The Dilemma of Modern, Industrialized Farming

My post titled “The Science Behind Nutritional Healing” has to begin with our food supply system. At one point in history, industrialized agriculture appeared to be a remedy for a rapidly expanding world. The use of synthetic fertilizers, chemical pesticides, and high-yield cereal hybrids held the promise of diminishing hunger, accommodating surging populations, and fostering economic well-being. From 1960 to 2015, agricultural output saw a more than threefold increase, resulting in an ample supply of affordable food and preventing global food scarcities.

However, not all unfolded as initially anticipated. The consequences of decades of industrial farming have exacted a significant toll on the ecosystem, giving rise to substantial concerns about the future of food production. According to James Lomax, a Programme Manager at the United Nations Environment Programme (UNEP), effective farming encompasses more than just production; it also encompasses environmental sustainability, public health, and economic inclusiveness.

The unforeseen consequences of industrialized farming are numerous and include:

• It negatively impacts small business agriculture and communities. In most cases, industrial farms are owned by large corporations with the money to use modern tools and equipment, larger spaces, and expensive additives, allowing them to produce more food more efficiently. These are advantages that small farms don’t possess and they are slowly being put out of business, which has a direct effect on the community.
• Industrial farms don’t support environmental biodiversity the way smaller, more diverse farms do. As a result, the land suffers from a shortage of the ecosystem services, such as pollination, that a more diverse landscape offers.
• According to calculations, the environmental toll of industrialized agriculture, including its greenhouse gas emissions, air and water pollution, and harm to wildlife, is valued at approximately $3 trillion annually.
• Moreover, the industry doesn’t factor in externalized expenses, such as the financial resources needed for cleansing polluted drinking water or managing illnesses linked to inadequate nutrition. This oversight implies that communities and taxpayers might unknowingly bear these costs.
• Intensive industrial farming, with mono-species production and crowded conditions, increases the potential to enable the transmission of viruses from animals to humans.
• Industrialized farming has been linked to zoonotic diseases. Clearing forests and killing wildlife to make way for agriculture, thereby placing farms nearer to populated areas can also destroy the natural buffers that protect humans from viruses circulating among wildlife.
• Significant quantities of chemical fertilizers and pesticides are employed to enhance agricultural productivity. This exposes humans to these possibly harmful pesticides through the food they ingest, leading to detrimental health repercussions.
• Agriculture significantly contributes to pollution by releasing substantial amounts of manure, chemicals, antibiotics, and growth hormones into water bodies.

The Failings of the Modern American Diet

The American diet has changed radically since 1800 when the US was primarily an agrarian society. The Dietary Guidelines for Americans report that the typical American diet surpasses recommended levels in sodium, saturated fat, refined grains, and solid fats and added sugars. Moreover, the guidelines indicate that Americans fall short of recommended intakes for vegetables, fruits, whole grains, dairy products, and oils. The prevalence of obesity in the U.S. stands at nearly 35% among adults, and projections suggest this figure may escalate to nearly 50% within the next 15 years.

While fast food chains have received some blame for offering high-calorie, fatty, sugary, and sodium-laden foods with reduced vitamin and mineral content, they are not the only culprits responsible for the sub-par American diet. A visit to any American grocery store reveals a clear illustration of why the American diet is lacking in quality. Wholesome foods such as fresh fruits, vegetables, and lean meats are often more costly than processed foods. Packaged foods typically exceed recommended levels of sodium, refined grains, sugar, and unhealthy fats outlined in the Dietary Guidelines for Americans. Additionally, the array of choices leans toward packaged options: entire aisles are dedicated to chips alone, while healthier alternatives occupy a smaller section of the store.

