The Greatest Medicine Of All Is To Teach People How Not To Need It

The Greatest Medicine Of All Is To Teach People How Not To Need It
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“Let food be thy medicine and medicine be thy food” is the famous quote attributed to Hippocrates, the “father of medicine”, in the 5th century BC. The line of thinking has persisted throughout the ages and is still relevant as preventative medicine, the art of taking care of your health through eating well, is perhaps more prevalent than ever. Here are some of the health benefits of fruit, as reported by scientific studies:

Grapefruit: A citrus fruit with a lot of minerals and vitamins. A study has found that people who had half grapefruit before meals lost 2.9 pounds more weight than people who did not. [1]

Avocado: Avocados are low in carbohydrates and high in fat and potassium. The fats in avocado including oleic acid, monosaturated fatty acids can reduce inflammation and heart health. [2]

Blueberries: Blueberries are a good source of healthy antioxidants that can prevent cell damage from oxidative stress. A study has found blueberries to improve the immune system that can help fight off infectious agents. [3]

Pomegranate: A rich source of antioxidants, pomegranate has been reported to be as high in antioxidants as green tea and red wine. [4] Due to a high amount of antioxidants, pomegranate has anti-inflammatory properties.

Olives: Olives are a good source of iron, copper, vitamin E, and calcium. They also have a high amount of antioxidants which can prevent liver damage and improve liver functioning. They also have oleic acid that can improve heart health.

Bananas: Bananas are a rich source of minerals and vitamins. A study has found that bananas significantly reduces postprandial glycemia and insulinemia. [5]

Cherries: Cherries are a rich source of nutrients especially vitamin C, potassium, and fiber. They contain antioxidants including anthocyanins and carotenoids, which can reduce inflammation preventing several inflammation-related diseases. A study has found that cherry improves sleep duration and quality. [6]

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References:

[1] Fujioka, K., et al., The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. J Med Food, 2006. 9(1): p. 49-54. https://pubmed.ncbi.nlm.nih.gov/16579728/

[2] Basu, A., S. Devaraj, and I. Jialal, Dietary factors that promote or retard inflammation. Arterioscler Thromb Vasc Biol, 2006. 26(5): p. 995-1001. https://pubmed.ncbi.nlm.nih.gov/16484595/

[3] McAnulty, L.S., et al., Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Appl Physiol Nutr Metab, 2011. 36(6): p. 976-84. https://pubmed.ncbi.nlm.nih.gov/22111516/

[4] Gil, M.I., et al., Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing. J Agric Food Chem, 2000. 48(10): p. 4581-9. https://pubmed.ncbi.nlm.nih.gov/11052704/

[5] Raben, A., et al., Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety. Am J Clin Nutr, 1994. 60(4): p. 544-51. https://pubmed.ncbi.nlm.nih.gov/8092089/

[6] Howatson, G., et al., Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr, 2012. 51(8): p. 909-16. https://pubmed.ncbi.nlm.nih.gov/22038497/

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