascular disease, diabetes, and cancer and that such dietary change would greatly improve population health and save the healthcare system billions of dollars in the coming decades.

So, you know what they say…start them young!

In January 2020, New Zealand launched a new curriculum for secondary school students aimed at raising awareness on how consuming meat and dairy products can increase global temperatures contributing to the causes of climate change.

New Zealand’s students are encouraged to have meatless days in favour of more plant-based foods and even taught simple, practical and delicious ways to replace dairy and meat. But the new curricular activity does not stop here! It also aims to raise awareness around recycling, driving less, and buying second-hand in order to reduce the country’s greenhouse gas emissions and combat climate change.

This is an astonishing breakthrough in education as it acknowledges and highlights the need for changes. Such revolutionary implementation was possible thanks to New Zealand’s Prime Minister Jacinda Ardern who, understating the gravity and the threat that climate change poses on our planet, is tackling emission targets for the agriculture sector by launching new reforms as well as actively working towards making the country carbon neutral by 2050.

Pushed by the recent findings, some politicians welcomed the new educational resources supporting the importance for children to learn how climate change will impact them in their adult life. However, in a country where agricultural commodities account for 60% of the national exports, pointing to intensive agriculture as one cause of greenhouse gases, lead to the curriculum being heavily criticised by the Kiwi farmers who felt unfairly targeted. This does not mean the curriculum is not good. It only shows the conflicting, and far too often, influential political and economic interests.

THE TRUTH ON DAIRY

The impact on us and the environment

Dairy products are rich in calcium and have been often praised for improving good strong bone health. Who’s the big pushed behind this? A team of qualified scientists with tons of evidence? Nope. A big pusher behind the intake of milk has been the milk industry that for decades promoted milk as the answer to strong bones. Observational studies, though, tell a different story. Increased calcium intake may actually be associated with heart disease and there’s plenty evidence that dairy foods, which have high saturated fat content, are high contributors to cholesterol and they have been linked to possible increase of ovarian and prostate cancer.

Also, let’s not diverge from the calcium topic: milk is not the only source of calcium! Examples of calcium rich foods are whole wheat products, vegetables from the brassica family, vegetables with dark green leaves, beans and legumes, nuts and seeds, as well as Okra, herbal teas like nettle and red clover, and even mineral water.

There are also other factors to consider when talking about milk. One rather big issue is the use of antibiotics to keep the cattle alive in often precarious farm condition causing a surge in antibiotic-resistant bacteria.

Studies have also shown that, from an evolutionary point of view, consuming dairy does not make sense as human beings are the only animals that consume dairy after weaning. Furthermore, from other species!

Finally, there is also the very important unethical point of view to face, which sees the farming industry having to continually fertilize cows to produce milk and having to kill their offspring. Yep…they kill them!

Last, but not least, cow farming is also a major contributor to water and air pollution as well as deforestation which all lead to climate change.

Plant-based milk alternatives

When talking about milk, it’s therefore worth considering switching to a common plant-based milk as a healthier, more adequate, ethical and sustainable choice over cow, goat, sheep and buffalo milk. What’s more, there’s plenty choices out there such as:

• Soy Milk
• Almond Milk
• Coconut Milk
• Oat Milk
• Rice Milk
• Cashew Milk
• Hemp milk
• Pea milk
• Peanut milk
• Macadamia Milk

Dairy-free alternatives

Even when talking about other dairy products, we are spoilt for lactose-free choices! If you think lactose-free products taste like cardboard, think again! Here’s just some of the many mouth-watering options available out there:

• Daiya Mozzarella Style Shreds (Vegan)
• Follow Your Heart Vegan Gourmet Cheddar
• Teese Cheddar Vegan Cheese
• Tofutti Better Than Cream Cheese (Vegan)
• Follow Your Heart Shredded Parmesan Alternative (Vegan)
• Treeline Treenut Cheeses
• Homemade Dairy-Free Queso Cheese Dip (Vegan)
• Mozzarisella
• Violife
• VegAmigo Pizza Melty
• Bute Island Foods Sheese
• Vegusto
• Nutcrafter
• Vbites Cheezly
• Green Vie
• …and…one of my favourite, if you live in the UK, is Tesco’s “Free From” plant based cheddar with ‘Coconut Oil Alternative To Jalapeno & Chilli’. Just yummy!

Click here to read more on dairy products exposed and milk alternatives.

THE TRUTH ON MEAT

The impact on the environment

In 2007 “The New York Times” reported that Gidon Eshel, a researcher at Bard College in the U.S., found vegetarian diets use approximately a ton and a half less carbon dioxide per year than typical meat diets. Meats and meat products, as well as the methods used to process them, create more pollution and require more resources than the production methods for plant-based products. So, going meat free or minimizing your intake of meat products, can be an environmentally conscious decision as well as economical and health-conscious choice.

Let’s start by looking at some of the environmental facts!  

• Grazing and land use: intensive livestock production requires large quantities of harvested feed. More than 80% of the corn we grow and more than 95% of the oats are fed to livestock. The world’s cattle alone consume a quantity of food equal to the caloric needs of 8.7 billion people which more than the entire human population on Earth! Free-range animal production also requires land for grazing, which in some places has led to land use change. According to The Food and Agriculture Organization (FAO), an agency of the United Nations (UN), “Ranching-induced deforestation is one of the main causes of loss of some unique plant and animal species in the tropical rainforests of Central and South America as well as carbon release in the atmosphere.” The meat industry is also directly responsible for 85% of all soil erosion in the U.S. Land quality decline is also associated with overgrazing, as these animals are removing much needed nutrients from the soil without the land having time to recover. The livestock sector is also the primary driver of deforestation in the Amazon, with around 80% of all converted land being used to rear cattle. A shocking 91% of land deforested since 1970 has been converted to cattle ranching. 87% of all agricultural land just in the U.S. is used to raise animals for food and sadly, approximately 260 million acres of U.S. forest have been cleared to create cropland to produce feed for animals raised (ironically) for food.
• Water use: According to the Environmental Protection Agency, raising animals for food is the number-one source of water pollution.It takes 11365 litres of water to produce a pound of meat vs only 114 litres to produce a pound of wheat. Almost one-third of the water used in the western U.S. goes to crops that feed cattle!
• Effects on aquatic ecosystems: In  the Western United States, many stream and riparian habitats have been negatively affected by livestock grazing. This has resulted in increased phosphates, nitrates, decreased dissolved oxygen, increased temperature, turbidity, and eutrophication events, and reduced species diversity.
• Greenhouse gas emissions: At a global scale, The Food and Agriculture Organization (FAO) has estimated that livestock accounts for about 18% of anthropogenic greenhouse gas emissions estimated as 100-year CO2 equivalents.
• Effect of air pollution on human respiratory health: Meat production is one of the leading causes of greenhouse gas emissions and other particulate matter pollution in the atmosphere which have been associated with respiratory diseases like asthma, bronchitis, and chronic obstructive pulmonary disease (COPD), as well as increased chances of acquiring pneumonia from bacterial infections.
• Energy consumption: Producing just one hamburger uses enough fossil fuel to drive a small car 20 miles. A typical pig factory generates the same amount of raw waste as a city of 12,000 people.
• Animal waste: simply put…how to get rid of all that waste?
• Effects on wildlife: The growing demand for meat is contributing to significant biodiversity loss as it is a significant driver of deforestation and habitat destruction.

You can check out the full stats here.

The impact on our health

Experts say that by 2050 the developed world will need to reduce their meat consumption by 50%. It might surprise you how much of an impact going meat-free can have on our planet … but also on your health and if you dig deeper, you’ll quickly see how many, from celebrities to athletes to entire companies, are supporting the movement to eat more plant-based foods. Why? Because they have a solid point!

Eating less meat has been linked to better health. Mind you, you don’t have to give up meat completely to get many of the benefits. One of the most effective ways to look at it is to start in small steps. Could you do Mondays-free-meat? And if that’s not a problem, how about Monday to Tuesday or Wednesday meat-free? Easy? Perhaps, then, you could consider weekdays-meat free! But again, even just a day or a couple of days meat-free a week could bring you benefits. Of course, it isn’t enough just to minimize meat consumption; you have to replace it with healthy foods choices. Going meat free to find yourself eating chips and pizza or deep-fried vegetables is not going to help!

Meat is a source of protein, iron, zinc, magnesium, and B vitamins, but it’s not the only source! If you decide to limit or avoid meat, it’s important to compensate these nutritional gaps with other foods. For example:

• Protein: vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.
• Iron: fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries
• Zinc: vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.
• Magnesium: vegetables that are magnesium riche include green leafy vegetables (e.g. spinach and kale), fruit (figs, avocado, banana and raspberries), nuts and seeds, legumes (black beans, chickpeas and kidney beans) and many vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
• Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. It is naturally found in animal products, such as fish, meat, poultry, eggs, milk, and milk products, but it is generally not present in plant foods. However, you can easily find Vitamin B12 fortified breakfast cereals and non-dairy milk. You can also find Vitamin B12 in the famously “love it or hate it” vegetarian spread Marmite. You can spread it on bread or add it to broths and sauces.

*** Please note, if you are planning on going meat-free and are unable to meet dietary recommendations through diet alone, you should consider talking to a dietician or healthcare provider before beginning a new supplement regime.