While weight gain and obesity are primarily linked to an inadequate diet, the detrimental consequences extend beyond these conditions. Both animal and human research underline how an unhealthy diet can play a role in the onset of various ailments, including cardiovascular disease and cancer, while also impacting brain function

In addition to weight gain, a Western diet also results in impaired cardiac function in mice, as indicated by changes in contraction and relaxation of the heart. A Western diet has also been shown to elevate fasting insulin levels in rats and lower insulin sensitivity. This result suggests that the rats on a Western diet were developing insulin resistance, which is a precursor to type two diabetes. Although these studies were conducted using rodents rather than humans, it is still important to consider the findings, since cardiovascular disease is the leading cause of death in the United States and 9% of the population has diabetes.

Research has demonstrated that shifting away from the Western diet can reduce the likelihood of developing the chronic ailments it is associated with. Pollan suggests that this transition can be facilitated by formulating a straightforward set of principles to govern our dietary choices and interactions with food

The Dietary Guidelines for Americans emphasizes a diet rich in nutrient-dense foods. Nutrient-dense foods can include many diverse types of whole foods such as fruit, vegetables, lean proteins, whole grains, and seeds and nuts. In order to get plenty of different vitamins and minerals, the guidelines recommend varying your vegetables and proteins and making fruits and veggies at least half of each meal. They also suggest limiting processed foods, and foods high in added sodium and sugars.

In his book, “Food Rules: An Eater’s Manual”, Michael Pollan has compiled guidelines for eating in a more healthy, traditional way. Below is a summary of some of the major rules within his book:

• Don’t Eat Anything Your Great Grandmother Wouldn’t Recognize as Food
• Eat Only Foods That Have Been Cooked by Humans (meaning you or a friend or family member)
• Eat All the Junk Food You Want as Long as You Cook It Yourself
• If You’re Not Hungry Enough to Eat an Apple, Then You’re Probably Not Hungry
• Stop Eating Before You’re Full

 

The Role of Nutrients in Promoting Health

As we age, prioritizing a nourishing and nutrient-rich diet becomes increasingly crucial, providing essential support for our bodies, muscles, and cognitive function. Astonishingly, current research indicates that the typical diet often falls short in delivering the vital vitamins, minerals, and antioxidants necessary for optimal well-being and vitality. In fact, an overwhelming 90% of individuals fail to obtain adequate amounts of essential nutrients like vitamin E, vitamin D, and other pivotal elements solely from their dietary intake. Let’s delve into the ways in which consuming foods rich in nutrients can address this issue and empower you to lead your most fulfilling life.

Understanding Nutrient Density

Nutrient density is determined by:

• The total calories present in a given serving of a specific food
• The quantity of nutrients such as proteins, vitamins, and minerals contained within that same serving of food
• The final ratio established between nutrients and calories

The higher the concentration of nutrients per calorie in a food, the greater its nutrient density!

Exploring Nutrient-Dense Food Choices

Now that we grasp the concept of nutrient density, some prime examples of nutrient-dense foods encompass:

• Vegetables
• Fruits
• Whole grains and products made from whole grains
• Dairy products that are either fat-free or low in fat
• Seafood
• Lean meats like chicken and other options
• Eggs
• Legumes, such as various beans and peas
• Nuts and seeds

It’s important to note that this list predominantly spotlights whole, unprocessed ingredients. When opting for nutrient-dense fare, the focus should lean toward minimally processed products. Once these foods undergo processing (such as the addition of sweeteners or fats), their calorie density tends to increase while their nutrient density diminishes.

Top Picks for Nutrient-Dense Foods

The aforementioned categories serve as general guidelines, and incorporating more of these nutrient-dense foods into your diet yields health advantages for everyone. However, recent research has pinpointed specific foods that stand out for their remarkable nutrient density. These are some of the most recommended options:

• Whole grains: Examples include millet, sorghum, and quinoa
• Vegetables: Roots, tubers, and dark leafy greens like sweet potatoes, spinach, or kale
• Dairy: Yogurt and cheese
• Seafood: Omega-3-rich fish like salmon, as well as shellfish like clams or mussels
• Meats: Chicken, pork, and organ meats such as beef liver
• Fruits: Vitamin A-rich fruits like mangoes, grapefruit, and cantaloupe

The Advantages of Opting for Nutrient-Dense Eating

Prioritizing a clean and nutrient-rich diet holds immense benefits for overall health, particularly as the aging process unfolds. For instance, Harvard Medical School underscores that seniors are more susceptible than other age groups to experiencing nutrient deficiencies.

