 
Food as Medicine: Healing 
Your Body and Mind with 
Food


Disclaimer:
This eBook was written by (your name). 
I am not a doctor or health professional, 
and cannot be held liable for the 
information written here. 
This book is meant to provide 
information about benefits of a healthy 
diet.
It is not intended to provide medical 
advice. Do not use it as an alternative to 
seeking help from a medical 
professional.

Table of Contents

Chapter 1: Can Food Really Be Used as Medicine? 	5
    Why What You Eat Matters	6
    Can Food Replace Medicine?	6
    Quick Tips for Eating for Health	7 

Chapter 2: Medicinal Plants for Improved Health	9
    Healing Herbs	10
    The Healthiest Spices 	11
    Should You Go Organic?	12
    Growing Your Own Plants at Home	15

Chapter 3: Prebiotics and Probiotics 	16
    Prebiotics  	17
    Probiotics 	18
    Good VS Bad Bacteria 	20
.
Chapter 4: Eating for Physical Ailments	22
    Heart Health 	23
    Brain Health 	24
    Chronic Pain  	25

Chapter 5: Improving Your Mood and Mental Health with Food  	27
    Vitamin C 	27
    Vitamin B6 	28
    Zinc 	28
   








Introduction

Your overall health and wellness is dependent on many things. Genetics and what you 
are born with, your lifestyle, whether or not you engage in unhealthy habits like drinking 
or smoking, where you live, and yes – what you eat or don’t eat.
It is important to know that your diet is so much more than how much you eat, and 
whether or not you eat “junk food”. It goes beyond weight loss or weight management, 
and can actually affect what illnesses you get and whether or not you are at high risk for 
heart disease, high blood pressure, and diabetes. 
This book is going to explore how food can be used as medicine – not to replace it, but 
to help it work better. To give you the best shot at being the healthiest person you can 
be, and hopefully live a long, happy life while nourishing your body the right way.

The 5 chapters in this book will help you answer the following questions:

1. Can food really be used as medicine?
2. What medicinal plants and herbs improve your health?
3. What about prebiotics and probiotics?
4. Can you treat physical conditions with your food?
5. How about your mood and mental health?

Keep reading to learn more about using food as medicine, and discover why what you 
eat makes such a drastic difference in your overall health.








 



Can food be used as medicine?

This is the big question, and we want to start by answering it first in this book. It is 
important to note a few things before we continue:

This is not meant to replace medical intervention or advice from your doctor. As 
with most areas of natural or alternative medicine, it is meant to provide an alternative, 
not necessarily a replacement. You are still encouraged to talk to your doctor any time 
you have worries about a health condition, but changing your diet can potentially 
improve your health, both mentally and physically.

We are not promoting restrictive or strict diets. By using the word “Diet” it is meant 
only to portray a change in what you eat and the way you eat, NOT talking about fad 
diets or restrictive diets. Eating for health and medicine is about adding in the good 
stuff, not necessarily taking away any foods or food groups.

Food is medicinal because of the nutrients they contain. The reason why food can 
be medicinal is not because of the foods themselves. You don’t need to put them in 
boxes or categories. It is more that the nutrients they contain can hurt or help your 
overall health. 






Why What You Eat Matters

You have probably heard the phrase “You are what you eat” many times, but have you 
really thought about what this actually means?

It is frequently used as a way to discourage unhealthy eating for people who are trying 
to diet or lose weight, but it has many connotations. This phrase is trying to inform you 
of the importance of what you put in your body. Not just how much for weight 
management, but the ingredients, chemicals, and nutrients that may or may not be in 
your food.

You and your health, including physical and mental health, can be greatly changed (or 
hurt) just by the foods you eat. 

If you don’t eat enough vitamin C, you are at a higher risk for a weakened immune 
system and might get sick more often. On the other hand, if you have a very balanced 
diet with lots of important nutrients, you can actually reduce your risk for many diseases 
and illnesses. 


You Can Get All Necessary Nutrients Through Food

Most, if not all, of the nutrients your body needs not just to survive, but to thrive, can be 
achieved just through the foods you choose to eat. Vitamins and minerals are found in 
whole, clean, fresh foods, but even processed foods can have a lot of the iron, calcium, 
protein, zinc, and other nutrients that a body needs to grow and thrive. 

This is why food is often used as a natural remedy to help with physical ailments, not 
necessarily to replace medicine completely, but to help you use a little less of it. 


Can Food Replace Medicine?

The short answer is no, but the honest answer is yes and no. In many cases, you are 
able to improve your health and longevity with a healthy diet. Many people find that 
increasing nutrients through their diet helps them lower their blood pressure and 
cholesterol, reduce the risk of diabetes, help protect their brain and heart, and even get 
help with anxiety and depression.

