It's Crunch Time... Healthy Eating for a Healthy Life by Kassidy Aldridge Most of us know that an apple a day keeps the doctor away. But did you know that carrots promote healthy eyesight? Or that strawberries could stop the signs of aging? For centuries, people in cultures throughout the world have used foods to heal and prevent disease. In America, people began to turn away from these traditional treatments with the upswing of modern medicine around the early 1950s. But recently, people have begun to turn back to nature for treatment and prevention of illnesses. As scientists have studied more and more about the nutrients in the foods we eat, they have discovered that these foods may be very powerful components in the fight against disease. Robin Baker, manager of Alternative Food Co., a Lubbock natural food store, and alternative health columnist for the Caprock Chronicle, says she definitely sees a trend toward using food as preventive medicine. Baker said the reason for this trend could be that "people are tired of the side effects of other medicinal modalities and want to get back to nature and back to the basics." Baker has been in the health food industry for 10 years and said she believes modern medicine has its place, but that alternative treatments are often very beneficial. Moms have always known that fruits and vegetables were good for us. Most of us can remember our mother bribing us to, "Eat your vegetables or you don’t get any dessert." Now, our moms are backed by science, and we are beginning to understand why these foods are so good for us. Studies have shown that fruits and vegetables are some of the best foods for maintaining health. Carrots, filled with beta-carotene, are good not only for providing some protection against cancer, but have also been found to aid in the fight against heart disease and boost the immune system. Kale, like all dark leafy greens, also contains beta-carotene, but its claim to fame is its high amount of absorbable calcium, which protects against bone loss. The vitamin C in oranges has always been known to help boost the immune system, but research has found that it may also protect against cataracts and breast cancer. But for vitamin C intake, kiwi may be a better bet, since one contains as much vitamin C as five oranges. Foods like strawberries, blueberries, spinach and broccoli all have large amounts of antioxidants, which have been shown to protect against cancer, cardiovascular disease, and also slow the aging process. Amazingly enough, some scientists believe that antioxidants could even reverse the aging process. Beans are high in protein and have been shown to provide the same cholesterol lowering benefits whether fresh or from the can. In order to get the most nutrients out of vegetables and fruits, avoid overcooking and eat them raw whenever possible. Baker said studies have shown that organic produce is higher in vitamins and nutrients than produce from the grocery store and has to be fresher because it lacks the preservatives found in grocery store varieties. Grains are also in the limelight as scientists pile up research touting their cholesterol lowering power. This is due to their soluble fiber, and barley and oats are two grains that have been found effective in fighting cholesterol. Dairy products are also coming into their own in the field of healing foods. Cheese has been found to prevent tooth decay and is also high in calcium and phosphorous, which strengthen tooth enamel. Low-fat milk is so high in nutrients it is often called "nature’s perfect food." In fact, studies have shown it lowers the risk for five types of cancer. Also, active cultures in yogurt seem to strengthen the immune system and ward off gastrointestinal problems. Fish are known for their omega-3 fatty acids, which lower blood cholesterol, and now it has been found that many types of seafood, including crabs and oysters, provide the same benefit. Even beef, which has gotten a bad rap as unhealthy and fattening, has been touted by experts as a good health food choice. The trick is to choose a lean cut like beef tenderloin, and to watch the portion size. Beef is an excellent source of iron and B vitamins, which help prevent anemia. Foods show so much promise in the field of medicine that scientists have begun attempts to improve certain foods, by increasing the amount of naturally occurring nutrients or adding nutrients. Called "functional foods," "designer foods" or "neutraceuticals," these foods are under a tremendous amount of research. Golden rice, enriched with beta-carotene to improve eyesight, is one of these designer foods, and shows promise in improving eye health in developing countries. But as promising as this seems, there is controversy over whether too much of a good thing might be harmful, and studies will continue to shed light on the future of food. For now, nutritionists say the best way to reap health benefits from foods is to eat a wide variety of nutritious foods, including fruits,vegetables, grains, low fat meats and dairy products. Eating a balanced diet rich in these nutrients will help protect you for a healthy future.