So, which are the benefits of going meat-free? Wait no more, as here they are!

• Disease prevention. Studies have shown that a diet high in red meat consumptionincrease these risks of Type 2 diabetes and coronary heart disease whereas a vegetarian diet decreases it. Giving up meat can reduce the risks of cancer, heart disease, high blood pressure, diabetes, kidney stones, gallstones and osteoporosis. The drop in such risk factors is partly due to lower cholesterol intake, since plant-based food items are cholesterol-free and dairy products tend to be lower in cholesterol than meat.
• Lower risks of cancer. In 2002, researchers at Loma Linda University, in the U.S., began a 10-year study of nearly 70,000 Seventh Day Adventists, whose religious doctrine advises them against eating meat. The data showed an association between a vegan diet and a decreased risk for all cancer types. Interestingly, the date also showed that that vegetarians experienced less gastrointestinal cancer, such as colorectal cancer, and that vegan women experienced fewer female-specific cancers, such as breast cancer.
• Lower blood pressure. According to findings published in the journal Public Health Nutrition, vegetarians and vegans have less hypertension than meat-eaters, Why? There’s a suggestion that this is due to the lower average weight and higher intakes of fruits and vegetables. Leafy green vegetables are rich in nitrates, which are known help to manage blood pressure. Some research suggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.
• It’s good for your gut! One study published in the journal Frontiers in Nutrition found that sticking to a vegan or vegetarian diet could help boost the good bacteria in the gut; participants who didn’t eat meat had higher levels of certain good bacteria than participants who did eat meat. And do you know what else? Many mental states like depression, dementia & Alzheimer are linked to immune system and inflammation which are regulated by the gut. Click here to read about the link between mental health and nutrition.
• Healthy weight management. Of course, you could be a vegetarian an still fry the hell out of every single piece of vegetable making it rather unhealthy, however,  studies have shown that a plant-based diet right in fresh fruits and vegetables is linked to better cardiovascular health which is also linked to maintaining a healthy weight. A five-year study published in the Journal of the Academy of Nutrition and Dietetics in 2013 revealed that people who don’t eat meat have a lower average BMI than meat-eaters, and that vegans have a significantly lower obesity rate than omnivores. Plus, a new study presented at The Obesity Society’s 2013 meeting found that overweight/obese people following a vegan or vegetarian diet lost more weight than those who consumed meat, even though both groups took in the same number of calories.
• Better skin! Eating more fresh fruits, vegetables, and whole grains kits you up with antioxidants, which neutralize the free radicals that can give you wrinkles, brown spots, and other signs of aging. Out are the expensive creams!
• Improving your mood. Adding more fruits and veggies to your diet is a natural mood-booster. Economists and public health researchers from the University of Warwick (in the U.K.) and Dartmouth College (in the U.S.) studied the eating habits of 80,000 people in Great Britain and found that mental well-being appeared to increase with the number of daily portions of fruit and vegetables.
• You’ll feel energized! This is not Start Trek, however did you know that eating more spinach, kale, beans, and other foods high in dietary nitrates may help you feel more energized over time? Why? Because dietary nitrates have vascular benefits and reduce blood pressure meaning they open up blood vessels allowing more oxygen in making us feel more…well…energized!

Meat-free alternatives

With so many reasons to go meat-free is no wonder the meat alternatives markets are expanding. And if you still fancy the feel a meat-like byte, you can try many meat-free vegetarian options out there, from “Quorn” sausages and burgers, to many of the “Impossible Foods”, “Beyond Meat”, “Linda McCartney’s” or Lidl’s “My Best Veggies” range.

And if you need some inspiration for recipes, you can start here.

FANCY WATCHING A DOCUMENTARY ON THIS TOPIC?

If you have a chance, I recommend watching “The Game Changers” and “Food Choices” for which trailers can be found here:

The Game Changers (currently available on Netflix) is a 2018 documentary film that looks at the benefits of plant-based eating by covering multiple success stories of athletes and touching on other supporting arguments that extend to non-athletes. The film is well documented and provides a lot of references to scientific studies. The documentary follows former UFC fighter James Wilks who, following a debilitating injury, researches nutrition and travels the world to discuss his findings with elite athletes who have made the switch to plant-based diets with successful and off the charts results. Athletes interviewed in the film include Arnold Schwarzenegger, Dotsie Bausch and Patrik Baboumian.

Food Choices (2016) is a fascinating documentary that follows filmmaker Michal Siewierski as he looks at many misconceptions about food and diet. Well researched and packed with interviews with world-renowned experts, including Dr. T Colin Campbell, Dr. Richard Oppenlander, Rich Roll, Joe Cross, Dr. John McDougall, Capitan Paul Watson, Dr. Toni Bark, Dr. Pam Popper, Dr. Michael Greger, Gloria Athanis and several others, it explores the impact that food and dietary choices have on people’s health as well as the impact that this has on our planet and it’s animal species.

JOIN THE MOVEMENT

The benefits are huge not just for the environment and it’s fauna but also for our health and our wallet.

So, why not give it a try? You don’t need to cut meat completely out, just cut down! Start with a day a week, and tag along #meatfreemondays (don’t forget to tag us!)

A small (but hugely beneficial) change for you…can also be a big (and much needed) change for the world!

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Research also tells us that there is a strong link between mental and physical health. People who suffer from heart disease, diabetes or obesity, are more at risk of developing depression as they condition brings limitations and discomfort in their lives. Likewise, people who suffer from depression or other conditions such as schizophrenia or bipolar disorder, may end up spending more time indoors and being inactive, hence becoming more at risk of developing physical diseases, such as cardiovascular disease, heart disease, diabetes and obesity.

But there’s more, recent studies have revealed that what we eat has also a direct influence on our mental health. Research shows that mental disorders are not exclusively limited to the brain. The immune system and gut microbiota, for example, can affect the health of our brain and our overall well-being proving that the connection between what we eat and our mental health is rather strong.

From the data we have today it’s quite apparent that the quality of our diet is linked to our risk for depression and dementia and this starts early on. What our mothers ate when pregnant, what we as children ate in the first few year of life and later on in life, can greatly influence our mental health and emotional regulation.

Studies found that the relation between the risk of depression and how depressed teenagers can become is linked to their diets, independently of things like family conflict and socio-economic status. In fact, just half of all mental disorders start before the age of 14, so this is why it’s very important we implement healthy food choices not just for ourselves but also for our children.

Of course, there are many other factors that contribute to mental disorders such as genetics, early life trauma, life stress, poverty and disadvantage. However, these are perhaps the ones that are more difficult to control and alter, whereas we can control our diet as well as how much exercise we do.

Defining mental health and mental disorders

First of all, to make sure we are all on the same page, let’s define mental health.

According to the World Health Organization (WHO), mental health is “a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”

Ok, so what is a classified as a mental disorder?

The World Health Organization (WHO) define mental disorders as “comprising a broad range of problems, with different symptoms. However, they are generally characterized by some combination of abnormal thoughts, emotions, behaviour and relationships with others. Examples are schizophrenia, depression, intellectual disabilities and disorders due to drug abuse. Most of these disorders can be successfully treated.”

It is estimated that we all experience some form of mental illness at some point in life. The intensity of it can vary hugely, from a short period of stress to persistent forms of depression and anxiety. Some less acute forms of mental illness can sometimes be overcome with self-help but other forms require adequate attention and support. Sadly, often what prevents many from getting the right help is the stigma that is associated with mental illness.

“The greatest enemy of knowledge is not ignorance, it is the illusion of knowledge”

Stephen Hawking

To demystify and help remove this stigma, I think it’s important to take a closer look to truly understand how rather common mental illness can be. Perhaps the most common mental health and brain disorder is depression. According to the World Health Organization (WHO), depression affects approximately 300 million people worldwide and is currently one of the leading causes of disability. Recurring symptoms include low mood, mood swings, loss of interest, irritability, feeling tired, changes in appetite and sleep and bodily complaints or fatigue without defined physical problems.

But there are many other brain disorders which include anxiety, substance-related or addictive disorders, bipolar affective disorder, schizophrenia, other psychoses, and neurodevelopmental and neurodegenerative disorders, such as autism and dementia.

There are many causes that can lead to mental illness and here are some of them:

• Genetic factors: the complexity of genetics is huge and it is still been studied today.
• Psychological factors: our personal resilience, self-esteem, optimism and self-confidence can act as moderators of mental states and this means they can help decrease the risk of developing mental illness and support trauma-related recovery.
• Environmental factors: these include factors such as parental mental health but it can also include exposure to neurotoxic substances such as mercury, lead or pesticides as well as drugs and alcohol abuse which are known to be detrimental to the human brain.
• Social factors: status, economic situation, education and access to care and support can hugely affect mental health. This means that areas of social disadvantage with low levels of education and unemployment, poverty and hostile household are the ones most at risk.

There is a lot of evidence showing that lifestyle factors have an impact in the development and progression of many negative states on the mental health. These factors include: alcohol and substance use, poor sleep, physical activity and… diet!

Although mental disorders are of a very complex nature, in this article we will concentrate on the how mental health can be improved though the quality of our diet.

How the quality of our diet influences our mental health

Evidence shows that many mental and brain states are linked to immune system and inflammation.

The gut regulates the immune system via a bi-directional communication between gut and brain. Most of the signals go to the brain but about 10% go to the gut. For example, when we are stressed, stress affects out gut and as the gut is under stress it affects our mental health.