Medicine is still needed, but by switching to a healthier diet, you have the opportunity to 
rely less on drugs, and instead just nourish your body the right way. This is health from 
the inside, out.



Are You Inadvertently Making Your Symptoms Worse?

Another thing to keep in mind is that what you eat might not be helping you, but instead 
hurting you. Therefore, the best thing you can do is to reduce some of the foods you 
eat, and instead look for alternatives with more vitamins and minerals that your body 
needs.

Here are some examples:

You can suffer from malnutrition without knowing it. Yes, you can absolutely be 
malnutritioned even if you don’t feel like you are starving. This is not just when you don’t 
eat enough, but when you don’t eat enough of the right nutrients. 

If all you ate for a week straight was vegetables, sure you would get a lot of amazing 
vitamins and minerals, but you would likely be low on iron, protein, and zinc. These are 
essential nutrients your body needs. 


Your foods might be making you sick. It is also possible that you have an aversion or 
sensitivity to certain foods, which is making you sick. It is not always as obvious as a 
food allergy, where you have an immediate reaction to it. Sometimes, it can take longer 
to realize your abdominal cramping is from IBS or that you have a sensitivity to high-
histamine foods.


If it makes you feel bad, it is probably bad for you. While this is a broad 
generalization, it can be true in many cases. People often eat what they want or what 
they are used to, but don’t pay attention to how it makes them FEEL. If you are tired, 
have a headache, stomach problems, or cramping after eating a certain type of food, it 
is probably best to investigate why that is. 


Quick Tips for Eating for Health

In order to eat for your health, here are a few quick tips to get you started:
  
 
Make Sure Your Foods Are Rich in Nutrients
 
Your body will benefit greatly from eating foods that are high in nutrients and avoiding 
those that low in nutrients. Foods that contain high levels of fats, salt, or added sugars 
are low in nutrients. Meanwhile, foods such as whole grains, plants, low-fat dairy and 
lean protein are packed with nutrients.  



 
Include a Variety of Proteins
 
Having enough protein in your diet is important because you can't build muscle or repair 
muscle without it. The most important part of including protein in your diet is to 
remember to get a wide variety of protein in your diet, instead of just sticking to one type 
of protein source. Good protein sources include:  

Low-fat cuts of beef and pork
Skinless poultry
Beans and peas
Seafood
Soy
Nuts and seeds


Include Fruits and Vegetables
 
The healthiest diet will always include a variety of fruits and vegetables. When you 
consume fruits and vegetables you can rest easy knowing that you are filling your diet 
with most of the important vitamins that you need in order to be healthy. 

Fruits and vegetables are rich in vitamins and anti-oxidants, and both are vital in the 
fight to keep your body free of cancer, heart disease and other potentially fatal 
diseases. The best way to make sure that you are consuming enough vitamins and anti-
oxidants is to include fruits and vegetables from all over the rainbow: orange carrots, 
red peppers, and green spinach all offer different benefits to your body.  

 
Focus on Whole Foods
 
Staying away from processed foods is a great way to increase the healthiness of your 
diet. The processed foods that are in the supermarket are often preferable because they 
are cheap, easy to prepare and may even offer health claims. But the easy preparation 
comes with a price: they are often filled with salt, preservatives and sugar. Instead of 
processed foods, choose a variety of whole foods, including whole grains and cereals.










 




Now that you have a brief understanding of how food can be used as medicine, let’s go 
in to some specifics, starting with healing herbs and spices. These can be used right in 
your dishes and tea in order to increase the healing properties without having to take 
additional vitamins and minerals. 

Herbs and spices together provide a wide array of nutrients that can help with 
everything from PMS to autoimmune diseases.

The following chapter will help you understand a little more about healing herbs and 
spices, how they can benefit your health, and some simple ways to use each one.













Healing Herbs

First up, we have your healing herbs. You have probably heard of most, if not all of 
these, and might even have used them in your foods or drinks before. This is not a 
complete list, but rather goes over some of the more popular options when it comes to 
healing herbs. 

Herbs can be used in many ways, from making a cup of chamomile tea, to adding dried 
or fresh herbs to your dishes while cooking.


Chamomile

This is probably the most common herb on this list, and one of the easiest to find. 
Chamomile is a relaxing herb that also has many healing properties. It can help to work 
as a very mild sedative if you suffer from anxiety and stress, can help to reduce 
inflammation in the body, and even lessen pain from headaches and migraines. You 
should be aware that it can cause some drowsiness, so it is best enjoyed with a cup of 
tea in the evening.


