Tigray Academy | Dec 31/2023
By Dr Gebrewahid Woldu
“You are what you eat.” Think of food as medicine!
I was going to write everything about a plant-based diet, but a suggestion was made that I provide information in a few pages at a time so that people are not bored.
First, definitions and explanations of some terms:
- Metabolism: is the chemical reaction in the body’s cells that changes food into energy.
- Free radicals: are highly reactive and unstable molecular species that have lost something (electrons). To regain the lost electron, they travel around and try to regain their lost electron and damage tissues, cells, and even our DNA, and this results in many chronic diseases: cardiovascular, cancer, and neurodegeneration (like Alzheimer’s/dementia). The cumulative effect of the damages caused by free radicals is aging and death.
- Free radicals: are toxins generated as a byproduct of food metabolism as a food waste product. Free radicals are also formed from the environment, air pollution, and cigarette smoke and ultraviolet light exposure. The analogy of free radicals is the carbon monoxide of burning gas or the ash of burning wood.
- Phytochemicals: plants contain vitamins, minerals, and chemicals called phytochemicals. Plants make these to protect themselves from environmental damage, etc. We also benefit from the protection of plant chemicals. Phytochemicals help the body to detoxify metabolic waste products.
- Antioxidants: micronutrients of plants: – the phytochemicals and vitamins act as antioxidants and anti-inflammation.
Free radicals cause inflammation, which is the basis of chronic diseases. The body has its own scavengers (antioxidants), but when there is an imbalance, free radicals are produced more than they are removed, and the body is under oxidative stress.
PLANTS TAME THE FLAME:
I will discuss here the major food classes that are considered “Superfoods,” which are full of phytochemicals (also called phytonutrients, vitamins, minerals, and fiber). Plant food contains thousands of these natural chemicals essential for our health. I am not going into the whole list of classes of phytochemicals, but I will mention some while discussing the food groups.
1. GREEN VEGETABLES:
A. Cruciferous, also called (Brassicaceae)
Examples include: Broccoli, Bok choy, brussels sprouts, Cabbage, Cauliflower, Chinese cabbage, Collard greens, Horseradish, Kale, Mustard greens, Turnips, Watercress.
B. Dark leafy vegetable (not considered cruciferous)
Examples include: Spinach, Beet green, lettuce, asparagus, parsley,
C. Other vegetables
Examples include: carrots, mushrooms, tomatoes, bell peppers, etc.
CRUCIFEROUS (Brassicaceae): the name cruciferous is Latin. They’re named because their flower resembles a cross. Cruciferous vegetables contain a phytochemical called isothiocyanates –a potent immune-strengthening and prevents chronic disease by reducing inflammation and oxidative stress. The active form of isothiocyanates, sulforaphane, abundant in cruciferous vegetables, is the most important for cancer-fighting. It increases the body’s natural detoxification enzymes in the liver. So if you want to help your body detox, eat more cruciferous, especially broccoli.
Research has shown that consumption of cruciferous vegetables and dark leavy greens are associated with reduced risk of all causes of mortality (death), cancer and depression.
Cruciferous and dark leavy green are good sources of micronutrients which includes: Folate, Zinc, calcium, iron, magnesium, vitamin c and FIBER.
Some of the cruciferous are considered dark leavy green vegetables.
- LEGUMES/PULSES:
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Legumes and pulses are the same, but legumes are for the whole plant stem, pods, leaves, etc., but pulses are the dry beans and lentils we buy in the store.
PULSES: Pulses are a class of plant food which includes:
Beans, Lentils, Chickpeas, and Peas.
They are considered “superfoods” because they contain health-promoting nutrients, protein, carbohydrates, fiber, vitamins, and minerals. Research indicates they may decrease insulin resistance and benefit type 2 diabetes management and cholesterol. They help maintain a healthy weight.
Beans and other pulses are special foods because their fiber and resistant starch help you eat less and control sudden blood sugar spikes which means they are good food for diabetes. The fiber and resistant starch are food for our microbiome (gut bacteria) which in turn boost our immune system and many other benefits.
Beans not only keep our gut healthy but are also considered anticancer.
- BERRIES:
Blueberries, Blackberries, Raspberries, Strawberries, Cranberries.
The healthiest fruit and powerhouse of ANTIOXIDANTS, vitamins, minerals, and FIBER. The deep red, blue, and purple pigment of berries is due to phytochemicals. Called anthocyanins, which are powerful antioxidants. Berries, after herbs and spices, are the most antioxidant-packed food. They average ten times more antioxidants as a group than any other fruits and vegetables.
Berries protect against cancer, boost our immune system, and protect our brain and Liver. Evidence showed that people who ate the most berries were less likely to die of cardiovascular disease. Blueberry antioxidants are able to enter the Brain and provide neuroprotective effects by scavenging the free radicals, which means protecting against loss of memory. They are called “MIND” fruit. Blueberries appear to improve memory in older adults exhibiting early cognitive deterioration and may protect against Parkinson’s.
They are very powerful, and you should eat them daily!
- NUTS and SEEDS
Nuts and seeds are rich in FIBER, protein, and heart-healthy fats. They also contain compounds that have anti-inflammatory and antioxidant properties, which can protect against oxidative stress,
Nuts include walnuts, peanuts, almonds, pecans, pistachios, cashews, hazelnuts, etc.
Most of the fats in nuts are heart-healthy fats that are linked with protecting against cardiovascular disease, diabetes, and some cancer. They are calorigenic, so you should eat only a handful a day.
All nuts contain healthy nutrients, but I would like to add more about walnuts. Walnuts are the only nuts with a higher alpha-linolenic acid (ALA), a form of omega-3 fatty acid. ALA is anti-inflammatory. In a study of adults in their 60s and 70s, researchers found that consuming walnuts had lower inflammatory markers that were linked to heart disease. They also relax blood vessels and lower blood pressure.
SEEDS: Chia seeds, pumpkin seeds, hemp seeds, flax seeds, sunflower seeds, sesame seeds.
They are nutrient powerhouses, including protein, healthy fat, fiber, vitamins, minerals, and phytochemicals.
It is worth including these seeds in your diet. I may say more about flax seed next time.
To continue, on how to prepare green vegetables, raw or cooked, spices, etc.
If you decide to totally avoid animal food, make sure you take vitamin b12, supplements, and vitamin D
Check your iron and calcium levels too.
Take charge! You are responsible for your health!
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