[Food as Medicine] What's in food that makes it special?

The food matrix

Watch Helen explore the food matrix and explain how a change to the food matrix can potentially impact the health properties of the food we eat.

HELEN TRUBY: : video transcript (it's all really good information so I actually scrept all lol)

Today we're going to talk about the food matrix and how having food in its whole form is the way we usually eat food. But if we change the way that food is actually presented to us and we change the food matrix how that can actually alter its physiological properties and potentially its health properties.

So we're going to look at, again, an example of an orange. We know that orange is a good source of vitamin C. And though they're not the only source of vitamin C in our diet, they are rich source of vitamin C. Now, vitamin C is a water soluble vitamin. That means that we don't store it in our bodies And it's relatively easy to become depleted in vitamin C within sort of couple of months if you don't have any in your diet on a regular basis you become vitamin C deficient. And the deficiency disease is called scurvy(괴혈병). And scurvy was really described first in people who went on long sea voyages. So the mariners of old that perhaps sailed out across from Europe to find new countries often developed signs of vitamin C deficiency, which of course they didn't know was vitamin C deficiency at the time. But developed sores and sore mouths and were unwell and unable to effectively work. And that was remedied by giving people-- giving the sailor a very small amounts of lime juice or a citrus juice. And that was just enough vitamin C to prevent them from becoming deficient during long sea voyages. So mariners were often called limeys at the time because that introduction of lime into their diet actually helped them stay nutritionally well. So large doses of vitamin C are not particularly useful in normal nutrition anyway because we can't store very much of it. So the amount of vitamin C we know-- the minimum amount to prevent scurvy is about 10 milligrams a day. And in Australia, our recommended daily intake a day is 45 milligrams. So that's already got a minimum amount, plus a bit for safety, plus a bit extra. So if you're having 45 milligrams a day, then you certainly shouldn't develop scurvy.

So if we think about food and what foods are going to provide us with that amount, if we look at a whole orange, and this is the majority of a small orange, and that will give you 45 milligrams of vitamin C.(peeled) If we change the food structure or change the food matrix, and take that same amount of vitamin C and just juice it, that 100 is going to give us approximately the same amount of vitamin C-- more than enough that we need in a day. And obviously, we don't just get vitamin C from oranges, we get it from the range of fruit and vegetables.

So the difference here though, is twofold(두부분). One, the whole orange is going to contain fibre.And in there is going to have about 2.3 grams of fibre a day( which is just peeled). And this contains almost none, so 0.2 grams of fibre(which is juiced). So just in terms of eating it, we know fiber keeps us feeling full. So in terms just satiety, we are able to eat that orange and that's probably enough for one serve. But probably if we poured ourself a glass of orange juice, we'd probably pour ourselves a whole glass or maybe at least half a glass of orange juice. We'd get a lot more energy from that.And this is a way that sometimes by changing the food matrix, we're actually making it very easy for us to over consume energy without a huge amount of benefit in terms of our nutrition. So it's better to have a food that's higher in fiber that you're going to remain fuller for longer, and it also has some benefits for gut health as well.

So just in terms of thinking about our food as medicine-- on our medicine tablet of vitamin C, this is 1,000 milligrams of medicine-1 pill- pure vitamin C. How many oranges would we have to eat to get that amount of vitamin C. We would have to eat about 23 whole oranges to get the same amount of vitamin C that's in this tablet. Clearly, you're really not going to sit down and have a whole meal of 23 oranges. And so if we need very high doses of vitamin C, then we'd obviously probably take a vitamin C supplement. But in all honesty, because our body doesn't store it, there's no big benefit for most people to take mega doses of vitamin C.

Another example of where the food matrix is going to impact on its physiological benefit to us is oats. So here we have a few example of oat products and how it might appear in our diet. So oats comes in various forms.It sort of most common form would be the rolled oats that we'd see in our muesli, or you'd make a flapjack or something like that from it. So that's its sort of roughest form that you're going to find oats in. But then you can get the bran(반정도 갈은것? pieces of grain husk) out of oats, so bran. And also finally, a flour that also is made from oat. So the food matrix here is quite different, and clearly, you can make different products from these different types of-- different types of oat product. The question is, are they going to work differently? And the key thing about oat bran that makes it-- or oat products that makes it different to wheat-based products is that it contains soluble fiber.

Now, soluble fiber is particularly important in gut health because it is metabolised(신진대사를시키다,화학 분해를하다)  or changed in our gut. And it produces short-chain fatty acids, which are beneficial to gut health. So we know that having soluble fiber in your diet is really important. In terms of the active compounds in here, we know that in oats it's actually beta-glucan. Having a dose of beta-glucan may well be helpful as part of a whole diet approach to reduce your cholesterol levels.