Ashwagandha

Another excellent herb to consider for healing your body with food instead of medicine is 
ashwagandha. Similar to chamomile, it is great for anxiety and stress, and helps to 
reduce inflammation in the body. Ashwagandha is also an excellent way to give your 
immune system a healthy, natural boost. Ashwagandha is great to add to your tea or 
milk at night before bed.


Aloe

Most people know aloe vera as being a plant that is best for topical application, such as 
applying to a sunburn to cool it off and reduce swelling. However, it can not only be 
used for other topical purposes, like a natural treatment for chronic skin conditions like 
eczema, but it can also be consumed. This isn’t one of the more common purposes, but 
it has been known to help with digestive issues like constipation and IBS.


Lavender

It is hard to go wrong with lavender, another flowering herb. Lavender is very popular 
just as a strongly-scented plant in your garden, as well as using the essential oils, but 
you can also use the herb itself. It is great for anxiety and depression, relaxation, 
relieving pain from headaches, and even has antibacterial properties.


Black Cohosh

Black cohosh is another type of healing herb, where the root of it is where the medicinal 
properties come from. It is great for women with PMS symptoms, especially menstrual 
cramps and headaches. It comes in a tincture or extract in most cases, so this will not 
be an herb you add to the food you cook.


Echinacea

Another herb you can get for medicinal purposes is echinacea. You might see this 
mentioned quite a bit as a natural remedy for illnesses like the cold or flu. It is also used 
as a natural way to speed up healing from a skin wound and to stave off infection. Like 
most herbs on this list, it is not meant to replace conventional medicine, but instead 
enhance it.


Garlic

Lastly, is an herb you probably use on a regular basis in your food, which is garlic. If you 
haven’t been using much garlic, now is a great time to start! Garlic provides some 
amazing health benefits, including lowering your blood pressure and cholesterol levels. 
Garlic is also a natural antimicrobial herb. 


The Healthiest Spices

Moving beyond the herbs, you also have quite a few spices to choose from in terms of 
health and medicinal benefits.


Nutmeg

The first spice that has a long tradition of healing properties is nutmeg. You probably 
use this often during the fall and winter season, but this is a great reason to use it year-
round. Nutmeg was traditionally used in Tibetan dishes to help with the nervous system. 
It has now shown to help with balancing your mood and improving mental health, 
helping with insomnia, and balancing out your circulatory system.







Ginger

The lovely, aromatic ginger is an excellent choice when it comes to medicinal spices. 
Ginger is filled with phytonutrients, can help with heartburn, nausea, and migraines, and 
is even great with chronic pain like arthritis. Some people have also found it lowered 
their asthma symptoms. 


Rosemary

Why not add some rosemary to your pork chops, chicken, or vegetable dishes? 
Rosemary is very easy to grow at home, making it an excellent choice for a backyard 
garden. It has found to improve the memory, protect the liver, and improve skin 
conditions like dermatitis.


Saffron

Next up is saffron, which is a highly underrated spice. The main medicinal benefits of 
using saffron is when it comes to protecting and cleaning both your liver and your blood. 
It can also help to improve your digestive system when used in dishes on a regular 
basis.


Turmeric

Last is turmeric, which has been getting a lot of buzz in health news lately. Turmeric 
used to be considered an alternative to saffron, but is now a leading spice with healing 
powers. Turmeric not only tastes great, but it works great as an anti-inflammatory and 
can provide your body with more natural antioxidants.


Should You Go Organic?

Envision a world without processed foods. Looks pretty good, doesn’t it? Although it 
may seem like a world away, your great grandparents lived, and lived pretty well, on a 
completely organic diet. GMOs, pesticides and synthetic fertilizers simply didn’t exist. 
Over the last century, both our diet and the way food is cultivated has changed 
dramatically, however the our bodies process hasn’t.  
 
Our bodies thrive on whole foods, rich in vitamins and minerals. You can’t expect your 
body to function at maximize performance if you’re fueling up with genetically modified 
food. So, why are you settling for just getting by when you can go organic? 


 
Here are four reasons why you should go organic: 
 

Better Tasting
 
Organic foods are known to be a lot more tasty than processed food. The reason for the 
enhanced flavor is because of the abundance of antioxidants. An antioxidant is a type of 
substance that prevents stored food from going bad. Two antioxidants include vitamin C 
and E, which can be found in orange juice and nuts. 
 

Wholesome Goodness
 
Research shows that people who eat diet that’s rich in organic foods is healthier 
compared to others who don’t. In fact, eating organic foods has proven to minimize the 
risk for being exposed to severe health problems and toxins in processed produce and 
meat.  
 

