Certain foods can have beneficial effects on health, and many have potential healing or medicinal properties. Emerging research is telling us certain substances found in foods can help protect us against disease. There are many ways food can help in your life, from relieving stress to sleeping better
COPE WITH STRESS
B vitamins help the body cope with stress, and these vitamins are essential for the nervous system. Eat more products such as wholemeal bread and wholegrain breakfast cereals such as bran flakes and porridge.
Other beneficial foods are fruit and vegetables, lean meat, poultry, eggs, low-fat dairy products and pulses (such as peas, beans and lentils). Avoid drinks containing alcohol and caffeine. Alcohol acts as a depressant on the nervous system; excess caffeine can lead to palpitations, rapid breathing and disturbed sleep.
INCREASE THE BODY'S DEFENCE SYSTEM
The immune system helps protect the body from bacteria and viruses. Research has proven that a diet low in vitamin C, zinc and beta-carotene reduces the body's ability to fight invasions from hostile organisms. Foods that are high in vitamin C are citrus fruit and berries. Foods that are a rich source of zinc include oysters, liver, pumpkin seeds, red meat and sardines. Beta-carotene-rich foods include sweet potatoes, carrots, apricots and oranges.
Alcohol, when consumed in large amounts, increases the risk of long-term damage to health. Limit your intake of alcohol to two units a day (roughly equivalent to two 330ml cans of beer or two 100ml glasses of wine). These guidelines are benchmarks and are not targets to drink up to.
IMPROVE EYESIGHT
Links have been made between some antioxidant substances and a reduced risk of eye problems such as cataracts and glaucoma. Wholegrain foods and red meat contain B vitamins and may help maintain the health of the optic nerve. Green leafy vegetables and orange-coloured fruit and vegetables are a good source of beta-carotene, which the eyes need to allow them to adapt to darkness.
Foods containing vitamin C, such as citrus fruits and berries, may reduce the risk of raised pressure in the eye, which is useful for people with glaucoma and those prone to cataracts.
RELIEVE DEPRESSION
Dietary changes prove to be most beneficial in people suffering mild to moderate depression. Oats contain saponins, alkaloids, B vitamins and flavonoids, all known for their anti-depressant properties. Basil contains a substance called basil camphor, also thought to have an antidepressant action.
Eat more Brussels sprouts, beetroot, broccoli and asparagus as they're all rich in folate; low levels of this B vitamin are linked to depression. Breakfast cereals and yeast extract are fortified with folic acid.
Vitamin B6 is responsible for converting a substance called tryptophan into serotonin which raises mood. Good sources of vitamin B6 are wholegrains, cod, turkey, beef and bananas.
IMPROVE YOUR SKIN
Diet plays a large role in the maintenance of healthy skin. Vitamin E and monounsaturated fats help maintain skin structure and help wounds to heal; eat more avocados to provide you with Vitamin E. Zinc, protein and iron are contained in red meat; these may help reduce inflammation, help the skin renew itself and promote wound healing. Oily fish contains omega-3 fatty acids EPA and DHA, which can decrease inflammation and improve the skin's water resistance and can help in the treatment of psoriasis. Beta-carotene and vitamins A and C help the body protect itself from sun damage - eat citrus fruit and orange or dark green vegetables.
COMBAT PMS
Bloating is a symptom of premenstrual syndrome; foods that may be beneficial are fruit, vegetables and oats as they are all rich in soluble fibre, which is easier for the digestive system to deal with than insoluble fibre. Avoid swede, cabbage and pulses and cut back on salty foods, as all these can cause bloating. Sunflower seeds and pumpkin seeds are rich sources of omega-6 fatty acids; if you have PMS you may be deficient in these.
Green vegetables, bread and pasta are good sources of magnesium, which is needed for normal hormone function. Magnesium deficiency may also contribute to muscle cramps and aches. Evening primrose oil capsules taken daily have been shown to help reduce breast discomfort.
COMBAT POOR CONCENTRATION AND TIREDNESS
If you are unable to concentrate and are feeling tired all the time, you may have anaemia. This is caused by poor iron intake and people who eat little or no meat are particularly at risk. Also at risk are women and teenage girls. Loss of blood through menstruation increases women's requirement for iron. Eat red meat and, if you like it, liver is a very good source of iron.
IMPROVE YOUR SLEEP
How well you sleep can depend on what you eat. Have a small meal or snack no less than three hours before going to bed. Limit your intake of caffeine in the evening from tea, coffee and soft drinks. Also try limiting your alcohol intake at night and try to drink a cup of warm milk before bed. Watching what you eat can help, but don't avoid food entirely at night. If you go to bed hungry, your body may wake you in the middle of the night. Regular physical activity will also help you sleep well, but avoid exercising three hours before you go to bed, because that can also keep you awake.
IMPROVE YOUR BONES
As we get older the density of our bones lessens, increasing the risk of fractures. This is called osteoporosis. Foods that can help are dairy products such as trim milk, low-fat yoghurts and cheese - try to have three portions a day. Oily fish such as mackerel, sardines, salmon and fresh tuna provide vitamin D, which helps the body absorb calcium more efficiently. If you don't like oily fish then eggs, butter and fortified margarine are also good sources of vitamin D.
Carbonated soft drinks are best avoided as they contain phosphoric acid, which contributes to calcium loss and therefore increases the risk of osteoporosis.
Different foods can be therapeutic in varying conditions and life stages; foods containing calcium and vitamin D are helpful during the years when the bones are still forming, and iron is helpful for people who are tired, lethargic and possibly anaemic.
So whether you are suffering from PMS or sleepless nights, it is worth remembering eating the right foods can help.
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