How do we know though, that beta-glucan in whole oats is going to respond the same way as the beta-glucan in flour?So for instance, will a bowl of muesli have the same beneficial effect as if we had for instance, a muffin made with flour? And the answer is no. Because the muffin is going to likely to contain much less beta-glucan than a bowl of oats. But obviously changing the food matrix and how it's provided to you is going to alter whether how much dose of that beta-glucan that you're getting and also how available it is. So government regulations help us understand what manufactures are putting into food products by food labeling.And the regulation around health claims of a product where the food matrix is being changed should inform us as to whether that's going to be a good product for you to buy or maybe not such a good product for you to buy. So it's really important to understand the food matrix and the impact that potentially has on how we're going to absorb that food and whether it does have a health benefit or not.

 

Macronutrients (다량영양소)

Watch Janeane talk about the importance of macronutrients and their role in our core functions, and our health and wellbeing.

JANEANE DART: video transcript

The three main macronutrients in our diet are carbohydrates, and proteins, and fats. And they're essential because they provide us with energy, energy to fuel our core functions. So, things like sleeping, eating, resting actually uses up energy, but also things like activity and vigorous exercise. So that's where we get energy from our key macronutrients to do that. But also for things like growth and maintenance and repair. The different macronutrients, I guess, exist in unique combinations in different foods. So, for example, yogurt has a combination of all, carbohydrate, and protein, and fat. Something like oranges or the bok choy, fabulous source of fiber, or carbohydrate, but very little virtually they're fat free and small amounts of protein.Something like the meat, if you like, and the nuts, great source of protein, no carbohydrate, no fiber, and varying amounts of fats. So food has a unique combination of macronutrients and micronutrients within them. And that's why eating a really good, diverse diet and a range of different foods is so core and so essential to our health and well being.

In addition with macronutrients, it's important to consider the energy that it yields(농산물을 산출하다), or the energy that our macronutrients provide to our diet and to our eating plan. So currently, en vogue are low-carb or no carbohydrate diets. People are concerned that they gain weight on carbohydrates. And there's a real move away from including carbohydrates.And it's really important just to highlight that actually per gram of carbohydrate and per gram of protein, they're exactly the same. They provide about 17 kilojoules, or about 4 calories per gram. So they're exactly the same. So I've seen people in practice who are reducing their carbohydrate yet boosting their protein intake. And apart from putting an unwanted load on their kidneys, they're not really gaining anything from an overall kilojoules perspective.

How much of these macronutrients should we include in our diet? And I guess for every person they have a determined energy need depending on their age, their stage of life, the energy levels that they expend.But generally, and the evidence in Australia highlights, their diet should be somewhere between about 15-25% protein. 45-65% carbohydrate. So half, or a bit more than half should come from carbohydrate. And that sits when we talk about eating plenty of plant-based fruit, vegetable, and grain products. So that's where about half of our diet should be coming from. And then with fat, that varies somewhere between 20-35%. Those recommendations are based on solid scientific evidence, but what we need to be conscious of is those recommendations might vary across countries or even certain contexts. And I think we need to be cognizant of that that evidence will develop and may influence those recommendations. But that's the current evidence. And so a no carbohydrate, or very low carbohydrate, diet currently isn't what we're recommending. A really key thing to highlight with carbohydrates, it's not just bread and pasta as people typically think. So fruits, vegetables, dairy products, nuts, even there's a little bit of carbohydrate in nuts. So I think it's really important to promote it's not just bread and pasta. It is easy, potentially, to eat more of those foods that you might need. But things like breakfast cereal, fruit, sweet potatoes, the watermelon, oranges, asparagus have got carbohydrate, the sunflower seeds, the pasta, as I said the dairy products. So see carbohydrates are present in some really healthy, nutritious foods which if they're omitted will really restrict the range of nutrients that you're getting into your diet.

 

https://www.futurelearn.com/links/l/ls267ece6harvuh3ie06qdtetd8pgvk

Water, drinks and your health

https://www.futurelearn.com/links/l/c2m0zwwfpyxxhi2dgi6uz71erhtd8ph

Sports Drinks - Sports Dietitians Australia (SDA)

https://www.futurelearn.com/links/l/7qffbqzhhatgwkxds8vpqwzhodrjqjm

Alcohol | Eat For Health

https://www.futurelearn.com/links/l/cqesu3gloo5y5u3jqrh0ohlt8zcy3vr

Every Mind Matters | One You

 

Micronutrients 2

JANEANE DART: video transcript

There's a range of a central micronutrients that our diet should provide, and our micronutrients to refresh are our vitamins and minerals. So there are 13 essential vitamins that our diet needs to provide, and there are 16 essential minerals that our diet needs to provide.

