heal
body
your
with
f ood
the path to good health
and long life starts
in the kitchen .
BY ALYSSA JUNG
H E A LT H
Y ou are what
you eat”
isn’t just a cheeky phrase used by doc-
tors and health experts to trick us into
eating a healthy diet: It’s actually very,
very true. If you feed your body nour-
ishing foods, your inner workings will
your body needs to run from day to
day, and specific nutrients can aid
in healing what needs help (such as
blood pressure that’s a smidgen too
high or muscle mass that could use
a boost). Here’s how to turn food into
one of your most useful health tools.
Balance Your Gut
flourish, and so will you—but if you A healthy gut sets the stage for
fill it with junk, your internal systems optimal overall health. That’s because
will falter, and your health (and your many of our body systems are linked
body!) will start to reflect that. in some way to our gut microbiome. “A
That’s why “it’s never too late to start healthy gut lining makes it much easier
eating healthier. The changes you make for essential nutrients to be absorbed so
at any age can elevate your health,” your body can put them to use,” explains
says William Li, M.D., a physician Valerie Agyeman, R.D., a dietitian and
and the author of Eat to Beat Disease: the host of women’s health podcast
The New Science of How Your Body Can Flourish Heights. If you think it’s pretty
Heal Itself. “True health care is what cool that 70% of your immune system
we do between visits to the doctor—our lives in your gut, you may be interested
everyday habits when it comes to diet to learn about the gut-brain axis, which
and lifestyle make all the difference is basically a health highway that con-
in the world when it comes to staying nects the two such that maintaining a
vibrant and warding off disease.” balance of good and bad gut bacteria can
Being healthy takes a lot of hard work positively influence cognitive and mental
on your body’s part. A slew of factors— health, Agyeman says. The gut plays a
such as the presence of inflammation, role in regulating hormones that impact
how strong your heart is, your gut- menstrual cycles and menopause too.
health status, whether your skeleton On the flip side, when the gut-bug
is sturdy, and how you feel mentally— mix isn’t balanced, harmful bacteria
influence overall health. But you can can take over, making it harder to
support your body by learning how to keep inflammation in check, affecting
make food its daily medicine. A bal- things like immunity, and possibly
anced diet is an essential part of what leading to gastrointestinal issues
70 P R E V E N T I O N .C O M • J U N E 2 0 2 4
HEALING PICKS
P R O B I O T I C F O O D S : These populate the
gut with good bacteria; go for yogurt,
kefir, and fermented items like kimchi
and kombucha. Not all yogurts contain
probiotics, so check the label—some
have the “Live & Active Cultures” (LAC)
seal to verify the probiotic content,
while others list specific probiotic
strains the product contains, commonly
S. thermophilus and L. bulgaricus.
P R E B I O T I C F O O D S : Featuring indigest-
ible fibers, these picks are food for ben-
FR A N CES CO Z ER I L L I/GAL L ERY S TO CK .
eficial gut bacteria; find them in garlic,
onions, bananas, asparagus, and honey.
F O O D S W I T H F I B E R : This nutrient is
essential for regular bowel movements
such as irritable bowel syndrome, and to bulk up stool so it can travel
constipation, heartburn, diarrhea, efficiently through the digestive tract,
and bloating. That’s why it’s crucial says Agyeman. Produce, nuts and
to eat foods that will help you achieve seeds, legumes, and whole grains are
that coveted microbiome makeup. solid sources of fiber.
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 71
H E A LT H
Tame Inflammation monounsaturated fats help decrease
inflammation, Blatner says. Fish such
Fighting chronic inflammation is as salmon and trout, nuts and seeds,
the wellness world’s latest obsession— olives, avocados, and olive oil are
and unlike with some of the wackier all sources of these green-light fats.
trends (notice the side-eye, “internal M A G N E S I U M - R I C H F O O D S : “Research
shower” folks), there is a lot to this one. suggests that magnesium can act like
Inflammation is the body’s natural an antioxidant to fight inflammation,”
defense system that’s deployed here says Blatner. Spinach, pumpkin seeds,
and there to help us heal from injury tuna, brown rice, black beans, almonds,
or illness, but it becomes an issue when avocados, bananas, and dark chocolate
it sticks around too long and causes are all great sources of this mineral.
damage to cells, tissues, and organs that H E R B S A N D S P I C E S : These seasonings
affects how well they function. This is a make food taste good and contribute
big deal because over time it may contrib- anti-inflammatory power.