Our immune system is also designed to get into action when there’s an injury or infection in order to fight and repair the body. However, modern Western-style diets (which are high in processed meats and foods with added sugar, salt and fat) have a pro-inflammatory impact on the body. They create inflammation which is essentially a low-grade chronic activation of the immune system. What happens then? Studies have shown that the molecules that are released are consistently linked to an increased risk for many diseases including cardiovascular disease, diabetes, cancers, common mental disorders, dementia and Alzheimer’s disease.

But when we look into it deeper, it gets even more interconnected. The microorganisms living in the gut are collectively known as the gut microbiota. In recent years, the gut microbiota has been considered as an important biological key in impacting human health and disease. Then there’s the gut microbiome which includes all of the microorganisms in the gut microbiota and their genetic make-up. The latest research links the gut microbiome to metabolism, immune functions and autoimmune diseases, as well as…hear hear… mental and brain health. Some studies have been able to show that, in Alzheimer’s disease, the gut microbiota is different. And the same factors that impact the gut microbiome impact someone’s risk of developing a neurodegenerative disease such as Alzheimer’s disease. From the data available we can see that the gut microbiota composition is affected by age, health state or medication use and that it is linked to different mental states, such as stress, depression, anxiety, and serious mental disorders, such as schizophrenia and bipolar disorder. We also know that the microbiota is dictated not only by what we eat but also by things like exercise, sleeping patterns, smoking and hygiene practices. Once again, this should be a viewed as a reminder of the importance of eating healthily alongside doing regular exercise.

Perhaps even more fascinatingly, 10/15 years ago, neuroscientists found that diet has a very direct effect on hippocampal volume and in its functionality. And what is the hippocampus responsible for? It’s a region of the brain that is associated primarily with memory and key to learning. In other words, the plasticity of the hippocampus and our ability to retain memory and continue to learn is also affected by the quality of our diet.

Interestingly, the Mediterranean and Nordic diets, which are high in plant-based food and fish, are consistently associated with a decrease in pro-inflammatory response which, in turns, suggest they may decrease the risks of mental illness and support cognitive functions. Also, diets that are high in fibre from whole grains, vegetables, fruit, legumes, seeds and nuts have also been shown to support immune functioning. The other common components of the Mediterranean diet are use of olive oil, moderate consumption of dairy, low consumption of red and processed meat and increased consumption of fish. What’s interesting about this is that many of these components are thoughts to prevent or improve inflammation and improve depressive symptoms.

Eating behaviours

In 2017, the Global Burden of Disease (GBD) carried out a truly insightful project and published a paper that analysed 15 selected dietary risk factors in adults aged 25 years or older across 195 countries from 1990 to 2017. The massive amount of data collected showed that, world-wide, we don’t consume enough whole grain, fruit, vegetables, legumes, nuts and seeds. It also found that we overconsume processed meat, sugar-sweetened beverages, and sodium (salt). How is this relevant? Well, rather shockingly, the study showed that in 2017 alone there have been 11 million diet-related deaths. The two main leading causes? High consumption of sodium, which caused 3 million deaths, low intake of whole grains which caused 3 million deaths, and low intake of fruit, which caused 2 million deaths.

You can see why, in a world where poor diet and poor mental health are the leading causes of mortality and diseases worldwide, there is growing interest around this subject.

So, what influences what we eat or don’t eat? Eating behaviours are not just driven by huger (I is hungry = I shall devour whatever I can find) and biological needs which are dependent on how active we are, but by a variety of many other reasons. These can be personal beliefs, knowledge and education but also dictated by social views such as culture, ethnicity and religion. But they can also be environmental, such as seasonal availability and finally economic, so dependent on cost and personal income.

One thing is clear though: in the western world, where food is not scarce nor does it need to be hunted but rather readily available, our eating attitudes are a complex combination of many of the reasons above listed and often move in periodical trend and mood waves.

Micro, Macro, Diets…pffffff…. Choose a whole diet!

Food is comprised of macro and micro nutrients. The reason I am often so dismissive about explaining in depth the difference between macro and micro nutrients and which vitamin is present in which food is because we should not think of isolated nutrients at all! Food should instead always be considered in its complexity because the various nutrients in foods interact with each other and they behave very differently when isolated. Focusing on a whole-diet approach and a whole-diet quality is a far better way to look at nutrition!

Diets are another big marketing nonsense! Every year there’s a new trend around food regimes, from the Atkins to the Paleo diet, from the lemon detox to the cabbage soup and the baby food diet just to mention a few. Poor information is simply damaging our health!

Fad diets promise dramatic weight loss (sometimes even skin tone improvements), but they are also often unrealistic and unsustainable as they are aimed at short-term pros vs long-term cons and based on very limited or no scientific evidence at all which can be potentially dangerous for some. A famous example is the Cigarette Diet, which advertised tobacco smoking to manage weight in the 1920s. If you think this is silly, don’t think for even an instant that today is a different story: you only need to look at the cabbage soup diet! Many highly restrictive diets that involve exclusion of food groups are often lacking evidence on long-term health impact and cannot be recommended as safe and sustainable.

The solution to a healthy and nutritional diet is simple: eat a varied diet rich in fresh fruits and vegetables. This is why the “whole diet” approach is highly recommended with no more focusing on a single nutrient.

Yes, okay…some nutrients have been known to be particularly good in aiding specific conditions or needs, for example, omega-3 fatty acid or folate, have been known to have an impact on mood. But, it’s important to understand that nutrients need to interact with other nutrients to be fully absorbed and become beneficial to our body and this is why nutrients that are isolated, for example when they are taken as pills or added fortified foods, sometimes can be poorly absorbed by our body. Not only this but, specific nutrients can even be harmful when consumed in excess.

Want a simple straight forward tip about food?

• Eat plenty plant-based foods such as vegetables, fruit, wholegrains, nuts and seeds.
• Moderate/limit/avoid intake of proteins such as meat, seafood and dairy as well as, and especially, highly processed foods.

Dietary Guidelines

The first publication of the Dietary Guidelines for Americans was released in 1980. This did not go unnoticed by the rest of the world and as the various Departments of Health around the globe, some clever people, noticed the alarming food habits, they too slowly started to publish their dietary guidelines. The United Kingdom, for example, published its first set of dietary guidelines in 1994, and they have been regularly updated since then.

Food-based dietary guidelines are country-specific guidelines that take into account socio and environmental aspects and are intended as helpful evidence-based recommendations on foods to promote overall health and prevent chronic diseases. What they all resonate is the recommendation to consume a wide variety of unprocessed fruit, vegetables, legumes, nuts and whole grains while limiting sugar, fat and salt consumption. No miracle nutrient!

The World Health Organization (WHO) also outlines universal dietary recommendations that are based on fundamental principles of a healthy diet for adults. Want to hear it again? Consume a large variety of unprocessed fruit, vegetables, legumes, nuts and whole grains while limiting sugar, fat and salt consumption. And again, no miracle nutrient!

Reports indicate that following dietary guidelines and recommendations is associated with better physical and mental health across different countries and cultures. Examples are a decrease of Alzheimer’s in Korean elderly and a decrease of depressive symptoms and the weight status in Australians.

Nutrition Science

A personalised nutritional plan by a nutrition and dietetic professional is possibly the best way the get the most out of nutrition. This is because dietary recommendations tailored to the individual can take into account specific health needs but also preferences and socio-economic environment. Generally speaking, we can safely stick to dietary guidelines and eat plenty fresh fruits and vegetables, but when it comes to particular conditions there is definitely plenty benefits from getting the help of a professional.

Evidence also shows that dietary interventions developed and implemented by dietetic professionals do bring improvements in mental health.

Here’s a big word: Nutraceuticals

Nutraceutical is another term for functional food. A nutraceutical product is essentially a food or fortified food product with functional capacity to prevent or treat disorders. Examples of nutraceuticals are natural foods, including antioxidants, dietary supplements, fortified cereal and dairy products, minerals and herbals to give some examples.

Current research shows that some nutraceutical and dietary supplements could help manage mental health. These nutraceuticals include:

• Omega-3 fatty acids (found in foods such as fatty fish and other seafood, nuts and seeds, oils and animal foods).
• S-adenosylmethionin (SAMe), a chemical compound that is naturally occurring in the body.
• Vitamin D.
• St. John’s wort (a flowering plant used for a treatment of a mild depression. This is useful in mild depression but cannot be taken with other anti-depressant medications or some supplements due to interactions.)

Now, the thing to remember about nutraceuticals is that they are not tested and regulated to the same level as pharmaceutical drugs. Got that? Not regulated and this is also why, although nutraceuticals may provide a beneficial addition in the treatment of some mental health disorders, they should not be viewed as substitutes in place of a good quality diet.

The SMILES trial

The SMILES (Supporting the Modification of Lifestyle in Lowered Emotional States) trial was the first study in the world to demonstrate that making dietary changes can be effective in improving mental health in individuals with depression. To make sure participants at the time of recruitment fit the “clinically diagnosed depressed profile”, they were selected according to the Diagnostic and Statistical Manual of Mental Disorders. All participants were classified as having moderate to severe major depressive disorder and poor dietary intake.

The study commenced in 2012 and recruitment was completed in 2015.