Eco-Friendly
 
With many organic food processes forbidding the use of synthetic chemicals, there is no 
risk of the water becoming contaminated. People who farm organically pose little to no 
threat to the environment and unlike many forms of agriculture, the wildlife are able to 
stay in their natural habitat. Speaking of wildlife, farmers actually benefit from the tiny 
creatures because of their way of keeping pests at bay. 
 

No Chemicals
 
Any food that’s grown organically has no chemicals, hormones, preservatives or GMOs. 
That’s right, naturally, grown fruits and vegetables are free from all of those 
modifications. In fact, the USDA Organic actually restrict any produce that’s genetically 
modified. However, even with stricter regulation or chemical usage, it is still a good idea 
to go organic whenever possible. 
 
There is a list of foods called the Dirty Dozen, which tend to have the most chemicals 
and pesticides. These are the foods you should purchase organic first, if available to 
you. 





The Dirty Dozen includes: 
 

Peaches
Celery
Strawberries
Apples
Nectarines
Domestic blueberries
Spinach, kale and collard greens
Bell peppers
Potatoes
Cherries
Imported grapes


When to Say No to Organic
 
Is it possible to have too much of a good thing? We think so. When it comes to going au 
natural, it's important to know what's really organic and what's just hype. Are those oats 
you eat for breakfast really organic, or is that just something the company claims to 
inflate the price?  
 
The key to going to organic isn't just about buying products labeled as organic. It's 
about knowing where your food comes from, how it's processed and when you need to 
say no to products claiming to be 100 percent natural.

In general, foods with a thick skin or protective coating that you don’t eat are usually 
safe to not buy organic. Here is a list of foods you don’t need to worry about buying 
organic and save yourself some money:

Avocados
Bananas
Pineapple
Asparagus
Broccoli
Onions
Kiwi
Cabbage
Cantaloupe
Sweet Corn





Growing Your Own Plants at Home

Walking through the aisles of the grocery store, anyone can see the vast amount of 
products that proclaim to be "organic" and "all natural". Unfortunately, those labels 
usually come with a higher price tag and can sometimes be misleading. While grocery 
store organics can be a healthier alternative, they are not the healthiest way to bring 
wholesome, healthy, organic foods to your dinner table.  
 

Gardening Styles
 
Gardening can be enjoyable, fulfilling, and may not be as difficult as you might think. 
Almost anyone can build a garden, whether you live in an apartment or on a farm. Many 
different styles of gardening are available for anyone who is willing to try. 

Vertical gardening, a process where you grow a "wall of plants", is inexpensive to build 
and can be just as successful as a carefully staked out plot of land. LED lighting has a 
low energy consumption and specially designed LED's can easily be installed to provide 
the necessary light. While a complete vertical gardening platform can be purchased, 
there are also many designs that can be made easily and inexpensively from recycled 
materials. 

A garden plot may be more convenient, and preferable to some, depending on the 
space you have available. Some people choose to build "raised beds" that allow 
outdoor gardening to give easier access to your plants, provide more soil and weed 
control, and organization. It's worth it to do a little research to decide what type of 
garden is best for your environment. 
 

What to Plant
 
After you have your garden all set up, it's time to add your plants. A vertical garden is an 
ideal place to grow fresh herbs and spices or a salad garden. Many herbs and leafy 
green vegetables need a lower level of light and protection from wilting that can occur in 
the hot sun. 

Spinach, kale, and many varieties of loose leaf lettuce can thrive in a vertical garden 
along with smaller root vegetables like radishes. Sweet Pea vines can be planted on the 
bottom and trained to climb your "wall" as well, to give you a sweet juicy addition to your 
salad.  
 
An outdoor plot is ideal for crops like green beans or pinto beans, which continue to 
produce all summer long. Adding a few support frames allows you to plant pea vines 
and tomato plants that can be harvested several times.  


 




Now to move on to the magical word – probiotics. But we aren’t just talking about 
probiotics, but prebiotics as well.

Confused? Don’t worry. You are about to find out what the difference is, and how to get 
these through your food sources instead of having to take even more supplements each 
day.

Here is a quick rundown on the difference between prebiotics and probiotics, and how 
choosing the right foods can work as medicine in terms of your gut health.















Prebiotics

What They Are

Simply put, prebiotics are the foods that contain high fiber that can be partially broken 
down and eaten by the gut flora that lives in you. That includes the parts of plants that 
you can’t eat like the fiber that can be found in the skins of certain fruits and vegetables 
like carrots, bananas and berries for just a few examples. 