ute to the development of diseases like
heart disease, cancer, and diabetes, says
Dawn Jackson Blatner, R.D.N., author Make Over
of The Flexitarian Diet. “The good
news is that eating a varied, nutrient-
Mental Health
rich diet can help support the body’s When you think about how
natural ability to regulate inflammation,” intertwined food and cognitive
Blatner adds. health are, it’s no surprise that what
you eat also impacts mental health—
HE ALING PICKS in a couple of ways. For one, “nutrition
COLORFUL FRUITS AND VEGGIES: plays a direct role in hormone and
Bright foods like berries, apples, neurotransmitter synthesis, influencing
cabbage, carrots, broccoli, beets, and mood-regulating chemicals like sero-
bell peppers are rich in antioxidants tonin, dopamine, and norepinephrine,”
and other anti-inflammatory compounds. explains Laura Iu, C.D.N., a registered
F I B E R - F I L L E D F O O D S : A healthy gut dietitian in New York City.
helps regulate inflammation, so foods There has also been a lot of research
high in fiber such as beans, lentils, and on how specific vitamins and minerals
whole grains feed good gut bacteria influence mental health issues such as
to promote microbiome balance. (You stress, anxiety, and depression. Two
also need a stream of good bacteria, types of omega-3 fatty acids (EPA and
so don’t forget probiotic foods.) DHA) have been shown to help reduce
H E A LT H Y F AT S : Polyunsaturated fats symptoms of stress and anxiety,
(omega-3’s are among them) and and they aid in nerve cell function
72 P R E V E N T I O N .C O M • J U N E 2 0 2 4
The 5 F’s of
and neurotransmitter regulation.
And sometimes food can boost your
GUT HEALTH
Improve your gut health by
mood simply because of how it makes
using this cheat sheet from Dawn
you feel—through tastes, textures, or
Jackson Blatner, R.D.N.
nostalgia. “Comfort foods have gotten
1
a bad rap for being ‘unhealthy,’ but C H E W F O O D F U L LY.
enjoying comfort food from time to time Digestion begins in the
is important for everyone,” says Judy mouth. Chewing our food
Ho, Ph.D., a neuropsychologist and the completely makes it easier
author of The New Rules of Attachment. to digest so we’re able to get
To make feel-good meals meaning- more nutrients from it.
ful, Ho recommends this: Before you
dig in, shift your thinking to be more
mindful. “Make the first few bites
2 FOCUS ON FIBER.
The goal: 30 g each day to
help strengthen the gut and
ceremonial and really savor them,” she
provide fuel for good bacteria.
adds. “Own your decision to enjoy a
‘treat’ and appreciate the experience.”
HE ALING PICKS
3 F L U I D S M U S T F L O W. When
you consume more fiber, it’s
important to drink more liquids;
they work together to keep your
S A L M O N : It delivers healthy fats and
digestive tract clean and strong.
vitamin D, two essentials for managing
4
stress, anxiety, and depression. Low F O R T I F Y F R I E N D LY
levels of the “sunshine vitamin” have BACTERIA.
been associated with increased risk of Research suggests that
depression and anxiety, Iu says, and fat having six or more servings
impacts how mood-related chemicals of fermented foods daily can
and hormones function. drastically improve gut health;
O AT S : Whole grains such as oats are if that doesn’t feel possible
complex carbs, and they help regulate (at least not right away),
blood sugar for a more stable mood; starting with one daily serving
they also provide B vitamins, which is a step in the right direction.
contribute to the production of serotonin,
a brain chemical that elicits feelings
of relaxation and wellness, says Ho.
5 F I T N E S S I S K E Y.
Science says exercise
equals a healthier gut; 30 to
N U T S A N D S E E D S : These are a source 90 minutes thrice weekly resulted
of omega-3’s, which help keep stress in significant consistent and
hormones like cortisol and adrenaline positive gut-bacteria changes.
under control, explains Ho. Olive oil
and avocado are also rich in omega-3’s.
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 73
H E A LT H
D A R K C H O C O L AT E : It’s lower
in sugar than milk chocolate,
which means less risk of an
energy crash, and it contains
antioxidants that tend to boost
positive emotions, says Ho.
D A I R Y: Milk, cheese, and yogurt
could contribute to reducing and
preventing depressive symptoms.
“A recent large study found
that as calcium intake increased,
symptoms of depression
decreased,” says Ho. “Vitamin D may
also help improve mood by elevating
serotonin levels in the brain.”
Shore Up
Your Skeleton
Bone density and muscle mass
naturally decline as we age, which
can lead to conditions like osteopo-
rosis and increase the risk of falls or
fractures—all of which may affect your
mobility and quality of life. Plus, “mus-
cle is known as ‘the longevity organ,’
meaning the more muscle you have, the
longer you may live and the healthier
you may be. More muscle is associated
with better immunity and healthy
cholesterol, triglyceride, blood pressure,
and blood sugar levels,” Blatner says.
So it’s crucial to support and Moore, R.D.N., author of The Plant
strengthen your bones and muscles. Love Kitchen.
