Think Outside the Pillbox

 

The growing popularity of medicinal plants is increasing due to the legitimate research supporting them. Even though many have been used for hundreds if not thousands of years, both the government and the private sector are now funding the investigation of plants and their healing properties. The outcomes have been mixed for some, but others are fairing so well that many healing foods are preferred to prescription drugs and over the counter pharmaceuticals. This doesn’t mean to stop taking your medicine, but to inspire a different approach about what to eat. In this way, many conditions and their medicines can potentially be avoided.

 

Turmeric’s history as a healer spans thousands of years and it’s one of the staples of Ayurvedic medicine, the traditional healing art of India. The high concentration of the COX-2 inhibitor, curcumin, is touted as a natural alternative for treating osteoarthritis. Turmeric has effectively treated other arthritis pain even better than celecoxib. (Celebrex) Likewise, capsaicin, the hot ingredient in chile peppers, is as potent as a COX-2 inhibitor as the drug now banned known as Vioxx, but without the damaging side effects.

A good way to start incorporating turmeric into dishes is to use it to spice up chicken turkey, rice, vegetable, soups, or salad dressing. The use of black pepper with turmeric seems to enhance the absorption of the curcumin significantly. Easy does it though, moderation is the key.

 

Omega 3 Fatty Acids prevent heart disease and reduce inflammation. Omega 3s are also known for increased cognitive function and as an antidepressant, and if this doesn’t evoke a smile, Chia, of “Chia Pet” fame is rich in Omega-3 fatty acids. That little clay sculpture that grows green grassy “hair” once thought of as a gag gift, is making big nutritional news. Chia is a member of the mint family, and has more alpha-linolenic acids than flaxseeds. Still, flaxseeds, hempseeds and walnuts are also good sources as well as fatty fish such as mackeral, salmon and tuna.

 

Mints. Most people are familiar with the fresh taste and aroma of mint, but there are hundreds of unexpected plants in the mint family. Herbs like basil, rosemary, thyme, oregano, lavender, sage, and lemon balm, just to name a few. Known for the great flavor these spices lend to foods, they can do much more for your health. The most exciting breakthrough for the mint family is in the field of Alzheimer’s research. Most mints contain several compounds that prevent the breakdown of acetylcholine. Acetylcholine is the neurotransmitter in the brain that carries messages from one synapse (connection) to another. Being deficient in this substance, messages have a harder time getting through. Keeping those connections strong may help mental acuity later in life, and adding more mint to your diet may be one way of doing that.

Mint is a traditional stomach soother too, often in tea form. Many of them also contain a central nervous system stimulant, which works like caffeine, so spearmint and peppermint teas are a nice alternative to coffee or tea. On the other hand, lemon balm and lavender are relaxing and loaded with heart healthy antioxidant compounds.

Another option for getting mint into your system is to chop the leaves and add them to salad, or put them in a muslin bag to steep in your bath. Since most acetylcholine-sparing compounds are transdermal, they will be absorbed through the skin.

 

Flavonoids are a group of bioactive compounds found in plant foods and there are more than 4,000 different flavonoids. The flavonoid compound in blueberries called pterostilbene, lowers cholesterol as effectively as the commercial drug ciprofibrate (Lipanor) in clinical studies. Other flavonoids protect the nervous system, and many of these compounds have been shown to have antioxidant and anti-inflammatory properties as well. A few are resveratrol, quercetin, and Lycopene.

  • Resveratrol is a chemical in grape skins and grape leaves, and some less palatable weeds. Resveratrol may prevent clotting of the blood, and some researchers have even suggested it may retard the aging process at the cellular level.
  • Quercetin, found in onions and green and black tea may play a significant role in cancer prevention.
  • Lycopene is part of the carotenoid family and is found in tomato sauces and juices, more than in whole tomatoes. It’s gotten most of its media attention for prostate cancer prevention, but recent research has called its protective effects into question. Beta-carotene* is the star of the carotenoid family while lutein and zeaxanthin are emerging toward the limelight. They are found in leafy greens, and protect the eyes from macular degeneration, a disease that affects many older adults.

*Beta-carotene is better absorbed in the presence of fat.

 

The whole range of B vitamins play a role in preventing the symptoms of neuropathy, a common nerve disorder, and studies suggest they can treat or prevent cognitive dysfunctions.  Calcium and magnesium have a dynamic role in bone, muscle, and nerve function, so focusing on a variety of foods to get the synergistic benefits of all these important nutrients is essential. Go to the USDA data base and search for the richest sources of micronutrients in thousands of fruits and vegetables.http://www.pl.barc.usda.gov/usda_plant/plant_query_result.cfm?code=33907240&ThisName=veg

 

Vegetarians and Vitamin B-12. Studies show that a diligent vegetarian diet can have incredible health benefits, however; for many vegetarians it’s common to see dangerous B-12 deficiencies and sometimes a lack of protein. Because B-12 supplements are not easily absorbed, the alternatives are few. Theres meat and dairy, but I don’t advocate loading up on dairy products for the sake of B-12 due to the long-term problems with casein, or at least keep dairy under 10% of daily calories. There is the “casual vegetarian” approach, restricting a meat serving to condiment size a few times a week. Nothing red, (pork is considered red) and definately organic. If meat is not an option, then an occasional B-12 shot from your holistic doctor may be the answer.

