Most foods contain the maximum healing nutrients when in their natural state. However, the nutrients your body obtains from a specific food are dependent on a number of variables. The growing practices such as the use of composted manure or pesticides, the ripeness when harvested, storage after harvest, and damage during transport can all make a fruit or vegetable more or less nutritious.
The organic standards in the United States do not address food quality, just the methods of production and handling. Valid research comparing organic and conventional food is scant, although some studies suggest that organic foods contain higher levels of some trace minerals.
This is why the claim that local and organic foods are more nutritious is still a topic of scientific debate. It makes sense that a local product picked the same morning that travels a short distance would offer the most nutrients.
However, when considering only nutritional value, it is not always a sure thing that local and organic will come out on top. For example, perhaps organic practices were used to grow the food, but it was damaged during transport, causing a loss of nutrients.
Your choice and source of food are decisions you will have to make for yourself. Considerations pertaining to your budget, the environment, and your local economy will all play a role in your decision. That being said, here are a few guidelines you can use to increase the likelihood that you will get the most nutritious foods, specifically produce, for your dollar:
- If you are purchasing from a local farmers’ market or grocery store, get to know the grower and supplier. Find out where your food is coming from, how it is grown, when it is picked, and how it is transported.
- Buy ripe, undamaged produce and use it as soon as possible.
- Buy foods that are in season when you can. However, there are many foods, such as papayas, mangoes, guavas, seeds, and nuts, that offer health benefits but may not be grown locally. In this case, embrace global access to food or take advantage of the availability of these foods when you travel.
- Consider growing your own food. It may seem overwhelming at first, but amazing things can be done even with small balcony and urban gardens. At the very least, a pot full of herbs can be beneficial to your health and add flavor to your foods.
When it comes to animal products, research has indicated that some sources do have enhanced nutritional value. Evaluations have shown that eggs from pastured hens contain more omega-3 fatty acids than those from hens raised on factory farms. Beef from grass-fed cows that eat little to no grain is lower in total fat, and has more vitamin A, vitamin E, and omega-3 fatty acids than beef from grain-fed cows. In addition, beef and dairy products from grass-fed cows contain more conjugated linoleic acid (ALA), which has possible anticancer and antioxidant properties.
Cooking and Eating Healing Foods:
It is true that heating foods during cooking can destroy some of the valuable nutrients that fresh food provides. For example, vitamin C and folate are unstable to heat. When these foods are cooked, especially for longer periods of time, their nutrient content is decreased.
On the other hand, cooking isn’t all bad. For example, boiling spinach for a short period of time, about one minute, may reduce the vitamin C content, but it also reduces the oxalate content. Oxalates may interfere with the absorption of calcium, so fewer oxalates are a good thing. In addition, while long periods of heat can destroy some of the beta carotene in carrots, lightly steaming them may help to improve its absorption by the body.
You will find tips throughout this book for cooking methods to preserve nutrients, but the best advice for cooking and eating healing foods is to vary the foods you eat and your preparation methods. Enjoy fresh fruits and vegetables raw, but don’t be afraid to toss them in a stir-fry or steam and mix them with whole-grain pasta from time to time. Variety in both cooking and food choice is the best way to eat for health and healing.
Medical Considerations:
It is important to note that the recommendations in this book are most often focused on prevention. Eating certain foods and specific nutrients can decrease your risk of developing common diseases and conditions.
In some cases, foods can also help to alleviate symptoms. However, once you have been diagnosed with a disease or disorder, it is important to work with your health care provider in order to control it. This is especially true if you are taking a medication. Unfortunately, some foods can interact with medication and cause adverse health effects. While your long-term goal may be to control your condition and eliminate the need for such drugs, it is important to devise a plan with a medical professional who knows you and your health history to reach that goal.