67 participants were chosen for the trial and randomly allocated into two different groups:

• Dietary support group These 33 participants received personalised dietary recommendations based on the modified Mediterranean diet – the ModiMedDiet – during regular consultations with a trained dietitian.
• Social support group These 34 participants received social support that included regular meetings with trained personnel to discuss topics of interest, such as sport or music as well as playing games together.

After 12 weeks of intervention, the dietary support group showed significant improvements in mental health compared to the social support group with a 32% rate of participants achieving full remission, meaning they were no longer considered depressed!

The main focus of this trial was purely on mental health and what the study showed was that higher intakes of fruit, vegetables, whole grains and fish along with a lower intake of highly processed and sugary foods were consistently associated with better mental health.

ModiMedDiet: the modified Mediterranean diet

The SMILES trial used the ModiMed diet, based on the traditional Mediterranean diet.

The traditional Mediterranean diet is one of the most researched dietary styles. This is because it consistently demonstrates numerous health benefits including an association with a reduced risk of inflammation and depression.

What’s I personally find very interesting is that the ModiMedDiet, essentially a modified Mediterranean diet, is focused on aiding a positive change and improving diet quality by including an abundance of accessible, appealing and nutritious recommendations and meal ideas. In other words: easy, delicious and in abundance. The dietary recommendations also included several tips to help decision making around food such as:

1. Select fruits, vegetables and nuts as a snack. Include 30g (1.5 tablespoons) of unsalted nuts daily.
2. Include vegetables with every meal. Eat leafy greens and tomatoes every day.
3. Reserve sweets for special occasions only.
4. Choose water as the best drink.

ModiMedDiet also suggested meal ideas using simple food combinations from three main food groups. For example: eggs (protein) on wholegrain toast (cereal and starchy vegetables) with capsicum, spinach and mushrooms (vegetables).

The idea behind the ModiMedDiet model is to promote healthy relationship with food, with a focus on the inclusion of a wide variety of nutritious, easy and tasty meals and snacks that would improve diet quality and facilitate long-term behaviour change. It did not have weight-change focus and participants were expected to eat according to their appetite.

The cost of a healthy diet

It’s a common misconception that healthy diets are more expensive. This perceived high cost is one of the most common barriers to healthy eating.

Interestingly, a detailed cost analysis of 20 participants before and after the SMILES trial, showed that the healthy diet actually cost less than the low-quality diet.

There are several factors in its favour. Firstly, meat is more expensive than vegetables and ready meals are more expensive than buying raw ingredients. Less meat and ready meals = cheaper shopping bill. Favouring fresh fruits and vegetables encourages preparing meals at home, which are also cheaper than eating out or ordering takeaways.

However, to fully succeed, motivation and a willingness to change behaviours needs to be fully welcomed and embraced in order to maintain it in the long term. One more fascinating fact that seems to be a real winner when looking at changing our eating habits, is that maintain a positive mindset is key.

Think positive!

“When people are in a positive frame of mind are more likely to collaborate & problem-solve (instead of fight & resist).“

Chris Voss – ‘Never split the difference‘

Our thoughts influence the way we experience life and this is why optimism and positive-thinking are key factors to successful outcome when it comes to dietary changes. A positive mindset gives us the ability to adjust, focus, solve problems, and contributing to better mental health and physical well-being. Interestingly, previous research has shown that, when talking about long-term dietary habits, pessimism decreases an individual’s potential for improving.

“The hardest part about change is not making the same choices you made the day before.“

Dr. Joe Dispenza

When making changes, it’s important to have realistic expectations to avoid setting ourselves up for failure. Especially when talking about changing habits, it can be extremely challenging as familiar habits are difficult to get rid of. This is particularly hard for people who suffer from depression, stress or anxiety. In these cases, an empathetic and supportive environment is very important.

Changing eating habits requires creating dietary strategies, setting goals based on individual needs and abilities, and exercising a continuous willingness to carry on. It may also help to seek social support and interaction which can help reducing and managing stress and negativity.  

Top tips around food

To ensure long-term sustainable changes it’s paramount to implement simple, achievable changes. Here’s some tips:

• Forget about macro, micro, diets, what vitamin is in what vegetable etc. Just set yourself to eat plenty fresh fruit and vegetables.
• Limit the intake of meat, dairy and processed foods.
• Snack can be real monkeyshines!!! Make sure you have healthy snacks that require minimal preparation and cooking. For example, bite size celery and carrots, pre-cut and pre-washed salad and delicious mini tortillas to wrap vegetables with.
• Ensure you always have some extra non-perishable items, such as caned or dried beans and legumes or small bag of rice. They can be real lifesavers.
• Favour home cooking over eating out. Google recipes and have fun with your ingredients. I am not a fan of following recipes but I often google images of two to three of the ingredients I have available in the house. You’ll be amazed how much inspiration you can get just by looking at some pictures!
• Do not shop when you are hungry and stick to the shopping list you made. Avoid temptation islands/shelves and buy what’s in season to keep the cost down and your palate amused.
• When eating out or ordering takeaways, favour healthier options. For example, consider sushi or falafels and salad wraps over a mixed meat kebab.
• Do treat yourself sometimes. Perhaps a Friday or Saturday night takeaway? And when you do, enjoy it!
• Be positive and celebrate improvements.
• It’s ok to have set backs, but don’t give up just because you slipped and you are now ready to paint it all black.

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Yet, because there’s so many choices and plenty debate over which is best, if you are new to this, walking up to the plant-based milk aisle can feel a little daunting. For example: almonds use far too precious water and as for soy there is evidence suggesting that it may be linked to breast cancer, poor thyroid function and interference with male hormones.

So which plant-based milk is healthier and more sustainable than dairy milk?

Dairy is not good for human consumption

Dairy products are rich in calcium and have been often praised for improving good strong bone health. A big pusher behind the intake of milk is obviously the milk industry that for decades promoted milk as the answer to strong bones. Until, observational studies showed that consuming a lot of milk and other dairy products has little effect on the rate of fractures and that it may actually contribute to problems such as heart disease and prostate cancer. There’s also plenty evidence that dairy foods, which have high saturated fat content, are high contributors to cholesterol and they have been linked to possible increase of ovarian and prostate cancer.

It is also interesting to note that milk is not the only source of calcium! Examples of calcium rich foods are whole wheat products, vegetables from the brassica family, vegetables with dark green leaves, beans and legumes, nuts and seeds, as well as Okra, herbal teas like nettle and red clover and even mineral water.

Further factors to consider when we talk about dairy products is that cows are pumped with lots of antibiotics to keep them alive in often precarious farm condition causing a surge in antibiotic-resistant bacteria.

Studies have also shown that, from an evolutionary point of view, consuming dairy does not make sense as human beings are the only animals that consume dairy after weaning. Furthermore, from other species!

Finally, there is also the very important unethical point of view to face, which sees the farming industry having to continually fertilize cows to produce milk and having to kill their offspring. Cow farming is also a major contributor to water and air pollution as well as deforestation which all lead to climate change.

The truth about dairy products

Dairy products are rich in calcium and have been often praised for improving good strong bone health. A big pusher behind the intake of milk is obviously the milk industry that for decades promoted milk as the answer to strong bones. Although some observational studies have shown that increased calcium intake helps prevent osteoporosis, other observational studies have shown that consuming a lot of milk and other dairy products has little effect on the rate of fractures. Not only this but that, rather interestingly, it may actually contribute to problems such as heart disease and prostate cancer. There’s plenty evidence that dairy foods, which have high saturated fat content, are high contributors to cholesterol and they have been linked to possible increase of ovarian and prostate cancer.

What research shows is that as for Osteoporosis it can be slowed down by getting regular exercise, ensuring that we have a good intake of vitamin D (either by responsibly exposing to the sun or by taking supplements), consuming an adequate amount of Vitamin K (found in green leafy vegetables), not getting too much preformed vitamin A and ensuring we consume enough calcium to reduce the amount the body has to borrow from bone.

Also interestingly is that milk is not the only source of calcium. Examples of calcium rich foods are whole wheat products, vegetables from the brassica family (like broccoli, kale and cabbage), vegetables with dark green leaves (such as turnip greens, dandelion greens, mustard greens and beet greens), beans and legumes, nuts and seeds, as well as Okra, herbal teas like nettle and red clover and even mineral water.

There are also other factors to consider when we talk about dairy products. Cows are pumped with lots of antibiotics to keep them alive in often precarious farm condition causing a surge in antibiotic-resistant bacteria. Studies have also shown that, from an evolutionary point of view, consuming dairy does not make sense as human beings are the only animals that consume dairy after weaning. Furthermore, from other species! This is a rather important point, because it’s worth mentioning that cow’s milk is suited to the nutritional needs of calves, who have four stomachs and gain hundreds of pounds in a matter of months. Not so good full gown human beings.

There is also the very important unethical point of view to face.

Many people believe that cows produce milk at will. As if there is a never-ending flow of milk that appears from a cow’s udder, ready to be taken by humans and put into bottles to be poured onto our breakfast cereal. But this is a common misconception. And it’s not just by chance that people believe it or have never questioned it. In fact, it’s the result of decades of advertising by the dairy industry which wants us to believe in a story that bears no resemblance to reality. Cows produce milk because they have given birth. Just like humans, a cow only produces milk for her baby. This means that all cows used for their milk in the dairy industry are mothers. But the mother cow doesn’t become pregnant by accident. In fact, the inception of her baby is as unnatural as it gets.

