When we get sick, we see a doctor and get medicine. That's great. But have you ever thought that the things we eat and drink every day can cure diseases and even prevent them from developing? This is not something new that started yesterday, this is a belief and practice that has been around for thousands of years, all over the world. Even today, scientists are discovering a lot about this. So today, let's talk about this important concept called "Food as Medicine".
How has 'food' become medicine from the past to the present?
"Let food be thy medicine," said Hippocrates, considered the father of Western medicine. That was more than 2,500 years ago. But people in various civilizations around the world knew this even before that. Just think, when there were no advanced medicines, pills, and capsules like today, what did people use to cure their illnesses? It was the plants, animals, and food they found in their surroundings.
Let's take a little trip along this timeline to see how far back this journey began.
| Time Period | Event and its Importance |
|---|---|
| 2nd Millennium BC (2nd Millennium BC) (About 4000 years ago) | Egypt and India: The Ebers Papyrus , an ancient medical text found in Egypt, recommended foods for various ailments. For example, goose fat was used to relieve pain, and animal liver was used to treat night blindness. Honey was included in about 500 prescriptions. It was during this time that the Ayurvedic system of medicine was also born in our neighboring India. There, too, food was a very important part of the treatment system. |
| 3rd Century BC | Traditional Chinese Medicine: The first medical book in China, the Huang Di Nei Jing (Yellow Emperor's Medical Book), specifically mentioned grains, fruits, meat, and vegetables for a healthy life. This is considered the world's first dietary guideline. |
| AD 1747 | Scientific breakthrough: Scottish surgeon James Lind conducted the world's first clinical trial aboard a British Royal Navy ship. The trial was to find a cure for scurvy , a disease caused by vitamin C deficiency, which was common among sailors at the time. He found that citrus fruits such as lemons and oranges were the best solution. However, vitamin C was not scientifically discovered until the 20th century. |
| Mid-19th Century | The birth of nutrition: It was during this time that the concepts of calories and macronutrients , namely carbohydrates, proteins, and fats, began to be scientifically discovered and accepted. It was here that the world learned how to measure the energy content of the foods we eat. |
| AD 1911 | Discovery of vitamins: The biochemist Casimir Funk first introduced the concept of vitamins to the world. "vita" means 'life' and "amine" means 'organic compound'. That is, compounds that are essential for life. |
| AD 1924 | Fortified Foods: For the first time in America, a nutrient was artificially added to food. That was the addition of iodine to salt. The reason for this was to prevent goiter , a disease that many people had at that time. Later, vitamin D was also added to milk. |
So how is the situation today?
You can see how old this story is, and how scientifically based it has been. Things that were known through experience in the past are now being proven one by one by science.
Simply put, your body is like a car. It only works best when it is fueled with the right kind of fuel (food). Just as a car can break down if it is not fueled properly, our bodies can break down if we eat the wrong kind of food.
You know how common non-communicable diseases like Diabetes Mellitus, Hypertension, and Cholesterol are in our country today. The main cause of many of these diseases is our poor diet . That is, we can control these diseases, and perhaps even prevent them from occurring, if we take care of our food.
Consider an example:
- If you have more fiber- rich vegetables, fruits, and greens on your plate, it will improve your gut health, control your sugar levels, and lower your cholesterol.
- Eating fish (salmon, mackerel, and sardines) that contain good fatty acids like Omega-3 is very good for heart health.
- Spices like turmeric, ginger, and cinnamon aren't just for flavoring. They also have anti-inflammatory properties. This means they help reduce inflammation in the body.
These are just a few examples. The benefits we can gain from proper nutrition are endless.
What should I do?
After reading this article, you might be thinking, "Okay, so I need to change the way I eat." That's a great start.
1. Think about your plate: Try to fill half of your plate with vegetables and fruits. Divide the remaining portion into carbohydrates like rice, pasta, and bread, and the other half into proteins like fish, meat, eggs, and lentils.
2. Reduce processed foods: Reduce the amount of processed foods that are packaged, chemically preserved, and high in sugar and salt. Home-cooked meals are best.
3. Drink plenty of water: Drinking the required amount of water per day is essential for a healthy life.
4. Consult your doctor: If you have a medical condition, consult your doctor about the appropriate diet for you. For example, a diet that is suitable for someone with diabetes may not be suitable for someone with kidney disease. Therefore, it is essential to seek medical advice and not just base your decisions on what you find online.
Take-Home Message
- The concept of "food is medicine" is not new. It has a history and scientific basis spanning thousands of years.
- A proper diet can help you stay healthy, prevent disease, and even manage some existing illnesses.
- Your plate is a mirror of your health, so prioritize fresh vegetables, fruits, grains, and good sources of protein.
- If you have a medical condition, always discuss the appropriate diet with your doctor.
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