By incorporating more nutrient-dense foods into your eating habits, you stand to reap numerous rewards:

• A higher concentration of nutrients per calorie, facilitating effective weight management
• Reduced susceptibility to common health concerns often associated with aging and nutrient insufficiency, including anemia, cognitive decline, and osteoporosis
• Enhanced sleep quality
• Improved mental well-being and mood
• Increased muscle strength, accompanied by a reduced risk of falls and injuries
• Enhanced joint health, leading to greater mobility and flexibility

Given the myriad advantages associated with a nutrient-dense diet, it behooves seniors to develop skills in healthy shopping and cooking. For those with food sensitivities, innovative, flavorful, and health-conscious cuisine that encompasses organic, dairy-free, and gluten-free options can also be achieved.

Nutrient Deficiency in the American Diet

Are you sure you’re getting all the vitamins and minerals you need? Research shows that many Americans might not be. Around 31% could lack essential vitamins, and nearly 90% don’t eat enough veggies while 80% fall short on fruits. So, which nutrients are often missing, and why do they matter? Here are 11 important ones you should make sure to include in your diet:

1. Vitamin A

Vitamin A, a vital nutrient, is stored within the liver, and it serves a multitude of essential functions in the body. It actively contributes to the growth and maintenance of healthy teeth, eyes, bones, and skin. Moreover, it plays a pivotal role in the regulation of gene expression, bolstering the immune system, facilitating the production of red blood cells, and holding significant importance in both prenatal and postnatal development. Surprisingly, around 45 percent of Americans fall short of obtaining an adequate quantity of Vitamin A.

Within food sources, there exist two distinct forms of vitamin A. The first is known as preformed vitamin A, which is prevalent in animal-derived products such as liver, fish, dairy, and eggs. The second variant is referred to as provitamin A carotenoids. These can be acquired from leafy green vegetables, as well as orange and yellow vegetables, in addition to tomatoes and products derived from tomatoes.

2. Vitamin C

Vitamin C stands as an indispensable nutrient crucial for the synthesis of collagen, the primary structural protein present in skin, bones, tendons, and cartilage. This protein holds the key to wound healing and sustains the functionality of the immune system. Additionally, it serves as an antioxidant within the body, offering protection against harmful free radicals that have the potential to inflict damage upon cells and DNA.

Remarkably, approximately 46 percent of the American population does not attain a sufficient quantity of vitamin C. Certain groups, such as smokers, those with limited dietary diversity, and individuals grappling with specific medical conditions such as cancer and kidney disease, might face a heightened risk of vitamin C deficiency.

The sources of vitamin C predominantly encompass fruits and vegetables. Among these, citrus fruits like oranges and grapefruits, along with kiwi fruit, strawberries, cantaloupe, and tomatoes, prove to be rich contributors. Moreover, vegetables including red and green peppers, broccoli, and spinach also harbor significant amounts of this essential nutrient.

3. Vitamin D

Vitamin D plays a pivotal role in facilitating the absorption of calcium, a fundamental element for robust bones and the prevention of ailments such as osteoporosis. Beyond this, the vitamin is indispensable for the proper functioning of muscles, the transmission of nerve signals between the brain and the body, and the reinforcement of the immune system’s ability to combat infections.

For most individuals, sunlight stands as the primary (and best) source of vitamin D. However, geographical location and seasonal variations can influence the absorption of this vitamin. In numerous parts of the world, the UVB content in sunlight might not be substantial enough to trigger adequate vitamin D synthesis.

Vitamin D insufficiency, which could potentially impact up to 95 percent of American adults, has the potential to give rise to conditions related to bone health, including osteoporosis and rickets. Furthermore, it is associated with an elevated risk of cancer, hypertension, and autoimmune diseases.