When they get to the large intestines, prebiotics can help feed and propagate a large 
portion of the gut bacteria that are in your intestines. If you're feeling a little unsettled at 
the idea of feeding an innumerable amount of tiny creatures, you’ll find that there are 
always reason what these types of systems exist, and how you can help them to have 
an easier time during reproduction. 


Why They Are Important 

Prebiotics have a pivotal role in your system because they provide the fiber that cleans 
your digestive system after feeding your microflora. This microflora is essential because 
they are responsible for a variety of processes that take place in your body. 

After the nutrients, vitamins and minerals have been stripped from your food, the fiber 
that is left will travel through your intestines and catch the difficult particles that can form 
a plaque around the inside of your intestines. If this plaque isn’t removed, you could 
develop serious health issues that can make difficult, painful and embarrassing hospital 
intervention a necessary part of your future.  


How to Get More Prebiotics in Your Diet

To begin, here is a list of foods that are known to be prebiotic. After you learn what 
these are, you can see a few ideas on how they can be used to increase the amount of 
prebiotics that appear in your own meals at home. 
 
Prebiotics Include Raw Additions of: 

Asparagus
Onions
Garlic
Apples
Jerusalem Artichokes



Asparagus - While it might not be the most appealing, asparagus is a great prebiotic, 
especially because of its multifaceted skin and fibrous texture. It’ll be sure to give you 
the gut cleansing material you need to get you through. In order to eat it, you can try 
slicing it lengthwise and cutting it into sections. You could also simply cut it into coins as 
thinly as possible and top with a salad. 

Onions - If you slice an onion into very thin slices, they go great on sandwiches. Dice 
them up and add them to tomatoes with a seasoning for a lovely salad topping or freshly 
chopped dip for chips and other snacks. They also boost immune functions.

Garlic - This amazing and tasty anti-inflammatory is great minced into all sorts of food. 
Add raw minced garlic to meat, sauces, salad dressings, and more. It fights infections. 

Apples - Slice them up, or eat them whole, apples are still some of the most hand-held, 
nutritious foods you can carry with you. The skin of apples contains vitamins and 
prebiotics. 

Jerusalem Artichokes - These vegetables are a lot more like potatoes, but you don’t 
have to cook them. You can easily cut them into thin slices so they can be eaten on 
some type of simple salad. They’re best with oil and vinegar types of dressings. 


Probiotics

What They Are

Probiotics are the live, microscopic organisms that live naturally in fermented foods. 
While it’s possible to get them in a pill form, they’re more likely to do well when you get 
through food that you consume. 

Two of the most common strain of bacteria found in healthy probiotic drinks and foods 
are bifidobacteria and lactobacilli. Probiotic foods that you buy from the store will usually 
mention on the label somewhere that they contain one or more of these types of live 
cultures. 

When looking for probiotic sources, it’s also important to try and cultivate diversity in 
your gut. That makes sure that your insides stay happy and balanced.  


Why They Are Important

Probiotics are essential for human life because they control and facilitate many of the 
processes that take place in your body. Some of the process they handle can ever 
affect how well your brain works, so it's extremely important to make sure that these tiny 
citizens of “planet you” are getting all that they need to survive. 

Without them, it would be impossible for you to break down many types of foods as well, 
so unless you want to end up with digestion that’s limited to lab-created, liquid solutions, 
you’ll do your best to keep their populations as robust as possible. 

In addition to how you get your sustenance, they're also important because they play a 
large role in keeping a delicate balance between their populations and invading bacteria 
that serve other purposes, but could become harmful if they become too numerous. 


In today's modern world, food production methods, refrigeration and the use of certain 
chemicals have caused a lot of problems for gut flora in humans. Some foods even 
contain drugs that can kill the majority of your gut flora all at once. 


How to Get More Probiotics in Your Diet

In order to see some real changes in your microbiome, it would be necessary to start 
looking for ways to increase the amount of probiotics that you consume, so here is a 
short list of the types of foods that you can add to your diet to get more of the probiotics 
you need. 

Easily Accessible Probiotic Foods:

Kombucha
Yogurt
Kefir

Kombucha - This drink is really just fermented tea that contain the bacteria that you 
would want as a probiotic. Kombucha is made in a variety of flavors and you can make 
it yourself. It’s great as a beverage during all meals of the day, and you can use it to 
help your digestion. 

Yogurt - This dairy product is definitely the most well known of the probiotics on this list. 
That’s mostly because it’s easy to eat for basically anyone and everyone, especially if 
they come from the western hemisphere. 

Kefir - Is a drink that can be made from a variety of both animal and plant sources such 
as milk, cheese, coconut, soy, or rice. It has yeasts that can be good for our body, as 
well as many of the essential bacteria that you need to process cheese and other dairy 
products. 