Here a few facts and things to think about:

• The farming industry is having to continually fertilize cows to produce milk.

This means their offspring are either taken away or killed as their milk is needed for human consumption.

• Male calves born in the dairy industry are sent to slaughter.

Male calves cannot produce milk and are therefore considered useless to the dairy industry. According to a 2020 report, every year in the UK an estimated 60,000 male calves  – approximately 15% of all male calves born in the dairy industry – were shot on-farm. This brutal practice has been defined by many as ‘dairy’s dirty secret’ and has long been criticized by animal protection organisations and the general public. 

• The dairy industry slaughters pregnant cows.

The slaughter of pregnant cows is something so shocking that most people struggle to believe that it is allowed by UK law. Thousands of cows are killed every year in the UK while they’re carrying their babies.  Shockingly, some of them are in the last stage of their pregnancies, meaning their calves can suffer during and for a few minutes after the slaughter. 

• Cows in the dairy industry are killed for cheap meat.

The unnatural milk production, combined with repeated forced pregnancies, takes a toll on their bodies. By the time they are a few years old, they are seen as ‘unproductive’ – because they’re so exhausted and their milk production has declined. They are no longer considered profitable to the industry. At this point they are sent to slaughter and sold for cheap meat and leather products. 

• 25% of cows in the UK dairy industry suffer from lameness.

Cows in the dairy industry suffer throughout their entire lives. From the moment they are born they are torn away from their mothers and confined alone until they are old enough to be artificially impregnated over and over again in order to keep producing milk. This draining cycle of pregnancies, births and milk production is extremely hard on them, which is why they often develop severe diseases or physical ailments. Many die from these diseases or are killed as a result. Some of the most common health problems that cows develop are metabolic starvation, mastitis and lameness.

• Many cows in the dairy industry will never see a pasture.

Some cows in the UK are kept in tie-stalls, where – because of the extremely limited space provided – they are tethered by a chain, metal bars or ropes tied around their neck. A cow can be chained for up to 24 hours per day without being able to move or even turn around. 

Finally, especially in view of recent climate change events, it is important to acknowledge that factory farming is a major contributor to water and air pollution as well as deforestation which all lead to climate change.

Based on the above evidence, it’s worth considering a switch to a common plant milk such as almond, coconut, rice, soy, hemp, oat, pea, and peanut milk as a more adequate, ethical and sustainable choice over cow, goat, sheep and buffalo milk.

Again, ethical reasons aside, it is important to be aware that the consumption of calcium is definitely not just milk related.

A look at milk alternatives

You don’t need to go far today to find some kind of plant-based milk. Soy and rice milk are no longer confined to the dusty shelves of health food stores, and other substitutes like oat, coconut and even hemp milk are now widespread in coffee shops and supermarket aisles.

There are plenty plant-based alternatives out there, and here are just a few:

• Soy Milk
• Almond Milk
• Coconut Milk
• Oat Milk
• Rice Milk
• Cashew Milk
• Hemp milk
• Pea milk
• Peanut milk
• Macadamia Milk

It is estimated that by switching from dairy to soya milk we could save about 250 km³ of irrigation water a year. To put it into prospective, that is the same as if everyone globally stopped having showers or baths for a whole year! Furthermore, in terms of greenhouse gas emissions we could reduce those by almost one billion tonnes a year, which is the equivalent of Germany’s total emission in a year!

Impressive, right?

Plant alternatives and their environmental costs

Joseph Poore, a researcher at the University of Oxford, published a study in 2018 which looked at the environmental footprint of some food and drink. Later he extended the analysis to include plant-based milks, looking at the impact of soy, oat, rice, and almond milk on the environment. He found that all of those plant milks fared better than cow’s milk.

Although the production of dairy milk is far more damaging for the planet, plant-based milk alternatives also have environmental costs.

Almonds, for example, need a lot of water to grow and the world we live in today is only just starting to see the effects of water shortages!  Ironically and controversially, most of the world’s almond production is in California, which is also under a huge pressure on water resources – or lack of it!

Let’s move on to rice milk. A lot of people associate methane with cows and burping but actually the bacteria living in the soil underneath flooded rice paddies also gives off methane as part of their respiration process. Yes, it’s a lot less than cows, but still slightly more than other milk alternatives.

So, what about oats milk? Oats can grow in a lot of climates and can even thrive in the more British temperatures. The problem is that it does have a slightly higher land use than any other plant alternatives.

The main point here is that if you look for reasons to discharge any, you will find them. But dairy production is so environmentally damaging that switching to any of the plant-based alternatives will be better for the planet’s health…and as we saw earlier, for us too!

So, it’s not really a question of ‘which should you switch to?’ but rather a question of ‘when are you going to switch?’ – full stop.

How do plant-based milks compare to cow’s milk nutritionally?

Of course, the environmental impact is only part of the equation when deciding which plant-based milk to switch to. When deciding which milk type to use we also have to consider its nutritional values. So how do plant-based milks compare to cow’s milk nutritionally?

From a nutritional point of view, if you use milk simply for your teas and coffees, then it really does not matter because the macro and micronutrients quantities you use are far too small to matter. However, if you’re looking to replace a large part of your diet, or your child’s diet, it’s something you’ll want to look at more closely.

Dairy milk contains several nutrients such as calcium, protein, iodine, potassium, phosphorus and vitamins B2 and B12.

Perhaps the ones that stands out the most are calcium, protein and vitamins B2 and B12, so let’s take a look.

~ Calcium ~

As seen earlier, calcium intake is far better when absorbed by other plant-based options such as vegetables, beans, legumes, nuts and seeds. So that’s done and dusted!

~ Protein ~

In terms of protein, soy milk is the only one that really compares. Its protein levels are comparable with dairy milk, with 3.4g per 100ml for soy versus 3.5g per 100ml of cow’s milk, on average. Other plant-based milks like almond, rice and coconut contain much less protein compared to soy, whereas relative newcomers hazelnut, hemp and oat milk tend to sit somewhere in between.

However, not all protein in food is created equal. A number known as the digestible indispensable amino acid score (DIAAS) indicates the quality of a protein based on its amino acids – the building blocks of proteins – and how well humans digest them. Cow’s milk has a higher protein quality score than soy, but only slightly. The protein quality in other plant-based milks tends to be lower.

Sarita Singhal, a paediatric gastroenterologist at Connecticut Children’s Medical Centre and assistant professor of paediatrics at the University of Connecticut, in 2017 published a study comparing various plant-based milk alternatives to cow’s milk. Singhal became interested in the nutritional side of non-dairy milks when she realised some of her patients and their families were making the switch to milk alternatives without thinking through the potential health consequences. The data she collected led to conclude that, based on the study, soy milk is the best substitute for cow’s milk out of the non-dairy beverages.

However, there is another very important factor to consider here: over complicating things can, once again, make us find faults with everything. It’s important to remember that there’s a lot of protein-rich fruits and vegetables out there as nutritious alternatives to meat, milk and eggs. These, for examples, are just a few:

• Avocado
• Broccoli
• Lentils
• Apricots
• Spinach
• Edamame
• Many varieties of beans
• Green peas
• Quinoa
• Wild rice
• Pistachios
• Almonds
• Brussels sprouts
• Chia seeds
• Yellow sweet corn
• Potatoes
• Asparagus
• Broccoli

~ Vitamins B2 and B12 ~

In terms of vitamin B12, it is naturally found in animal products, including fish, meat, poultry, eggs, milk and milk products. However, although vitamin B12 is generally not present in plant foods, there’s lots of fortified foods on the market such as non-dairy milks, breakfast cereals, spreads and nutritional yeast flakes.

As for vitamin B2, or riboflavin, it can be found in grains, plants and dairy products.

The verdict

As we have seen, there’s many reasons why dairy products are not good for human consumption and dairy production is so environmentally damaging that switching to any of the plant-based alternatives will be better for us as well as the planet.

Choosing your plant-based milk substitute will largely come down to individual circumstances. If you want to get a decent amount of protein from your milk you might choose soy. If you’re not getting enough vitamin B12 elsewhere in your diet, it might make sense to opt for something fortified to up your intake.

But, however we look at it, it is very important to understand that by eating a varied diet rich in fresh fruits and vegetables you will provide your body with all the nutrients it needs. That is why, if you are generally healthy and fit and you are not affected by any particular condition, at Wellness & Purpose we advise not fixating on the individual nutrients. Food should instead always be considered in its complexity because the various nutrients in foods interact with each other and they behave very differently when isolated.

So, the question is: when are you switching to a plant-based milk?

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The solution to a healthy and nutritional diet is simple: eat a varied diet rich in fresh fruits and vegetables.

If the secret to good nutrition is just that, then why so many talks about diets? Every year there’s a new trend around food regimes, from the Atkins to the Paleo diet, from the lemon detox to the cabbage soup and the baby food diet just to mention a few. But is poor information damaging our health?

Every day we also hear about superfoods. One day it’s goji berries, another day it’s quinoa, then kale. For a start kale has been around for centuries and for a very long time it was considered uncool until recently when it came back on the menu as a smoothie, juiced, fried or in salad. Similarly, quinoa has also been known and used for many centuries in South America. So again, nothing new. Yes, it’s rich in fibre, vitamin B and sodium, but so are other types of grains. Although these are very good sources of nutrients, it has also to be said that there’s absolutely nothing special or magic about any of them.