Among the key dietary sources of vitamin D are fatty fish like trout, salmon, tuna, and mackerel, as well as fish liver oil. While vitamin D content is relatively scarce in most foods, small amounts can be found in mushrooms, egg yolks, and cheese. Moreover, a significant number of animal milk types in the U.S. (and numerous plant-based milk alternatives) are fortified with vitamin D.

4. Vitamin E

Vitamin E serves as an indispensable nutrient that assumes the role of an antioxidant within the body, offering protection to cells against the detrimental effects of free radicals. Moreover, it lends support to the immune system’s functions, prevents blood clotting within blood vessels, and fosters cellular interactions throughout the body.

The absence of adequate vitamin E is linked to various conditions, including Crohn’s disease, cystic fibrosis, and certain genetic disorders. It also has the potential to trigger nerve and muscle impairments, loss of control over bodily movements, vision disturbances, and a compromised immune system.

Prominent sources of vitamin E encompass vegetable oils such as wheat germ, sunflower, and safflower oils. Additionally, peanuts, hazelnuts, and almonds stand as rich reservoirs of this vitamin. Certain green vegetables, notably spinach and broccoli, contribute a portion of vitamin E as well.

5. Calcium

Calcium, a mineral that finds its storage in bones and teeth, plays a crucial role in fostering their health and strength. This mineral extends its influence further by aiding in muscle movement, overseeing the constriction and relaxation of blood vessels, facilitating nerve communication between the brain and all other bodily components, and even contributing to the regulation of hormone secretion, including insulin.

Regrettably, a considerable number of individuals in the United States fall short of meeting their calcium requirements, particularly among children, adolescents, postmenopausal women, and those who abstain from consuming dairy products. Insufficient calcium intake is tied to bone-related issues like osteoporosis, rickets, and osteomalacia—a condition characterized by weakened bones.

Dairy items such as cheese, yogurt, and milk stand as the primary dietary reservoirs of calcium for many people. However, if you adhere to a vegan diet or experience lactose intolerance, you can enhance your calcium intake through vegetables like kale, broccoli, and Chinese cabbage. Certain fruit juices and plant-based milk alternatives are fortified with calcium as well.

6. Iron

Iron, a mineral stored within the confines of muscles, liver, spleen, and bone marrow, serves as a crucial component in the body’s intricate functions. It plays a pivotal role in the synthesis of hemoglobin, which in turn facilitates the transport of oxygen from the lungs to every corner of the body. Additionally, iron contributes to the processes of growth, development, and hormone production. Notably, this mineral functions both as an antioxidant and as a beneficial pro-oxidant within the immune system.

Regrettably, a significant proportion of the American population fails to attain adequate iron levels. Certain groups, including women experiencing heavy menstrual periods or pregnancy, infants, frequent blood donors, and individuals grappling with specific diseases such as cancer, gastrointestinal disorders, and heart failure, are more susceptible to iron deficiency.

Insufficient iron intake can result in iron deficiency anemia, a condition that impacts the levels of hemoglobin in the body. This deficiency can manifest in gastrointestinal disturbances, weakness, fatigue, reduced energy levels, and challenges related to concentration and memory.

Iron is present in a multitude of foods, spanning lean meats, seafood, poultry, legumes such as white beans, lentils, kidney beans, and peas, spinach, nuts, and raisins. Furthermore, some breakfast cereals and breads are fortified with iron, offering additional dietary sources of this essential mineral.

7. Zinc

Zinc is a mineral that is found in your cells. It helps your immune system function, makes proteins and DNA, helps wounds heal, and is crucial for your sense of taste and smell. Zinc also helps the body grow and develop in the womb.

Zinc deficiency is associated with slow growth in infants and children and delayed sexual development during adolescence, and can cause hair loss, diarrhea, loss of appetite, problems with wound healing, and decreased ability to taste food.

Deficiency in this mineral is becoming more common in the United States. Elderly Americans may be most at risk for zinc deficiency.

Oysters are the best natural source of zinc. Red meat, poultry, seafood, beans, nuts, and whole grains also provide zinc.