Good vs Bad Bacteria

According to the American Nutrition Association, your body needs to have about 
85% good bacteria and 15% bad bacteria within your gut for things to operate properly.  
When the normal balance of bacteria tips too far in one direction, some kind of issue is 
bound to appear eventually. The bad bacteria will always be around unless you live in a 
clean room, so you can probably focus on eating things that feed your good bacteria. 


What Can Harm the Good Bacteria

Antibiotic Overuse

One of the most dangerous issues that people face today is the rampant and 
unchecked use of antibiotics in the food that people eat. These drugs complete 
indiscriminate in the strains that they kill, so they can completely destroy the living 
cultures that reside in your gut.  

 
Artificial Sweeteners and Preservatives

Sweeteners like aspartame and sucralose can change the way that your gut flora 
behave. The same can be said of preservatives, and studies have been finding 
evidence that they could be causing metabolic issues that in processes that aren't fully 
understood by modern medical science. 


How this Affects Health

There are at least four common ways in which your health can be affected by the 
balance of your gut flora. 


Nutrition

One of the most important reason for keeping track of your eating habits and how it 
affects your gut bacteria is because you need them to be healthy in order for you to get 
the nutrients that you need to live. These microorganisms are the ones responsible for 
making the nutrients biologically accessible to you. 

When they aren’t healthy, it’s a lot harder for you to digest food so it can pass through 
your digestive tract properly and in a timely manner. If this doesn’t take place, you can 
end up being vulnerable to physical signals that are triggered by exposure to center 
elements in your environment, or due to invasion from other bacteria that can become 
harmful. 


Inflammation and Infectious Disease

When the proper component of nutrition aren’t present in your body, your gut flora will 
cause you to experience certain types of warning signs that let you know that things to 
be corrected. 

When you don’t have enough antioxidants and anti inflammatory agents from food in 
your body, and your gut flora can’t control the populations of bad bacteria in your 
system, you are likely to experience a lot of inflammation. 

For some it could start as joint soreness, or swelling around the face and neck, but 
inflammation is normally the first signal for these kinds of deficiencies. The good things 
to do, would be to get some of the probiotics that also have anti-inflammatory 
properties. 


Your Mood and Sleep Patterns

With new information, science is beginning to detect that there is a greater relationship 
between food and mood than ever before. When you don’t have a healthy gut, 
hormones that should normally be transmitted might not even be in production. This can 
cause a drop in important hormones like serotonin. Those effect would undoubtedly 
manifest as a negative gloom that you experience through your day. Some studies have 
even been able to improve mood using live cultures in food. 


Skin Health

Skin is the largest organ of your body, so it makes sense that it is likely to show outward 
appearances of health decline. Balanced gut flora is more likely to produce healthy, 
glowing skin, so it makes sense that people with poor digestive health often look older 
and have a tired appearance. 













 




When talking about food as medicine, it is important to remember we are not trying to 
replace medical treatments or western medicine. Instead, you are looking to enhance 
other treatments and possibly even prevent more serious diseases from progressing by 
changing your diet.

When you change what you eat, you change the balance of nutrients you get (or don’t 
get). If you were not eating well balanced meals before, you might be deficient in certain 
vitamins and minerals without realizing it, and making your overall health and wellness 
much worse. 

This chapter is going to talk about certain types of diets and food choices for specific 
physical ailments.











Heart Health

Let’s start with heart health, since this is one of the most common areas of health that 
can be improved just by changing your diet. There are about 70 million people in the 
U.S. alone that have heart disease, and that doesn’t even mention how many people in 
other parts of the world suffer from it.

Heart health goes beyond heart disease, though. It is common for people to neglect 
their cardiovascular health until a major problem occurs. But by changing your diet now, 
you can provide yourself with excellent preventative measures against further 
complications. 


Simple Heart Health Diet Changes

To begin with, here are some basic guidelines for improving your heart health through 
your diet. 


Get your healthy fats. People often consider all fats to be equal, but this is not the 
case! There are healthy and unhealthy fats. You want to avoid saturated fat and 
vegetable oils, but definitely enjoy some of the healthier fats. This includes nuts and 
seeds, fatty fish, olive oil, and avocado. These fats are great for your heart health.

Enjoy whole grains. Whole grains contain essential B vitamins that your body needs to 
maintain good cardiovascular health. When choosing bread, pasta, and similar foods, 
go for the whole wheat or whole grain varieties. Some healthy whole grains include 
quinoa, brown rice, and sprouted grain bread.