O L I V ER B U R S TO N.
In addition to using weights a few times “Minerals like calcium and
a week, loading up on foods that are phosphorus are the building blocks of
high in the right nutrients is another bone, and vitamin D is necessary for
powerful way to do that, says Marisa calcium absorption,” Moore explains.
74 P R E V E N T I O N .C O M • J U N E 2 0 2 4
All-Star A N T I O X I D A N T S
These biological bodyguards help protect us from free radicals—
harmful molecules that damage cells and may lead to disease, says Valerie
Agyeman, R.D. Plant foods provide a huge array of good guys,
but these standouts are especially deserving of the spotlight.
F L AV O N O I D S : found in orange and V I TA M I N C : Studies
They lower inflamma- yellow foods and leafy show that it can help
tion, promote heart green produce, and it support and regenerate
health, and reduce supports skin, vision, other antioxidants in
chronic disease risk. and immune health, the body, says Chou.
“Anthocyanins in says Blatner. Lycopene, Citrus, cruciferous
red, purple, and blue found in red and pink veggies, and bell
foods, quercetin in produce, may support peppers are high in it.
onions and purple heart health and help
protect against certain S E L E N I U M : This is
cabbage, isoflavones
in soy foods, and cancers such as pros- a must-have when
catechins in green tea tate cancer. Lutein and it comes to a strong
are great to include zeaxanthin also fall into immune system, and
in your diet,” says this category and may research suggests that
Sherene Chou, R.D.N., reduce the progression it may help reduce the
cofounder of food of age-related macular risk of breast, lung, and
andplanet.org. degeneration. Try to pair prostate cancers, says
these picks with a fat, Chou. A single Brazil
CAROTENOIDS: like olive oil, for optimal nut can deliver 100%
Beta-carotene is absorption, Chou adds. of your daily needs.
“Magnesium and protein are also tofu are great plant-based choices, while
key for bone and muscle health.” fish and poultry are smart lean proteins.
If you have trouble getting enough F O O D S T H AT C O M B I N E C A L C I U M A N D
vitamin D through food, your doctor V I TA M I N D : These rely on each other to
may suggest supplements. confer benefits, so a pro hack is to eat
foods with both. Go for fortified dairy
HE ALING PICKS and plant-based milk, yogurt, or cereal;
P R O T E I N S : You can incorporate both canned fish such as salmon; and eggs.
plant and animal proteins, aiming for V I TA M I N K - A N D N I T R AT E - R I C H P I C K S :
0.6 g of protein per pound of body “New research suggests we should focus
weight per day, Blatner says. Legumes on vitamin K and nitrate for bone and
and soy-based foods like tempeh and muscle health,” says Blatner. Vitamin K, in
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 75
H E A LT H
leafy greens
and crucifer-
ous veggies,
may increase
bone density
and reduce
fracture risk.
Nitrate, present
in beets and leafy
greens, may boost
oxygen and blood
flow to muscles.
Help Your Heart
There’s no overstating the link heart-supporting plant compounds, but
between nutrition and heart health. berries are particularly high in ellagic
The right foods fuel your ticker by acid, which research says may protect
supporting functions like heart rhythm against heart disease, says Dr. Li.
and desirable things like stable blood C I T R U S A N D M E L O N : These are replete
sugar, healthy cholesterol levels, and with potassium, a mineral that “often
blood pressure control, Moore says. flies under the radar when it comes to
However, “No ‘supernutrient’ does it heart health, but helps maintain normal
all, so the best way to eat for your heart blood pressure levels,” says Moore.
is to focus on a diverse array of foods B E A N S : Plant sterols and soluble fiber
that contain polyphenols and fiber,” in legumes help keep cholesterol in
Dr. Li says. “Just as important is to check, Moore says, and magnesium aids
cut down on ultra-processed foods, in regulating heartbeat and warding
which are filled with additives that can off diabetes, a heart disease risk factor.
damage your cardiovascular system.”
O L I V E O I L : This cooking staple, like
Studies show that a Mediterranean whole olives, features hydroxytyrosol, a
eating style (whole grains, lots of pro- heart-protective antioxidant, says Dr. Li.
duce, lean protein like fish, and healthy
T O M AT O E S : Red and pink produce
fats such as from olive oil, legumes, and
such as tomatoes, pink grapefruit,
nuts) provides a heart-healthy mix, but
pink guava, and watermelon boasts
the foods below are über heart-smart.
GE T T Y I M AGES .
lycopene, which helps nurture and
protect the endothelial cells that
HE ALING PICKS feed heart muscle and make up blood
B E R R I E S : All fruits have lots of vessel linings, Dr. Li says.
76 P R E V E N T I O N .C O M • J U N E 2 0 2 4
