It probably won’t come as a surprise to you that filling your plate with mostly whole foods is one of the healthiest ways to eat. Food is medicine. I am sure you heard that phrase many times. I want to tell you that food is not only a medicine, but it also holds power to transform the human race. A report published in The New England Journal of Medicine states that the current generation of children in America may have shorter life expectancies than their parents. Dr. Weston A. Price, a Cleveland dentist, who has been named the “Isaac Newton of Nutrition,” analyzed the foods used by isolated native people. He found that the native people in different parts of the world had strong bodies, homogeneous reproduction, emotional stability, and freedom from degenerative ills because they followed their traditional wholesome diets. In contrast, people living in societies dependent on sugar, white flour, pasteurized milk, and convenience foods filled with preservatives and additives weren’t thriving. His research shows unforgettably the physical degeneration that occurs when tribes give up nourishing traditional diets in favor of modern convenience foods.

The processed food affects our bone structure, mood, and skin and is also a significant source of continuous inflammation in the body. Some amount of inflammation happens naturally in the body. Inflammation protects against toxins, infection, and injury, but it can often trigger diseases when it happens too often. A Harvard doctor, Dr. Li, centered his research on angiogenesis, defined as the process of growing and maintaining blood vessels. The angiogenesis defense system keeps this extensive network of blood vessels working properly. For example, when you cut your finger with the kitchen knife, a complex series of actions is triggered. Inflammatory cells rush in to clean up the debris caused by the injury. Growth factors are released to build new blood vessels and supportive tissues onsite. This new circuit is activated when blood begins flowing through it. But chronic inflammation is not good. Your body becomes what you eat. So, food plays a significant role in this inflammation cycle in our body. All our defense systems are influenced for better or worse by the foods we eat. According to Dr. Li’s research, some “all-star” foods can activate the body’s five defense systems and should be consumed to stay healthy. No single food can provide any miracle, but combining them with other whole foods is shown to bring the inflammation down. Balance and diversity are always vital when it comes to food.
One of the most powerful tools to combat inflammation is not a medicine but food. Research has shown that components of foods or beverages may have anti-inflammatory effects. Some of the food families that help reduce inflammation and physical degeneration are below.

Fruits

Fruits such as blueberries, raspberries, and strawberries are high in natural antioxidants and polyphenols—protective compounds found in plants. Berries contain ellagic acid, another phytochemical that may help protect against cancer-causing agents’ diet and the environment. Grapes, especially dark-colored ones, contain phytochemicals, antioxidants that can protect against cancer.

Nuts

Nuts are a common snack. Nuts provide balanced nutrition. Nuts offer a dose of “healthy” fats along with a smaller amount of protein and carbohydrates. Nuts have different minerals, phytochemicals, and types of fat. Nuts are a source of anti-inflammatory nutrients. Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals.

Veggies

The nutritional muscle mass of broccoli, spinach, kale, and collard greens is hard to fight. These super veggies are high in nutrients that help fight disease, including vitamins C, E, A, and calcium. Orange vegetables like sweet potatoes provide essential nutrients such as vitamins C and B6, potassium, and fiber.

Beans

Beans and legumes can reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria. Beans offer a great package of nutrients, including vitamins and minerals like vitamin C, calcium, zinc, and selenium. Beans are rich in folate and zinc. Research has shown that beans such as chickpeas can help reduce weight, risk factors for heart disease, and potentially cancer risk.

Fish

Fish packs a nutritional punch that can help the mind, body, and skin healthy. Fish has powerful omega-3 fatty acids. Research shows that omega-3s, particularly those in fish, may help prevent inflammatory diseases, such as coronary heart disease. Eating fish can also help you sleep better, improve vision, help fight acne, boost your metabolism and help athletes recover faster. Now, those are a lot of benefits to be checked off by a single food. So, put that fish fillet on your plate.

Unprocessed animal and plant foods provide the vitamins and minerals you need for optimal health. Many chronic diseases can be cured or prevented by switching from a processed food diet to a whole foods diet. These foods can also help stop the genetic modification and physical degeneration of the human race. I say it’s time to put these foods on your plate and make the switch to a whole food diet.