Eat a rainbow or fruits and veggies. In order to get a variety of produce in your diet, 
which is important for heart health and so many other areas of your health, try to aim for 
different colors. This is the easiest way to get a good balance of nutrients.

Don’t skimp on the dark chocolate. Chocolate is not your enemy! You just want to be 
careful to choose the healthiest type of chocolate when it comes to heart health, which 
means going for the dark chocolate. This contains important nutrients, including 
antioxidants, which are great for your cardiovascular health.









Foods to Avoid

While you should talk to your doctor about specific diet plans for your heart health, 
some common foods to avoid include:

Saturated fats – You get these from deep fried foods, vegetable oil, vegetable 
shortening, and foods labeled as partially-hydrogenated. 

Refined sugar and fats – You don’t have to go sugar-free, but try to limit your refined 
and added sugars and refined fats.

Sodium – You also want to be careful about how much sodium is in your diet, 
especially if you are already have high blood pressure.



Brain Health

Believe it or not, you can also improve your brain health and even reduce your risk for 
Alzheimer’s and stroke just by switching to a healthier diet. It is important to remind you 
that this doesn’t mean you stop going to the doctor, but instead in between visits, you 
make sure you are getting all the right nutrients that feed your brain and help it to 
function its best. 

Here are some general food tips that can help with your brain health and memory 
function. 

Fill up on omega-3 fatty acids. Another good reason to eat more healthy fats with 
omega-3 fatty acids is for proper brain function. You can get these from fatty fish like 
tuna and mackerel, salmon, nuts and seeds. 

Look for foods high in choline. Choline is important to helping with your brain’s 
neurotransmitters. Foods with a lot of choline include peanuts, eggs, flax seeds, 
potatoes, tomatoes, bananas, and oats.


Get those antioxidants. Antioxidants have so many health benefits for your entire 
body, but for your brain, they are especially helpful in protecting you from free radicals. 
Get more antioxidants from foods like kale, spinach, blueberries, strawberries, and dark 
chocolate.

Look for these important vitamins from your food. There are some other vitamins 
and minerals that are also great for brain health. It is easy to add these foods to your 
diet to encourage proper balance in your meals. These include:

B vitamins – Your B vitamins are absolutely essential, and easy to get with whole grains 
like quinoa and brown rice, as well as oats.

Vitamin E – Vitamin E is a really important antioxidant that helps with the fatty tissue of 
your brain. Leafy greens, broccoli, nuts and seeds usually contain a good amount of 
vitamin E.

Zinc – You also want to make sure you are getting enough zinc. This is great for 
improving your cognitive balance. Get zinc from foods like sunflower seeds, soy beans, 
dairy, egg, and red meat.


Chronic Pain

It is not uncommon for doctors to recommend some minor dietary changes when they 
have a patient with chronic pain. This usually depends on the condition leading to their 
pain, so keep in mind if you have a disease like Crohn’s or Fibromyalgia, your doctor 
will have a specific diet for you to follow.

However, for more general forms of chronic pain, it often comes down to the 
inflammation in your body. This is what makes many sources of pain much worse, so it 
makes sense that choosing more anti-inflammatory foods can help.


Anti-Inflammatory Foods

Inflammation can be a bad and a good thing at the same time. While it can assist your 
body in defending itself from an injury or infection, chronic inflammation can result in 
weight gain or diseases like lupus, stroke, heart disease, and more. The risk of 
inflammation is increased by low activity levels, inflammatory foods, and stress. 
However, research shows that some foods can combat inflammation. Here are six anti-
inflammatory foods. 

 
1. Green Tea
 
Green tea is one of the healthiest beverages that you can have in your diet. It minimizes 
the risk of cancer, obesity, heart disease, Alzheimer’s disease, and other conditions. 
Numerous of its benefits result from its anti-inflammatory and antioxidant properties, 
particularly a compound called epigallocatechin-3-gallate (EGCG). EGCG prevents 
inflammation by minimizing the production of pro-inflammatory cytokine as well as 
damage to your cells’ fatty acids. 

 
2. Avocados
 
Avocados are a superfood and one of the healthiest fats you can consume. They are 
rich in potassium, fiber, heart-healthy monounsaturated fats, and magnesium. They also 
have tocopherols and carotenoids that are associated with reduced risk of cancer. 
Moreover, there is a compound that minimizes inflammation inside your skin cells. 
According to research, participants experienced reduced levels of inflammation markers 
IL-6 and NF-kB than the control group.