8. Potassium

Potassium, an essential mineral, serves as a foundational element for almost every facet of bodily function. It plays a pivotal role in facilitating kidney and heart operations, orchestrating muscle contractions, and enabling nerve transmissions. Beyond this, the mineral contributes to the movement of nutrients into cells while aiding in the expulsion of waste products. It also acts as a countermeasure against the detrimental effects of sodium, thus promoting healthier blood pressure levels.

A shortage of potassium can potentially contribute to elevated blood pressure, diminished bone strength, and an escalated susceptibility to kidney stones. Recent research indicates an upward trend in insufficient potassium intake within the American diet, heightening the risk of hypokalemia—an ailment characterized by low levels of potassium in the blood.

Potassium-rich foods are abundant in the diet, encompassing a variety of fruits such as oranges, bananas, dried apricots, raisins, and prunes. In the vegetable category, acorn squash, potatoes, spinach, tomatoes, and broccoli stand as notable sources of potassium. Legumes like lentils and kidney beans, nuts, milk, yogurt, and a diverse range of meats, poultry, and fish also contribute to potassium intake.

9. Magnesium

Magnesium, an essential mineral, plays an indispensable role in numerous bodily functions. These encompass the facilitation of muscle and nerve activities, the regulation of blood sugar levels, the management of blood pressure, and the synthesis of protein, bones, and DNA. Notably, magnesium deficiency, which could potentially impact as much as half of the U.S. population, gives rise to symptoms like reduced appetite, nausea, vomiting, fatigue, and weakness. Furthermore, it can impede the body’s capacity to effectively absorb vitamin D.

Several demographic groups possess an elevated risk of magnesium deficiency, including elderly individuals and those with prolonged histories of alcoholism, type 2 diabetes, and gastrointestinal disorders such as Crohn’s disease and celiac disease.

Magnesium-rich sources are diverse and encompass legumes, nuts, seeds, whole grains, and leafy green vegetables. Additionally, magnesium can be found in milk, yogurt, and certain fortified breakfast cereals, thereby offering multiple avenues to attain this essential mineral.

10. Fiber

Fiber, categorized as a macronutrient, constitutes a specific type of carbohydrate primarily present in plant-based foods. Unlike other nutrients, your body cannot fully absorb or digest fiber. Instead, it remains largely intact as it traverses your digestive system, contributing to the bulk of your stool.

The impact of fiber on your health is noteworthy. It diminishes the likelihood of developing conditions such as hemorrhoids and colorectal cancer. A diet abundant in fiber can lower the risk of heart disease, enhance the feeling of fullness after meals, and promote the maintenance of a healthy weight.

Regrettably, only a mere 5 percent of Americans manage to incorporate sufficient fiber into their dietary regimen. Inadequate fiber intake can elevate the risk of specific cancers, obesity, immune system impairment, and constipation.

Fiber derives from plant-based sources including fruits, vegetables, legumes, seeds, and whole grains. Fruits like raspberries, pears, apples, and bananas exhibit high fiber content, while vegetables such as green peas, broccoli, Brussels sprouts, cauliflower, and carrots provide ample fiber as well. Whole grains like barley, bran flakes, quinoa, oatmeal, popcorn, and chia seeds are also rich in fiber. Legumes like split peas, lentils, and black beans further contribute to the intake of this vital nutrient.

11. Omega 3 Fatty Acids

Omega-3 fatty acids, classified as polyunsaturated fats, serve as an essential component of nutrition. This micro-nutrient plays a crucial role in fostering the proper function of the heart, blood vessels, lungs, immune system, and endocrine system.

Research indicates that a significant portion of adults in the United States fall short of achieving the recommended daily intake of omega-3. A dearth of omega-3 can give rise to symptoms such as fatigue, depression, impaired memory, heightened inflammation, and hormonal imbalances.

The most effective dietary sources of omega-3 fatty acids are abundant in fatty fish, including salmon, mackerel, anchovies, sardines, and herring. Despite the widespread belief that seeds and nuts like flax, chia, and walnuts are substantial omega-3 sources, these foods merely offer a precursor fatty acid known as ALA.

