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The turning of the year brings many resolutions for change. It is a time of year when health goals are prioritised and one great way to reach your health goals is by making nutritional alterations.
What you eat plays a major role in terms of how your body functions and it is now known that poor dietary choices influence the development of many long-standing chronic conditions. Food may play a role in your resilience to stress, mood patterns, gut health, immune function – the type of food you eat can even potentially slow the ageing process.
It can be easy to fall into the trap of eating the same kinds of foods. This New Year why don’t you make it a priority to try different foods that may give you the health boost you need. In this article we take a look at the evidence behind 6 foods you should be eating.
1. Natto
Recent media attention on natto has sparked interest in terms of the health benefits it brings. Natto is is a traditional Japanese side dish, made from fermented soybeans. It has a unique texture and flavour and whilst it may not please everyone’s taste buds, and may take some getting used to, research indicates it can have a profound impact on your health.
Soybeans are a good source of natural plant oestrogens; studies conducted over several decades show consuming phytoestrogens like soybeans give a clear benefit to balancing hormones. Female hormones naturally fluctuate throughout the reproductive years and when it comes to the onset of perimenopause and menopause, phytoestrogens can be a useful tool for symptom management.
Natto is also rich in vitamin K (1), essential for the action of several bone related proteins; a good intake of vitamin K is associated with healthy bone mineral density and a lowered risk of hip fracture. The inclusion of vitamin K rich foods like natto can be beneficial for conditions like osteoporosis (2).
It has also been found natto may support cardiovascular health as it aids in preventing the build-up of calcium in blood vessels, which may reduce the risk of heart disease (4).
2. Seed butters
Over the past 2 to 3 years, there has been an explosion of different kinds of nut butter on the market – whether it is good old peanut butter or almond, cashew or hazelnut, nut butters are versatile and packed with beneficial nutrients. Rich in protein, they aid in slowing digestion and support good blood sugar balance, and are rich in a variety of minerals like magnesium, zinc, calcium and potassium, all required for important enzyme reactions that enable the body to function efficiently.
This New Year may bring a new trend, this time for seed butters rather than nut butters. Seeds are a powerhouse of nutrients, as they contain enough nutrients to support the germination and growth of a new plant. This is one of the reasons why including a regular helping or two of a variety of seed butters may be a useful step towards achieving optimal health.
Pumpkin seed butter is a gorgeous green colour and has a rich flavour. It is a good source of protein and contains minerals like zinc and iron. A good intake of zinc is essential for reproductive functioning as well as a healthy immune system. Pumpkin seeds are also a useful source of fibre, aiding appetite management, supporting beneficial gut bacteria and digestive health, and contributing to blood sugar balance. The inclusion of pumpkin seeds has been shown to keep blood sugar stable after meals (5). This could be of importance for the control of conditions like Type 2 diabetes.
It is worth keeping an eye out for the growing trend for watermelon seed butter. Shelled watermelon seeds have around 30% protein and are rich in an amino acid called arginine (6). Arginine influences the release of a compound called nitric oxide in the body, known to aid in the opening up of blood vessels and contributing to a healthy cardiovascular system (7). In addition to arginine, watermelon seeds contain high amounts of specific B vitamins and minerals, needed for energy production.
3. Kombucha
Kombucha is a fermented, slightly effervescent drink with a tangy taste, made from black or green tea.
Fermented foods have been around for centuries and was historically used as a way of preserving food. Fermented foods are becoming more accessible and it is now common to see them in large supermarkets as well as small independent health food shops.
The process of fermentation involves yeast or bacteria and is thought to enhance the nutrient content and make the food more digestible. In addition to this, fermented foods are a rich source of prebiotics, used as a food by the naturally present beneficial bacteria in the gut, also called the microbiome.
Research has indicated kombucha not only helps to feed and support the gut microbiome, but may also ward off unwanted bacteria (8).
Including good sources of prebiotics to feed the beneficial bacteria is supportive of your gut health and also exerts a positive influence on immune system functioning. The actions of a healthy microbiome extend to modulating the inflammatory response – research has also shown the microbiome plays a role in the formation of neurotransmitters, important for mood and motivation. It follows that a healthy gut influences a healthy mind.
An interesting study examined the link between the intake of fermented foods and mental health and found that eating fermented foods regularly reduced the incidence of social anxieties (9).
4. Tempeh
An Asian staple, tempeh is eaten regularly in Indonesia. It is made from fermented soybeans and provides the benefits of fermented foods as well as the rich phytoestrogen content naturally contained in soybeans. The soy isoflavones – genistein and daidzein – found in tempeh have been linked to symptomatic support through the menopause. In countries where there is a high intake of tofu or tempeh there is lowered incidence of menopausal symptoms.
Tempeh is also a good source of fibre, protein, calcium, magnesium and iron. It can be versatile and flavoured with herbs and spices and has a more compact texture compared to tofu. If you are conscious of animal welfare or the environmental impact of eating meat, or simply want to eat more plant-based food, tempeh is a nutritionally balanced alternative to meat.
5. Fonio
A rather new grain to the UK food market, fonio is an ancient grain related to millet and with origins in West Africa.
It has been likened to couscous and quinoa and has a unique nutritional make-up.
As it is gluten free, it is suitable for those with coeliac disease or non-coeliac gluten sensitivity. Its protein content provides more essential amino acids than quinoa, and fonio is low on the glycaemic index, making it suitable for those with blood sugar imbalances or conditions like Type 2 diabetes.
It contains iron, zinc, magnesium and other phytochemicals. But a word of caution with fonio – it contains flavonoids that may negatively impact thyroid function (10), so as with any new food, eat in moderation.
For those with thyroid issues seeking a gluten free grain, buckwheat may be suitable. Like fonio, it contributes more protein than other grains such as wheat, and is low on the glycaemic index. Buckwheat is also rich in many plant antioxidants like rutin and quercetin and contains more antioxidants than other grains (11).
Antioxidants offer protection for your body from damaging molecules produced due to environmental toxins, stress, poor dietary choices, excessive exercise and poor sleep. A good antioxidant intake may slow the ageing process.
6. Moringa
Moringa oleifera, also called the drumstick tree or horseradish tree, is native to India and is grown in parts of Asia and Africa.
Various parts of the tree are consumed, including the fruit, leaves, roots and seeds. It has long standing use in Ayurvedic medicine for its health benefits and is rich in a variety of nutrients including vitamin C, magnesium, calcium, potassium, beta-carotene and several plant polyphenols.
The plant polyphenols found in moringa have been shown to have potent antioxidant capacities and help protect against oxidative stress, a situation where there aren’t enough dietary or naturally produced antioxidants to combat damaging free radicals. Oxidative stress has been linked to a variety of chronic health conditions and contributes to the ageing process.
Including moringa, in powder, tea, capsule or oils, may benefit a wide range of conditions, including blood sugar imbalances and menopausal symptoms (12). It has also been shown to have antimicrobial actions, support gut health and reduce inflammation (13). With its comprehensive nutritional profile, moringa provides versatile support.
Takeaway
Making health goals and resolutions for the New Year doesn’t have to involve eliminating certain foods. Adding in highly valuable, nutritious and health giving foods can help you in the ultimate goal of reaching optimal health.
Each and every person is an individual and responds in a unique way to food. To find out more about which foods you should be eating for your individual circumstances, a consultation with an experienced Amchara Personalised Health Practitioner can help guide you. A one to one consultation and the use of functional medicine tests helps to establish your specific needs.
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