Researchers and nutritionists have been trying their best to determine how humans should eat in pursuit of discovering optimal health for centuries. I will delve into human food and the evolution of our ideal diet from ancient hunter-gatherers to modern scientific advances. We will take a look at some lesser-known misconceptions and provide insights on what might really constitute the perfect diet for humans.
Importance of Healthy Diet
Weight is not the only reason to take care of our diet. Our bodies are not simple machines; everything in it is connected, and the food we eat affects every organ, every cell. On the contrary to popular belief, there is no one-size-fits-all diet as the needs of women can be influenced by something as seemingly insignificant as your genetic makeup and even where you live. Nonetheless, it is widely accepted that eating a balanced diet rich in essential nutrients underpins the maintenance of health and well-being.
One of the few exceptions is: a proper diet can actually influence genetic expression. In other words, our diet can “switch on” or “turn off” different genes associated with disease. The key is the compounds in these foods (epigenetic regulators found in cruciferous vegetables like broccoli and kale), which can have an effect on how genes are expressed, influencing health and conditions like heart disease.
Nutrient timing: Another new-ish area of research about which scientists are excited. Newer findings have begun to reveal that circadian clocks can determine the optimal timing of nutrient consumption, as well as having identified nutritional inputs that can affect peripheral clocks. For instance, eating carbohydrates in the morning and having healthy fats at night can help manage your energy levels and support sleep habits.
The Perfect Human Diet
What constitutes the “perfect” human diet is still hotly debated, but current evidence leans towards a plant-based, whole-foods diet that includes moderate amounts of high-quality animal products. This pattern most closely aligns with what our ancestors likely ate for millennia before the agricultural revolution.
Bioavailability, the degree to which our bodies can absorb nutrients from food. It is a rarity in dietary science that this concept defines the type of diet people should aspire to for perfection. Fermented foods like miso, sauerkraut, and natto (a traditional Japanese dish of fermented soybeans), which can boost the absorption of vital nutrients like iron, zinc, and magnesium, so they not only come with probiotics for gut health, but also have prebiotic value.
Another rarely discussed element of an optimal human diet is the inclusion of prebiotic fibers found in foods like Jerusalem artichokes, chicory root, and garlic. Prebiotics is very useful for our guts because it feed the good bacteria living there. They are also responsible for producing short-chain fatty acids (SCFAs) that reduce inflammation and improve immune function.
More examination into ancestral diets also shows that ancient humans ate microalgae and sea vegetables, both so nutrient-rich they could thrive. More a source of sustenance than anything else, microalgae such as spirulina and chlorella are filled with essential amino acids, omega-3 fatty acids, plus unique compounds such as phycocyanin “an anti-inflammatory antioxidant”. These foods would have been a large part of the diet of early coastal humans and would be very important for brain development and health.
20 Benefits of Healthy Eating
- Overall Healthy Life: Diets rich in antioxidants and anti-inflammatory foods are linked to increased lifespan, primarily due to the potential reduced risk of chronic diseases.
- Cell Regeneration: some foods may accelerate cell repair. One example is the use of resveratrol from grapes, which has been demonstrated to turn on genes responsible for cellular renewal.
- Improved Brain Function: Omega-3 fatty acids, especially the type called DHA in fish oil, or gourd plants are rich in this substance.
- Hormonal Balance: Foods such as flaxseeds and pumpkin seeds yield lignans; plant compounds which balance hormone levels.
- Better Digestion: The fibrous foods support better gut health as they help the beneficial bacteria to thrive.
- Bone Health: Kale, collard greens; two leafy dark green cousins, are high in vitamin K, important for bolstering strong bones.
- Lower Inflammation: Hormones found in polyphenolic foods such as berries and green tea squelch inflammatory cells.
- Mood Regulation: Foods high in magnesium, such as spinach, are effective in aiding the function of neurotransmitters which results in lowering stress and anxiety levels.
- Better Sleep: Tryptophan, that can be found in turkey and nuts, help induce the sleep hormone melatonin.
- Skin Health: Some of the known benefits are protecting against UV skin damage, thanks to its powerful antioxidant astaxanthin only found in microalgae.
- Quicker Recovery: Turmeric, an anti-inflammatory foods helps speed up muscle recovery time after working out.
- Eye Health: Zeaxanthin and Lutein are present in egg yolks and dark leafy greens, that help reduce the risk of age-related macular degeneration.
- Heart Health: Oats and barley have beta-glucans inside them which help minimize the cholesterol.
- Enhanced Immune System: Selenium, found in Brazil nuts, is very important for the immune system.
- Detoxification: The #1 detox agent in your body is glutathione, and sulfur containing vegetables (garlic & onions to name a few) are its primary building block.
- Blood Sugar Control: Cinnamon and fenugreek seeds work together to improve insulin sensitivity and blood sugar control.
- Anti Aging: Red grapes, purple plums, and red cabbage contain resistant elements to aging and prevent the oxidative damage in the body.
- Weight Management: High-protein foods fill you up quickly and this can help decrease overall calorie intake, leading to weight loss?
- Joint Health: Consuming bone broth or other collagen-rich foods may help reduce arthritis symptoms also because it additionally supports joint health.
- Increased Energy: For example, B vitamins in lean meats and legumes help your body produce energy on a cellular level.
Conclusion
The best diet for humans is a diet capable of feeding not just the body, but also the brain, our genes, and down to our very cells. We can achieve the true secret of health and longevity by incorporating easily assimilable, nutrient-dense foods such as fermented products, sea vegetables, and even microalgae, so that they are not lacking, together with a variety of whole, plant-based foods.
Thank you for reading my article on the ‘Optimal Human Diet‘. I’d love to hear your thoughts or comments below.