To convert ALA into the biologically active omega-3 fatty acids, namely DHA and EPA, the body must undergo a process. However, this conversion process within the human body is notably inefficient, resulting in a conversion rate as low as two to ten percent.

Exploring Bioactive Compounds in Food

The significance of bioactive compounds discovered in edible plants and foods, crucial for both human and planetary health, has long been unrecognized. These naturally occurring bioactive substances, whether integrated into complete diets, ingredients, or supplements, possess the ability to influence various facets of human health and overall well-being. Recent strides in the genomic sciences and computational biology, coupled with the advancement of advanced nutrition, have led to the merging of nutrition and medicine. However, it has yet to be brought to mainstream adoption.

The term “bioactive food compound” describes extra-nutritional constituents that typically occur in small quantities in foods. Though non-essential nutrients (no vitamins, minerals, protein, fat or carbohydrates), these biomolecules in foods can modulate metabolic processes, promoting better health. They exhibit multiple metabolic activities, benefiting different diseases and tissues. While plant foods like whole grains, fruits, and vegetables are thought to contain these components predominantly, animal products such as milk, fermented dairy, and cold-water fish also contain bioactive compounds like probiotics, conjugated linolenic acid, long-chain omega-3 fatty acids, and bioactive peptides.

Various bioactive components are found in plant-based foods, including polyphenols, phytosterols, carotenoids, tocopherols, tocotrienols, organosulfur compounds, soluble and insoluble fiber, and fructooligosaccharides. These components are often found together within a plant food rather than singly.

Overall, animal and plant-based foods contain numerous bioactive components with potential health benefits. The challenge is to bring the knowledge of these health benefits to the masses and the adoption of related nutrition strategies for every-day life.

The Potential Benefits of Bioactive Compounds

Bioactive compounds like flavonoids, anthocyanins, tannins, betalains, carotenoids, plant sterols, and glucosinolates are commonly found in fruits and vegetables. They bring antioxidant, anti-inflammatory, anti-carcinogenic effects, protecting against various diseases. These compounds hold promise for creating functional foods that preserve health and fight diseases.

Fruits and vegetables offer diverse nutrients and bio-actives, including phenolics, flavonoids, and carotenoids. Notably, flavonoids have antioxidant and anti-inflammatory benefits, supporting heart and cancer health. Anthocyanins may aid heart health, but more research is needed. Carotenoids guard against cancers, promote vision and skin health. Glucosinolates defend against cancers and dementia. Still, the varying findings in research highlight the need for further exploration to fully harness their health benefits.

Here are the top foods that are rich in bioactive compounds, which can greatly benefit your health:

1. Seeds: Incorporate seeds like hemp, cacao, chia, and flax into your diet. They’re packed with nutrients and can help with inflammation, protein intake, cholesterol management, and more.

2. Healthy Fats and Oils: Opt for extra-virgin olive oil, avocado oil, and organic, non-GMO butter. These fats support weight loss, fight inflammation, and offer various health benefits.

3. Fruits: Enjoy berries, avocados, and grapefruit. They’re full of antioxidants, fiber, and vitamins that aid in weight control and offer protection against diseases.

4. Cruciferous Vegetables: Include cruciferous veggies like broccoli and bok choy in your diet. They’re powerful anti-inflammatories and cancer fighters, rich in vitamins and bioactive compounds.

5. Nuts: Despite being calorie-dense, nuts like almonds and walnuts are rich in protein, healthy fats, and fiber. They can help prevent obesity, diabetes, and heart disease.

6. Legumes: Choose legumes such as black beans and lentils. They’re loaded with antioxidants, fiber, and beneficial carbohydrates that combat blood sugar spikes and lipid imbalances.

7. Wild-Caught Cold-Water Salmon: Opt for wild-caught salmon to get omega-3 fatty acids that support heart health and reduce inflammation.

8. Teas: Matcha green tea offers antioxidants and potential cancer protection. Rooibos and holy basil tea can aid weight loss and boost energy. Senna tea supports natural digestion.