When it comes to nutritional popularity, certain nutrients seem to come and go. Here’s a look at some new research and other interesting tips .

The Big Three: When discussing healing foods the antioxidant vitamins C, E, and A are the most famous.

  • Vitamin C is found in foods like bell peppers, papayas, strawberries, and oranges. Guava, goji berries, and pine needle tea are some new comers, but vitamin C has been linked to the prevention of a number of diseases, most notably heart disease and some cancers.
  • Vitamin E. Another significant heart helper is found in sunflower seeds, nuts, and sweet potatoes. It’s also shown to be more effective when consumed with vitamin C, reinforcing the idea that eating a variety of fruits and vegetable gives you the most benefit.
  • Vitamin A has gotten its share of controversy and the studies linked to increased risks of heart disease and cancer were the high dosages of supplements. When the right amounts of beta-carotene are consumed in food, which the body converts into vitamin A from carrots, squash, cantaloupe, and sweet potatoes, the antioxidant is considered healthful.

Naturally, these aren’t the only important antioxidants. A lesser-known but equally important antioxidant is selenium, which can be found in Brazil nuts, cod, turkey, and brown rice. When in season, snacking on mulberries are a good source of antioxidants. You may even find some in early summer while hiking along your favorite trail.

 

Cinnamon is often associated with candy and desserts, but in its purest form, it’s one of the most potent antioxidants. It also has a unique impact on blood sugar that can be comparable to the diabetes medication rosiglitazine, (Avandia) but without the prescription drug’s side effects. What makes cinnamon work so well for controlling blood sugar may be a flavonoid compound known as methlydroxy chalcone polymer, or MHCP. This antioxidant seems to activate the insulin receptor inside cells, making it easier for them to take in blood sugar for energy. Other studies indicate that cinnamon helps lower cholesterol. Sprinkle it in oatmeal or coffee, but no more than a teaspoon daily since cinnamon can be toxic. If you’re on medication for diabetes check with your doctor before making any changes.

 

Creative Cooking can maximize nutritive value by making it more accessible to the body, though it varies with different foods and nutrients. For example, the carotenoids that provide vitamin A actually need a bit of heat to be re-released from the fiber of foods like tomatoes, carrots and broccoli. Garlic is most potent raw, but it needs to be cut up to release its medicine. Contrary to the carotenoids, when garlic is cooked for 10 minutes, it loses 40% of its medicinal properties; and after 20 minutes more is lost, so add garlic after cooking. To neutralize the smell of garlic, use parsley, coriander or green tea. Lastly, vitamin C is best fresh, and begins to break down in the presence of any heat at all.

 

With such a variety of fruits, vegetables, nuts, and whole grains, prepare some raw, some stir fried, stewed or made into soups. Try to shop organic and at local farmers markets. And of course, there’s another way to get even fresher produce. Simply grow some on your porch or in your yard.

 

Your health is a priority so remember, “Busy people make time for the things that are important.”

 

 

References

Boris, R. et al. (2006). The X11/Mint family of adaptor proteins Brain Research Reviews. Volume 52, Issue 2 (9). 305-315.

Duke, J. (2008). The Green Pharmacy, Guide to Healing Foods. New York. Rodale Books.

Funk, J., et al. (2006). Turmeric Extracts Containing Curcuminoids Prevent Experimental Rheumatoid Arthritis. The Journal of Natural Products. Nat. Prod., 2006, 69 (3), pp 351–355.DOI: 10.1021/np050327j

Green, G. (2001). “Understanding NSAIDs: from aspirin to COX-2.” Clinical Cornerstone. 3 (5): 50-60. doi:10.1016/S1098-3597(01)90069-9. PMID 11464731.

Khalsa, D. (2003). Food as Medicine. New York. Atria books.

Sampson, M. (2004). Blueberry Compound Shows Promise of Lowering Cholesterol as Effectively as Drug. Medical News Today. Retrieved 8/16/2009. Article URL: Retrieved: 8/16/09.http://www.medicalnewstoday.com/articles/12443.php.

The Vegetarian Society of the United Kingdom. Vitamin B-12. Last updated: 8/11/09. Retrieved, 8/15/09. http://www.vegsoc.org/info/b12.html