So, what do all these have in common? They are simply dietary trends!

Dietary trends

• Lets’ talk about carbohydrates!

A low-carb or no carbohydrate diet has been in vogue for a while now. There seem to be a real concern that carbohydrates make you gain weight, hence a move away from including carbs. Studies reported that people who switched to a low carb diet normally boosted their protein intake. It is important to point out that actually a gram of carbohydrate and a gram of protein are exactly the same as they both provide about 17 kilojoules, or about 4 calories per gram. It is true a reduction in carbs and increased protein intake leads to reduced appetite, making us eat fewer calories (the main reason why low-carb diets are so effective for weight loss), but there is no good evidence of the diet’s effectiveness in achieving durable weight loss and comes with plenty risks. Overall, it was found that people who switched to favour protein intake over carbohydrate intake not only failed to achieve long lasting results but also put an unwanted load on their kidneys with potential damaging consequences.

There are a lot of diets out there that promote low or no carb intake. The Atkins diet is one of them. This diet is a low-carbohydrate fad diet devised by Robert Atkins which is marketed with questionable claims that carbohydrate restriction is paramount to weight loss. Apart from doubts over its long-term effectiveness, it was found to increase the risk of heart disease.

The ketogenic diet is another very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. A review of the diet by Harvard’s school of public health suggested that some of the negative side effects associated with a long-term ketogenic diet are increased risk of kidney stones and osteoporosis, as well as increased blood levels of uric acid (a risk factor for gout).

There’s also the Palaeolithic diet, a.k.a. the caveman or stone-age diet. This is just another craze. It suggests that by eating foods presumed to have been available to humans during the Palaeolithic era will bring benefits. This means eating meat, fish, eggs, seeds, nuts, fruits and vegetables as well as healthy fats and oils while processed foods, grains and sugar are to be avoided. The problem with this diet is that consuming the Paleo Diet-recommended amount of saturated fats can increase the risk of kidney and heart disease, as well as certain cancers.

As for the latest baby food diet that suggests that by eating small jars of baby food is a good way to control caloric intake, I say – no comment! I simply drop the mic…enough is enough.

Since we are on the diet subject…what about the so much talked about Mediterranean diet? Although it is a very good example of a varied diet, let’s not be fooled! This is not the current Mediterranean diet which has seen the implementation of many modern dishes and less fresh ingredients, but rather the traditional diet of places like Crete, one of the Greek islands, up to 1950. This diet was characterized by high consumption of fruits, vegetables, legumes and whole grains cereals. It included a moderate consumption of fish and dairy foods (mainly as yogurt and cheese) and very low intake of red meat (which was also very expensive at the time). Alcohol was also consumed in very low doses and was mostly red wine. Finally, it included the use of olive oil as the main source of fat.

But let’s go back to our main topic: the carbohydrates. It is important to highlight that carbohydrates are not just pasta and bread. Carbohydrates are present in some really healthy, nutritious foods such as fruits (watermelon, strawberries, oranges, bananas, blueberries, avocados, peaches…), vegetables (sweet potatoes, beetroots, corn, asparagus…) and even nuts which if omitted can drastically restrict the range of nutrients our bodies need.

Let’s not forget that carbohydrates provide fuel for the central nervous system as well as energy for working muscles. Fats are an essential part of our diet, since fat-soluble vitamins, such as Vitamin A, could not be absorbed without some fat in the diet.

• The truth about dairy products

Dairy products are rich in calcium and have been often praised for improving good strong bone health. A big pusher behind the intake of milk is obviously the milk industry that for decades promoted milk as the answer to strong bones. Although some observational studies have shown that increased calcium intake helps prevent osteoporosis, other observational studies have shown that consuming a lot of milk and other dairy products has little effect on the rate of fractures. Not only this but that, rather interestingly, it may actually contribute to problems such as heart disease and prostate cancer. There’s plenty evidence that dairy foods, which have high saturated fat content, are high contributors to cholesterol and they have been linked to possible increase of ovarian and prostate cancer.

What research shows is that as for Osteoporosis it can be slowed down by getting regular exercise, ensuring that we have a good intake of vitamin D (either by responsibly exposing to the sun or by taking supplements), consuming an adequate amount of Vitamin K (found in green leafy vegetables), not getting too much preformed vitamin A and ensuring we consume enough calcium to reduce the amount the body has to borrow from bone.

Also interestingly is that milk is not the only source of calcium. Examples of calcium rich foods are whole wheat products, vegetables from the brassica family (like broccoli, kale and cabbage), vegetables with dark green leaves (such as turnip greens, dandelion greens, mustard greens and beet greens), beans and legumes, nuts and seeds, as well as Okra, herbal teas like nettle and red clover and even mineral water.

There are also other factors to consider when we talk about dairy products. Cows are pumped with lots of antibiotics to keep them alive in often precarious farm condition causing a surge in antibiotic-resistant bacteria. Studies have also shown that, from an evolutionary point of view, consuming dairy does not make sense as human beings are the only animals that consume dairy after weaning. Furthermore, from other species! This is a rather important point, because it’s worth mentioning that cow’s milk is suited to the nutritional needs of calves, who have four stomachs and gain hundreds of pounds in a matter of months. Not so good full gown human beings.

There is also the very important unethical point of view to face.

Many people believe that cows produce milk at will. As if there is a never-ending flow of milk that appears from a cow’s udder, ready to be taken by humans and put into bottles to be poured onto our breakfast cereal. But this is a common misconception. And it’s not just by chance that people believe it or have never questioned it. In fact, it’s the result of decades of advertising by the dairy industry which wants us to believe in a story that bears no resemblance to reality. Cows produce milk because they have given birth. Just like humans, a cow only produces milk for her baby. This means that all cows used for their milk in the dairy industry are mothers. But the mother cow doesn’t become pregnant by accident. In fact, the inception of her baby is as unnatural as it gets.

Here a few facts and things to think about:

• The farming industry is having to continually fertilize cows to produce milk.

This means their offspring are either taken away or killed as their milk is needed for human consumption.

• Male calves born in the dairy industry are sent to slaughter.

Male calves cannot produce milk and are therefore considered useless to the dairy industry. According to a 2020 report, every year in the UK an estimated 60,000 male calves  – approximately 15% of all male calves born in the dairy industry – were shot on-farm. This brutal practice has been defined by many as ‘dairy’s dirty secret’ and has long been criticized by animal protection organisations and the general public. 

• The dairy industry slaughters pregnant cows.

The slaughter of pregnant cows is something so shocking that most people struggle to believe that it is allowed by UK law. Thousands of cows are killed every year in the UK while they’re carrying their babies.  Shockingly, some of them are in the last stage of their pregnancies, meaning their calves can suffer during and for a few minutes after the slaughter. 

• Cows in the dairy industry are killed for cheap meat.

The unnatural milk production, combined with repeated forced pregnancies, takes a toll on their bodies. By the time they are a few years old, they are seen as ‘unproductive’ – because they’re so exhausted and their milk production has declined. They are no longer considered profitable to the industry. At this point they are sent to slaughter and sold for cheap meat and leather products. 

• 25% of cows in the UK dairy industry suffer from lameness.

Cows in the dairy industry suffer throughout their entire lives. From the moment they are born they are torn away from their mothers and confined alone until they are old enough to be artificially impregnated over and over again in order to keep producing milk. This draining cycle of pregnancies, births and milk production is extremely hard on them, which is why they often develop severe diseases or physical ailments. Many die from these diseases or are killed as a result. Some of the most common health problems that cows develop are metabolic starvation, mastitis and lameness.

• Many cows in the dairy industry will never see a pasture.

Some cows in the UK are kept in tie-stalls, where – because of the extremely limited space provided – they are tethered by a chain, metal bars or ropes tied around their neck. A cow can be chained for up to 24 hours per day without being able to move or even turn around. 

Finally, especially in view of recent climate change events, it is important to acknowledge that factory farming is a major contributor to water and air pollution as well as deforestation which all lead to climate change.

Based on the above evidence, it’s worth considering a switch to a common plant milk such as almond, coconut, rice, soy, hemp, oat, pea, and peanut milk as a more adequate, ethical and sustainable choice over cow, goat, sheep and buffalo milk.

Again, ethical reasons aside, it is important to be aware that the consumption of calcium is definitely not just milk related.

The verdict

It’s good practice not to believe everything you read on the internet! Firstly, do your research and choose reliable sources of information and well researched advise. Secondly stick to the simplest rule and rather than focusing your attention on finding the next magic and all-omnipotent ingredient, save your pennies and buy seasonal fruits and vegetables which will definitely add to the pool of varied nutritional foods your body needs…on top of being cheaper as they are in season!

Tips

• Eat a diverse diet and vary what you eat! Buy seasonal foods to help you achieve this and save your pennies.
• Have fun and explore different things. Become accustomed to picking something new that is in season and push yourself to try something you have never eaten before. If you are in a couple or if you share the shopping with a flatmate, try the game of each picking and sharing a different fruit or vegetable with each weekly shopping. If you are a parent, choose to be a good role model by introducing your family to new fresh things.
• Learn to enjoy your food, don’t just eat for the sake of eating. Research shows that sharing a meal and eating with others, can bring social as well as health benefits. When we eat with others we tend to eat more slowly and we make more time to savour and enjoy our food. We also tend to eat more fruits and vegetables and other nutrient-rich foods, rather than pre made meals, perhaps because we enjoy making it a little extra special!