Including these “Essential Eight” foods in your diet can improve overall health and help combat various health issues.

Food as Medicine: Scientific Studies

There has recently been an uptick in the research around the nutritional healing benefits of healthy, whole foods. In lieu of adding to the length of this already prolific post, I have chosen to list several sources below:

Food is Medicine: Peer-Reviewed Research in the U.S.

Food as Medicine: Translating the Evidence

11 Foods that Lower Cholesterol

Heart Smart Foods for a Type 2 Diabetes Diet

Conclusion: The Science Behind Nutritional Healing

It is clear that though industrialized farming has increased yield and provided economical access to produce and animal products, it has come at a cost. Though it might be at dispute, it is my opinion that the costs have outweighed the benefits, as the current American industrialized “food system” (I go beyond agriculture to encompass fast and processed foods) and the ensuing American diet have led to the decline of rural farming communities while rendering the nutritional value of the typical American diet of minimal nutritional value at best. In addition, today’s typical diet is a primary cause of wide spread chronic health issues and increased medical costs in America. In closing, the case for the “Nutritional Healing” is summarized in the list below:

• The Industrial Farming System has increased yields in food production while decimating small communities, causing significant environmental damage and fostering a “food system” that encourages consumption of processed foods at the expense of human health.
• The modern American diet is heavily dependent upon unhealthy, processed foods, which both lack necessary nutritional value AND contain harmful ingredients such as high fat, high sugar, high salt and minimal vitamins and minerals.
• This diet is a major cause of obesity, high cholesterol, diabetes, cardio-vascular disease, cancer and a host of other health issues in America.
• The role that a nutritional diet has in maintaining health is well documented. However, most Americans consume a diet that leaves them deficient in a number of key nutrients, leading to a variety of chronic health issues and reduced quality of life.
• Pursuing a healthy, whole food diet has a significant positive impact on overall health and well-being for individuals, while also reducing chronic disease and the costs of health care in America.
• Above and beyond a simple, whole food diet, current research is looking into the bioactive compounds found in foods, primarily fruits and vegetables. The compounds, though having no specific nutritional value (aka, no calories, protein, fats or carbohydrates), can still have a positive effect on human health and the treatment of chronic disease.
• The most effective way to take control of your health is to eat a natural, healthy, low fat, high fiber, high nutrient diet with whole foods and low-fat proteins.

It is my hope that we will continue to see continued research into the “Healing Power of Foods” as well as continued integration between traditional medicine and the nutrition sciences. Until then, I encourage you to eat healthy, exercise and live a Healthy, Happy Retirement.

Lastly, check out my introductory post on this subject:  An Introduction to Nutritional Healing

Books & Other Resources

Books

• Prescription for Nutritional Healing, Sixth Edition
• Nutritional Healing – Books & Resources

Related Posts from Optimal Retirement Living & other Resources

•  An Introduction to Nutritional Healing

• History of Modern Nutrition Science

Article Sources

1. “The Omnivore’s Dilemma” by Michael Pollan

2. 10 things you should know about industrial farming; UN Environment Programme

3. The Effects of an American Diet on Health; University of Alabama, Birmingham Undergrad Research Council

4. The Benefits of a Nutrient Dense Diet

5. 11 Vitamins & Minerals Lacking in the American Diet

6. Natural Awakenings: Food as Medicine, the Healing Power of Nutrition

7. Global Wellness Institute: Nutrition for Healing Initiative

8. https://globalwellnessinstitute.org/initiatives/nutrition-for-healing-initiative/nutrition-for-healing-initiative-resources/

9. Frontiers in Nutrition: Bioactive compounds for human and planetary health

10. Encyclopedia.com – Bioactive Food Components

11. ACTA SCIENTIFIC MEDICAL SCIENCES (ISSN: 2582-0931) – Volume 3 Issue 9 September 2019

12. Natural Living Family – “Bioactive Foods: What they Are & Why You Need Them in Your Diet!”

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