Food is Medicine: Your Plate is Your Prescription Pad

In a world full of supplements and quick fixes, we often overlook the original prescription pad: our plate. The concept of food as medicine isn't new—it's ancient wisdom grounded in both tradition and science.

We often think of medicine as something that comes in a bottle—but every bite you take is an opportunity to nourish, prevent, and heal. Eating with intention is one of the simplest and most powerful habits you can adopt for long-term health.

Let's make it even easier with a few small shifts you can start today:

🍅 Seasonal = Nutritional Powerhouse

Fruits and vegetables lose nutrients the longer they sit on shelves or travel. Seasonal produce is often fresher, which means it retains more of the vitamins, minerals, and phytonutrients that support our immune system, gut health, energy, and even mood.

Right now in season: Think crisp apples, hearty root vegetables, winter squash, Brussels sprouts, and citrus fruits—all packed with vitamin C and antioxidants to support you through the cooler months.

🥦 Eat to Prevent, Not Just to Treat (This is sooo important)

Science backs what our ancestors knew: a diet rich in whole, fresh foods can help prevent chronic disease. Studies show that regular consumption of nutrient-dense foods can:

• Lower inflammation

• Improve heart health

• Stabilise blood sugar

• Support brain function

• Strengthen immune response

• Promote healthy aging

The Mediterranean diet, for example, has been shown to reduce the risk of heart disease by up to 30% and may lower the risk of certain cancers and cognitive decline.

✅ 3 Nutrients Most of Us Are Missing—And How to Get Them

🔸 Fibre - Most of us fall short on fibre, which supports digestion, gut health, and even hormone balance. The average person gets only half the recommended 25-35 grams daily. Add more of: Oats, lentils, chia seeds, apples, leafy greens, and in-season root veggies like carrots and beets.

🔸 Magnesium - is a co-factor essential for energy production, muscle function, and transporting other nutrients. Over 60% of adults don't get enough. Headaches, muscle cramps, sleep issues could be because of a lack of magnesium. Food sources include: Pumpkin seeds, spinach, almonds, avocados, black beans, and dark chocolate.

🔸 Vitamin D - Hard to get from food alone—and crucial for immunity, mood, and calcium absorption. Best source: Sunlight (10–20 minutes daily). Food sources: Fatty fish (like salmon), eggs, mushrooms, and fortified plant milks.

🥑 Don't Fear the Fat

Healthy fats are essential—not optional—when it comes to absorbing key fat-soluble vitamins like A, D, E, and K. Without enough fat in your diet, your body struggles to make use of these vital nutrients, even if you're eating foods that contain them. Fat-soluble vitamins support everything from immunity and vision to hormone balance and skin health.

What to include: Avocados, extra virgin olive oil, nuts, seeds, oily fish (like salmon or sardines), and coconut oil in moderation. Just a drizzle of olive oil on your salad or some nut butter with your snack can make a big difference in nutrient absorption.