From The Straits Times    |

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Not-so-fun facts: It is said that “only five to ten percent of cancers are hereditary” and “around one-third of cancer deaths are linked to poor diet, physical inactivity and carrying around too much weight”.  And with a global obesity epidemic, a cholesterol level crisis and a war with diabetes, it’s all too important to eat clean, even (and especially) during party season.

Some sicknesses and medical conditions that can be improved through food include hypertension, diabetes, obesity and high cholesterol, says Dr Timothy S. Harlan, MD, FACP, Assistant Dean for Clinical Services, Executive Director, Goldring Center for Culinary Medicine, and Associate Professor of Clinical Medicine, Tulane University School of Medicine.

So what’s the first step that we should take to allow food to heal our health? “Start cooking. It’s really easy,” advises Dr Harlan. “Use your favourite recipes. If you feel there are a few that are less healthy, that’s okay. Start by replacing these with a new recipe each week. You will find dozens that taste great which just happen to be good for you.”

Foods you should be eating

Berries are naturally high in antioxidants that protect us against free radicals, and help us to fight against the common cold and flu. Berries may also help with fatigue problems.

Fish such as salmon and tuna contain omega-3 essential fatty acids that support brain health, reduce inflammation and support immunity. Alternatively, supplements and protein-rich foods like grass-fed/grain-fed lean white meat can help with muscle soreness.

Mushrooms contain beta-glucan and polysaccharides, which are complex carbohydrates proven to help strengthen the immune system to protect us against the common cold and flu.

Quinoa is a very good alternative to simple carbs.

Chocolate because, at the end of the day, it’s really about appreciating what you’re doing and how you’re doing things. If you cut out everything that you like from your diet, there’s no pleasure in food. Chocolate on its own is not a bad thing and can be good for you, in reasonable amounts, obviously.

Brown rice is one of the most important elements you should incorporate into your diet.

Many root vegetables are beneficial too, such as Chinese cabbage, regular cabbage, lotus root and broccoli, but they shouldn’t be cooked for too long so as to preserve their nutrients, which can be destroyed by sustained high heat.

Food recommendations by Chef Emmanuel Stroobant, Owner, Emmanuel Stroobant Group and Chef Owner, Saint Pierre; Chef Hidemasa Yamamoto, Grand Chef and Proprietor, Hide Yamamoto Worldwide; Dr Sherry Wang, PhD, MBA, Lead Principal Scientist, Scientific and Clinical Affairs, Scientific Research, Brands.