Why not give it a go today? Try to increase the variety of nutrients in your daily diet by picking something fresh and new. Look up a new recipe for a fruit or vegetable you have always been curious about and have fun with it!

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Now, the million-dollar question, the one thing we all want to know is: what are the must-have ingredients in our diet to promote good health and what are the superfoods that will help us prevent and cure health issues and diseases?

Unfortunately, the answer is not as simple and straight forward as we would like it to be. However, if we take the time to understand why food is important, what is the difference between food as simple fuel and food as an important source of nutrients, and if we start to look at food as a complex matrix of macro and micro nutrients, then we can learn how to use food in its complexity – rather than in its isolated nutrients – and unlock its potentials.

Macro, Micro and the health benefits of Phytonutrients

Food is comprised of macro and micro nutrients.

Macronutrients

Macronutrients are the nutrients needed in relatively large quantities (Okeeeeyyyy, this is easy!). These are:

• protein
• carbohydrates
• fat
• dietary fibre
• fluids

They give energy to our body and help supporting vital bodily roles and functions. Even the parts of food that are not absorbed in the gut (fibre) are important to maintaining good health.

Micronutrients

Micronutrients are nutrients that are needed in small quantities (easy-peasy, gotcha!). These are:

• vitamins
• minerals

*** Vitamins and minerals work together to perform hundreds of roles in the body. They help shore up bones, heal wounds and boost our immune system. In addition to that they also convert food into energy and repair cellular damage. So very important!

• phytonutrients (or phytochemicals)

*** Phytonutrients or phytochemicals are natural chemicals contained in plant food such as fruits and vegetables as well as whole grains, nuts, beans and…well tea! Unlike the vitamins and minerals, phytonutrients are not essential for keeping us alive, but…listen carefully here… when eaten and absorbed by our bodies, they may help prevent disease and keep our body working properly. So that’s why they are interesting!

Phytonutrients

There are more than 25,000 phytonutrients (I don’t know you, but I’m bored already!) found in plant foods…. but – don’t worry! – you don’t need to know them all!! I will however spend a minute or two to tell you about six of the most important phytonutrients but only because I want to show you their potential health effects. (This will blow your mind!). These are:

• Carotenoids

Carotenoids act as antioxidants meaning they tackle harmful free radicals that damage tissues throughout our body.

They are responsible for giving a yellow or orange colour to fruits and vegetables, for example pumpkins and carrots. Our body can turn these into Vitamin A which is essential to keep our immune system ticking and for the health of our eyesight.

They can also give a pink or red colour, for examples tomatoes, watermelon and pink grapefruits, and have been linked to lower prostate cancer.

Finally, they can also be found in greens such as spinach, kale and collard. These have been found to help protect from eye problems like cataracts and age-related muscular degeneration.

• Ellagic acid

Ellagic acid is found in berries like raspberries, strawberries and other plant foods like pomegranates.

Although benefits for the human health are still being researched, laboratory studies found that Ellagic Acid may help protect against cancer as they may slow down the growth of cancer cells as well as help the liver neutralize cancer-causing chemicals in the system.

• Flavonoids

Research shows that certain types of flavonoids found in green tea can help prevent some types of cancer, while certain types of flavonoids found in citrus fruit can work as antioxidants reducing inflammation in the body hence preventing chronic diseases.

Other types of flavonoids like quercetin, which can be found in apples, onions, kale and berries, are known to help reduce the risk of asthma, certain types of cancer and coronary heart disease.

• Resveratrol

Resveratrol found in purple grape juice, red wine and grapes, is known to act as an antioxidant and anti-inflammatory.  Research suggests that it may help reducing the risk of heart disease and certain types of cancer.

Although studies on human are still undergoing, studies carried out on animals showed they can help extend life.

• Glucosinolates

Glucosinolates turn into other chemicals during the cooking and digestion process. These chemicals may help reducing the development and growth of cancer. They are responsible for giving vegetables a very sharp odour and flavour and can be found in vegetables like cabbage, broccoli, brussels sprouts and kale.

• Phytoestrogens

Phytoestrogens, contained in soy food, are linked to oestrogen-like effects and can block the effects of our natural supply of oestrogen. Evidence has suggested that it may be linked to a lower risk of endometrial cancer and osteoporosis in women.

Forget about isolated nutrients and think of food in its complexity!

The reason I am often so dismissive about explaining the difference between macro and micro nutrients and which vitamin is present in which food is because we should not think of isolated nutrients at all! Food should instead always be considered in its complexity because the various nutrients in foods interact with each other and they behave very differently when isolated.  Iron is a perfect example.

Iron is a mineral that plays an important part in the human diet as it’s responsible for making the haemoglobin that carries oxygen in our red blood cells and myoglobin that carries oxygen into our muscles. It is also very important for normal growth and development. Without iron our body can’t make enough healthy oxygen-carrying red blood cells and a lack of red blood cells causes anaemia.
Iron is present in many foods such as legumes, nuts, tofu, leafy green vegetables and wholegrain. It can be isolated (pills and fortified foods) but when in this form it is very difficult for the body to absorb it. Not only this, but if taken in large quantities (remember when right above I mentioned that minerals are micronutrients and micronutrients are only needed in small doses?) it can cause nausea, constipation and even damage to the gut wall. Iron is far better absorbed when bound to proteins which is found in many kinds of meat, particularly red meat, but also in lentils, chickpeas and tofu which are vegetarian and vegan options.
Another interesting fact is that eating foods rich in iron together with foods rich in vitamin C will increase the absorption of iron in our body. Similarly, eating foods rich in iron together with foods high in dietary fibre will lower the absorption of iron. Funny, huh!

So, you can see how paying too much attention, for example, to a specific vitamin because we heard it’s good for us, may be irrelevant if we don’t also take into account our diet as whole.

Conclusion: a fresh varied diet is all we need!

Nutrition scientists have spent many years isolating the different components in food, trying to understand their benefits and researching its properties. A lot has been learned in the process in terms of what does what to our bodies.

Yet, when it comes to nutritional advise, the conclusion is always the same: a fresh varied diet is all we need! Human bodies are not designed to eat isolated nutrients!

This is because nutrients need to interact with other nutrients to be fully absorbed and become beneficial to our body and this is why nutrients that are isolated, for example when they are taken as pills or added fortified foods, sometimes can be poorly absorbed by our body. Not only this but, specific nutrients can even be harmful when consumed in excess.

Unfortunately, this is not the type of advice that sells as it’s far more appealing to believe in the magic pill and it does not help the money-making multibillion-dollar industries that need to sell us expensive multivitamins and exotic fruits (goji berries anyone?).

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Food is an important and vital fuel to our bodies and there are many reasons and findings that prove that paying attention to what we eat is also important in terms of how it can benefit or compromise our health.

When we are unwell, we are particularly careful with what we eat as there is a general understanding that some food can better or worsen our condition and that it plays an important role in giving our bodies the nutrients it needs to heal. Similarly, there is an understanding that eating healthily goes hand in hand with improving our health. It is therefore no surprise that food has long been used to improve and cure some conditions or chronic diseases.

All and all, seeing food as medicine is no new concept, in fact, it might even seem a bit over dated. Having a more functional medicine approach, in the sense of seeing food as medicine, can help us make better informed decision about what and how much we eat to achieve wellness, prevent disease and also manage certain conditions.

Make no mistake, food should not be used as the sole medicine in place of medical treatments!

Although food can have an enormous effect on our well-being, we must remember that it is not a drug and it is not magic and that it should not be used as the sole medicine in place of medical treatments!

The information here available should be seen as a starting point for people who want to take charge of their health and well-being and that are interested in the correlation between food and health in terms of nutrition as science. As nutritional advice is very complex and still an evolving knowledge, it is very important to stress and remind any readers to refer on to experts within areas of nutrition, food and health for personalized dietary plans especially when implemented to improve or cure some medical conditions or chronic diseases.

It is also important to understand that there is a lot of diversity and complexity and that we all carry different genes and that these are going to impact on the way we can cope with different types of food. In other words, while a particular type of food might be used as medicine for one person, it might give different results on someone else.

A quick look at food as medicine in the past

Through time and history, many types of fruits, vegetables and other plant and animal foods have been vastly used, recommended or even avoided for their medicinal effects and properties.

Medieval Europe used Asian spices such as ginger, black pepper and cinnamon not just to improve the taste of certain dishes but also to help maintaining good health. Many other spices and herbs have also been used throughout history to cure and treat diseases. Mint, red fennels and turnip were believed to help cure tuberculosis.

In old traditional Europe, like Greece and Italy, wild green vegetables were considered to play an important part in keeping good health and in recovering from illnesses. These were often eaten raw or boiled with a bit of olive oil and lemon juice. We now know that most of the wild greens like stinging nettles, which is high in vitamin C and was used to cure scurvy and anemia, are a good source of vitamins and micronutrients. It comes as no surprise that in places like southern Herzegovina, a wide variety of wild vegetables are still used today.

We don’t even need to go that far back before bumping into familiar territory. Take cranberries, for example. These berries are being used to treat urinary tract infections, even though there is not much evidence supporting this.

