1. Fruit: The original medicine
Inasmuch as how antioxidants are richly present in almost all plant foods, fruit has always been preventive medicine throughout history and today. More than 900 phytochemicals have been discovered in fruits, vegetables and plant derivatives, such as teas. Increasingly, scientists are seeing both correlative and causative relationships between fruit consumption and positive health outcomes. A good example are the native Amazonians, whose diets are largely plant-based. They experience almost no cardiovascular diseases, diabetes or cancer--a correlation that researchers are studying. Amazon people traditionally used acai fruit as medicine for gastrointestinal problems, but some believe its medicinal value goes far beyond that.
2. Research on fruit-derived medicines
Scientists at the Western Human Nutrition Research Center, a division of the United States Department of Agriculture in Davis, California, are studying the health effects of common fruits, including grapes and strawberries. They have thus far established that phytochemicals from each of these can kill acute lymphoblastic leukemia cells in a laboratory setting. The same research team has found that mice with Type 1 diabetes halted the progression of their disease by eating a small amount of a freeze-dried powder derived from table grapes.
3. Leading recommendations on fruit as medicine
The widely cited and respected Andrew Weil, M.D., is a strong proponent of eating fruits and vegetables as a means to reduce the degenerative effects and diseases of aging. The Harvard-trained Weil advocates the consumption of fruits and vegetables from a broad color spectrum, such as berries, tomatoes and orange and yellow fruits, as well as plain dark chocolate (derived from the cacao fruit) for their antioxidants and fiber. He also believes fruit can be preventive medicine by reducing environmental toxicity. For example, the pectin in apples and pears remove metals that may be ingested through other foods, such as mercury in certain fish.
4. Real fruit versus supplements
Can a pill deliver as much benefit as the fruit itself? There are some instances where processing beyond the natural state yield greater benefits, such as cooking tomatoes to make the lycopene in them more bio-available. But processing may have its limits. The American Cancer Society cites a study where rats fed lycopene supplements were compared to those who ate tomato powder. The latter group had a much lower cancer risk. Likely, several whole-fruit components work in concert.
5. Achieve balance, variety and moderation
Dr. Weil cites four general dietary tips: Eat an abundance of fruits and vegetables; minimize consumption of processed and "fast" foods; eat foods that are fresh, as much as possible; and aim for variety. This last point perhaps best answers the question, "How do I possibly eat all the right things every day?" Be willing to try new fruits and vegetables you find at the market, become a more flexible and adventurous cook at home and be open to new dishes when eating out of the home.
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