 
3. Broccoli
 
Broccoli is highly nutritious and a very popular vegetable, as it fits into most diets. Along 
with kale, Brussels sprouts, and cauliflower, it is a cruciferous vegetable. Studies have 
revealed that consuming a lot of these vegetables results in reduced risk of cancer and 
heart disease. This is linked to their antioxidants’ anti-inflammatory impacts. Broccoli is 
filled with sulforaphane, which is an antioxidant that combats inflammation by 
decreasing the levels of NF-kB and cytokines, which promote inflammation.

 
4. Fatty Fish
 
Fatty fish are an excellent source of protein as well as DHA and EPA, which are long-
chain omega-3 fats. Even though all fish have these omega-3 fats, some fish are 
excellent sources. They include anchovies, mackerel, herring, sardines, and salmon. 
DHA and EPA can decrease inflammation that can result in metabolic syndrome, kidney 
disease, diabetes, and heart disease. 

Your body undertakes the metabolism of these compounds called protectins and 
resolvins, which contain anti-inflammatory impacts. According to studies, participants 
who consumed salmon or DHA and EPA supplements experienced a reduction in the 
inflammatory marker C-reactive protein (CRP).

 
5. Berries
 
Berries are small fruits that are filled with minerals, vitamins, and fiber. Even though 
there is a wide variety of berries, the most popular ones are strawberries, blackberries, 
blueberries, and raspberries. Berries have antioxidants referred to as anthocyanins. 
These compounds contain anti-inflammatory impacts that can decrease the risk of 
getting diseases. Your body produces NK cells that assist in ensuring the optimal 
functioning of the immune system. According to research, men who ate more berries 
had more NK cells than the control group. 




 




Not only can foods help with your physical health, but your mental health as well! This is 
really important to remember, as you change your diet in order to get more medicinal 
benefits from the foods you eat.

Here are some foods that are excellent choices when it comes to your mood and mental 
health.
 

Vitamin C

Vitamin C is sometimes also referred to as ascorbic acids. Vitamin C is sought out to 
help with many different ailments, and it can even help to improve your mood.
 

How Vitamin C Helps 

Dopamine, noradrenaline, and serotonin are the neurotransmitters in your body that are 
responsible for controlling your mood and preventing you from becoming depressed. 
Vitamin C is an essential element that your body needs in order to make these 
neurotransmitters. So, when you consume more Vitamin C from the foods you eat, your 
body will make more of the mood stabilizing neurotransmitters, which will make you feel 
better and happier.
 

Foods with Vitamin C

Vitamin C can be found in a wide variety of foods. If you are looking to consume more 
Vitamin C, oranges, lemons, broccoli, bell peppers, and strawberries would be an 
excellent choice.
 

Vitamin B6

Vitamin B6 is in the B Vitamin family. Vitamin B6 is often recommended to promote 
overall health. Some think that Vitamin B6 may be able to help treat chronic diseases 
too. Foods rich in Vitamin B6 can also help boost your mood.
 

How Vitamin B6 Helps

Vitamin B6 can help your body increase its uptake of serotonin, which is what many 
anti-depressant drugs work to do. When you eat plenty of foods with Vitamin B6, it helps 
your body make neurotransmitters, such as serotonin, which makes you feel better. 
Conversely, if you don't consume enough Vitamin B6-rich foods, it can lead to 
depression.
 

Foods with Vitamin B6 

Vegetables such as spinach, carrots, and sweat potatoes are all a great source of 
Vitamin B6. You can also get good amounts of Vitamin B6 when you eat bananas, 
green peas, and lentils.
 

Zinc

Zinc is a nutrient that our bodies need in order to perform many vital tasks. Our bodies 
do not produce our own zinc, so we need to consume food that have it in order to 
provide a supply to our body.
 

How Zinc Helps

Studies about depression have found that people who are depressed often have very 
low levels of zinc in their systems. When your body doesn't have enough zinc, it can 
also cause you to display symptoms related to ADHD, learning or memory issues, as 
well as violence or aggression. So, it is pretty clear that you will want to consume foods 
that have higher levels of zinc in order to avoid these negative issues and help yourself 
develop a positive mood.
 

Foods with Zinc

You can find high levels of zinc in foods such as whole grains, seeds, nuts, and 
legumes. 

If you are looking to improve your mood or your outlook on life, there are numerous 
foods you can choose from. These mood-boosting foods contain essential vitamins and 
minerals that are linked with lower levels of depression, higher levels of mental 
functioning, and a general sense of well-being.


The Decision is Up to You

At the end of the day, what you choose to fuel your body with is entirely up to you. 
Nobody is perfect and going to get all the best nutrients to nourish their body 100% of 
the time. What you want to aim for is balance.

Balance in the vitamins and minerals you consume, and balance with the maybe not-so-
healthy foods that make you happy and that you enjoy eating.

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