Some of these beliefs have withstood time and, throughout time many studies have been carried out to see whether there is evidence to support their healing proprieties. Okra, a green flowering plant also known as “lady’s fingers”, is a perfect example! Roasted okra seeds, which have long been used in Turkey to treat diabetes, have been studied and proven to have a positive effect on lowering blood sugar. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes. It also contains potassium, vitamin B & C, folic acid and calcium and it is also low in calories with a high dietary fibre content.

But just like Okra was to the Turkish, bitter melon was to the Chinese! This fruit contains at least three active substances with anti-diabetic properties, including charantin, which has been confirmed to have a blood glucose-lowering effect, vicine and an insulin-like compound known as polypeptide-p. These substances have been studies and proven to either work individually or together to help reduce blood sugar levels.

The Okinawa people and the sweet purple potato

Many studies have been carried out on the inhabitants of Okinawa, Japan, who are the longest living people in the world. There is very strong belief between the Okinawan people that diet plays an important role in well-being of a person and that certain foods, due to their medicinal qualities, are strongly linked to their longevity.

It was noted that the purple sweet potato, one of their main dietary ingredients, is high in vitamin A, vitamin C, manganese and it’s also a good source of copper, dietary fibre, vitamin B6, potassium and iron. Sweet potatoes are also known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. But most importantly, it was discovered that sweet purple potatoes have very high antioxidant levels, a well-known substance that protects cells against the effects of free radicals and which is responsible for the peculiar purple colour of the flesh. Sweet purple potatoes are very high on antioxidants, but so are also other fruits and vegetables like aubergines, blueberries, red grapes and red cabbage.

Foods and treatment today

Over the past decades, masses of evidence have been accumulated building the foundations for the recommendation that the public is receiving today.

Just twenty years ago the recommendation for people affected by Irritable Bowel Syndrome was to eat wheat bran to manage the symptoms. Recent studies have however shown that not only wheat bran did not help, but that it actually made things worse for about 50% of patients. Based on the evidence we have today, it is instead linseed (golden or cracked, added into water, sprinkled on yogurt or in salads) to be recommended to manage symptoms. Similarly, over the past fifteen years, research has shown that by reducing someone’s intake of fermentable carbohydrate can offer them really significant benefits to their symptoms of irritable bowel.

Let’s look now at the advice that was given to pregnant women. In the past they were advised to eat liver because it’s a good source of iron, but what we know today is that liver is a storage organ for vitamin A, which is toxic in high levels. Not something that would be recommended today to pregnant women!

Recommendations change because knowledge changes! Take eggs. Eggs are high in protein and high in energy. But in the ‘70s their popularity hit a wall as it was believed they contained cholesterol, which can make blood cholesterol high increasing the risks of heart attack. But a study in 1995 showed that even eating two eggs a day didn’t have any negative effects on the risk factors for heart disease. What research has taught us is that it is more the saturated fat that influences cholesterol levels rather than cholesterol intake itself.

There are however some foods that seem to improve or worsen certain conditions or diseases. A recent study carried out on 2,000 participants showed that adults who had a high intake of antioxidant compounds from foods like pears and apples, strawberries and red wine had much lower levels of inflammatory biomarkers in their blood. This would reduce the risk for many chronic diseases. Similarly, it is well established that people who have a high intake of fruit and vegetables in their diet have a lower risk of heart disease and stroke.

Food plays also an important part during inflammation when considerable amounts of protein and micronutrients are needed to sustain the rapid cell proliferation as well as nutrients for tissue regeneration. Now, unlike fat, the body has limited stores of protein. If little protein is consumed during recovery, then the protein needed for healing will come from body muscle causing muscle wasting often seen after injury. This is why proteins are important when dealing with an inflammation and it goes to explain why foods like eggs and rich beef broth have been, and still are, used to aid recovery. Zinc has also been known for its beneficial effects in keeping a good immune system as well as wounds healing. Just from this, we can see why successful healing it is thought of being highly dependent on a protein-rich and nutritionally rich diet during the recovery phase.

Similarly, food also plays an important part in rheumatoid arthritis. Did you know that one large epidemiological study undertaken in American women found that soft drinks sweetened with HFCS (High Fructose Corn Syrup) increased the risk of rheumatoid arthritis, while diet soft drinks which contained no fructose had no effect? Crazy right? There is still not much evidence on this subject, but it has been argued that when large amounts of fructose reach the gut they promote the formation of AGE (Advanced Glycation End-products). The thing about AGE is that they are highly pro-inflammatory compounds which if absorbed by the body can aggravate inflammation in the joints. While we are on the subject of rheumatoid arthritis, it’s worth mentioning a Danish study which reported that people who included fatty fish like salmon and sardines in their diet had a lower risk of rheumatoid arthritis. This association has been confirmed by many other studies, due to the presence of anti-inflammatory omega-3 fatty acids in fatty fish. Alternative vegetarian and vegan options for Omega-3 fatty acids are found in foods like flaxseed, seaweed and algae, walnuts, edamame, kidney beans and soybean oil.

Let’s now take a look at diabetes. Studies have shown that, when included regularly in the diet, oats and legumes, such as lentils and chickpeas, can have a significant impact in reducing blood sugar levels for people with this condition.

Research is therefore not only looking at how to cure medical conditions but also at how some foods can be used to treat certain diseases. For example, ginger has been used in pregnancy and travel sickness for a long time due to its anti-nausea properties, but recent studies are currently researching its effectiveness in the context of chemotherapy and cancer treatment as there is promising evidence that ginger can have a role to play to support chemotherapy treatment and cancer management.

Turmeric is also an interesting example. This flowering plant has actually been isolated into a supplement because of its active compound which is curcumin. Curcumin is an antioxidant and it’s only recently that its powerful effects as an anti-inflammatory for conditions such as rheumatoid arthritis, have been investigated. Not only this but it is also been currently investigated in relation the role it may play in cancer management.

The big debate about supplements!

Supplements have always been a topic of much debate. One of the problems is that we are subjected to very convincing marketing campaigns by multi-billion-dollar companies, who have a strong interest in selling their product to us, saying that people need certain supplements to maintain a healthy life. The truth, though, is that it is actually far better to consume vitamins straight from the whole food diet than worry about targeting specific supplements, such as for example vitamin B and C, which end up being just very expensive urine. This is because food should be always considered in its complexity as the various nutrients in foods interact with each other and they behave very differently when isolated.

Let’s take an orange as an example. Oranges are an excellent source of vitamin C, which is water soluble. This means it does not store well in our bodies and that large doses of vitamin C are not particularly useful in normal nutrition. Vitamin C deficiency gives scurvy, but the minimum amount needed to prevent this is just 10 milligrams a day. Normal vitamin C tables are normally 1,000 milligrams. In normal conditions, our bodies don’t need that much. Furthermore, if we eat a whole orange we also get fibre which will also make us feel fuller and offer health benefits to our gut. Finally, we must remember that vitamin C is not just in oranges but in a range of other fruits and vegetables!

When it comes to nutritional advise, the conclusion is always the same: a fresh varied diet rich in fresh fruit and vegetables is all we need! Human bodies are not designed to eat isolated nutrients!

Read the article “Food and nutrition for the prevention and treatment of diseases” to find out more about how food components interact with each other.  

There are also a lot of known and unknown substances in food, and eating the whole food will inevitably give us much more than just a specific vitamin. Food also offers so much more than just the food itself in its complexity. Eating food stimulates the gastrointestinal tract through chewing, something a pill will not give us, and sharing a meal can add great value and meaning to our social and convivial life.

However, please remember that there are specific situations and conditions that need to be looked and handled by professionals. If this applies to you, then we strongly advise you to consult a professional.

Are we expecting too much from food as medicine?

We know that food plays an important role in the prevention and treatment of disease, but it is not safe to rely solely on food as a form of treatment. The claims we hear about some foods curing certain complex diseases or conditions, for example cancer, are often overly simplified. We need to be very wary of people’s opinions as these are opinions, not science. Also, just because something has worked for an individual it is not a guarantee it will work for someone else. It is important to understand the fine line between food and dietary patterns that are able to assist and help us keep healthy and food that can heal or cure diseases.

Just because a specific food was used in the past, it does not mean its properties are effective in curing something. It’s important to remember that people had to make do with what they had at the time, which might not mean it’s the best choice.

If you are interested in the specific beneficial effects of a specific food or diet, ensure you do your research, meaning use reputable sources of information and read the stats and scientific evidence, and if in doubt seek professional advice.

Conclusion

All governments around the world make recommendations about what their population should eat in terms of servings of fruit and vegetables as well as dairy products, meat groups etc. What is interesting from looking at dietary surveys, is that most people don’t actually follow those guidelines and that many rely on supplements. It is possible that, due to misleading advertising and the huge amount of misinformation out there, that it is not very easy for people to get the right advise.

Recommendations, as we have seen in the examples above, have changed throughout the history of time and this is because nutrition science is evolving and these changes affect nutrition guidelines and recommendations.

Evidence tells that a varied diet rich in vegetables and fruits is all we need, but to answer the question whether food can be used as the only medicine, we must remember that it is not a drug and it is not magic and that it should not be used as the sole medicine in place of medical treatments! Food can help and assist in keeping healthy but healing and curing is a different thing.

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