With the vitamins, vitamins don't contain any kilojoules or any calories, but what vitamins are they’re the helpers. They facilitate protein and carbohydrates and fats in the roles that they play in the body in releasing energy, and in many of the small reactions or different things that happen within the body to help us grow, to help us repair and to be able to maintain all the things we need to live. So vitamins are vital to life, that's where the name comes from, they've been around since the — or they were first discovered in the early 1900s. And what we've got here is just a selection of some rich food sources from vitamin B1(watermelons) here vitamin A(broccoli) and folate(엽산)(asparagus). Folate’s a key vitamin that women who are thinking about and in the early stages of pregnancy are encouraged to take a supplement. So folate is isn't — is one of the B group vitamins that's really essential in preventing those neural tube defects. These are some of the richest sources, folate’s found in much of our fruit and veg and also in our grain products. 

So with vitamins there are 13 essential vitamins of which four of them are fat soluble vitamins, A D E and K, and the remainder are water soluble vitamins so our B vitamins and our vitamin C which I'm sure many of you have heard of. So with our vitamins they can be sensitive to things like heat and also to cooking, we can lose some of our water soluble vitamins if we're cooking vegetables in lots of water. So they're quite sensitive things, so I think that's a really important thing in terms of some messages around how we prepare and store and cook foods.

With vitamin A, vitamin A is present in dairy foods.So in milks and cheeses and margarines and butters, but it's also present in some of our vegetable and fruit sources. So generally dark yellow and orange vegetables and fruit. So mango, carrots and sweet potato are three of the highest sources, but broccoli is also a source of vitamin A as well.

And Vitamin B1, really important nutrient in terms of energy release and lots of the little reactions that happen, enzyme reactions or smaller reactions and pork’s a fabulous source of Vitamin B1 and then again lots of from our whole grain breads and cereals. Watermelon's a fabulous source, so some are really great, our intakes of watermelon tend to really obviously very seasonal, tomato juice and soy milk.

Vitamins are required for virtually every bodily function. What's important to, I guess to remember is that vitamins when they're existing in food come in a really unique range and I guess it's very difficult to overdose on vitamins through food alone unless we have a naturally restricted diet. For example broccoli, a really great source of folate, many of the other B vitamins, it's a source of vitamin C but it's also got iron and zinc in it. So broccoli while not being perhaps people's favorites, if it stir fried or steamed, it's an example of a vegetable that is quite abundant in a range of different nutrients.

Vitamins are really crucial for a range of different functions. So all the reactions that we're oblivious that our body is doing all the time, so healing and repairing and growing and developing, vitamins are key, they’re helpers, they facilitate all those reactions to happen and so without them a body gets out of balance and I suppose then it might be when people look to supplements or they're reading on the internet for something to help them, some panacea(만병통치약) to help them feel better. And again it's back to the message of diversity of food, try and have 20 different foods a day if you can, a variety of different things, try things you don't normally try because I guess the range of nutrients that we get from different foods is, it's unique and it's flavoursome, that's the other thing to say that, you know, in season something like a mango or a watermelon are really delicious. So again those flavour, the flavour compounds we know in something like a mango, yes it's a great source of vitamin A, it's a source of carbohydrate and fibre, but there are things about for example the mango we still don't properly understand all the nutrients and how they exist within that. So it's a really interesting area that will develop into the future.

Deficiencies(결핍) are less common these days in developed countries such as Australia but they certainly exists for some individuals and for some vulnerable groups in the population, but also in some of the developing nations. For example, there are nations whose populations have been, there's been evidence to support the examples of things like beriberi(각기) or pellagra(니코틴산결핍) or blindness caused by the overdosing from supplementation or inadequacies(부적당,불충만) in their diet from things like vitamin B1 and vitamin A. So it's not sexy, it's not dynamic the message, but a variety and a balanced diet to give you all that you need is really what we're trying to promote. At times people will require a specific supplement, vulnerable group, certain illnesses etc. but overall in a country such as Australia with a really established food system and food supply we can we can get what we need from our diet.

There are 16 minerals that are essential for our bodies function. Here we've got some examples of calcium(milk) rich food sources, so calcium is a really important nutrient that without adequate amounts can lead to brittle bone disease or osteoporosis(골다공증) as it's known its scientific term.

We have an example here of some really good dietary sources of iron and zinc. I'm sure you've heard of iron and zinc, iron and zinc are really essential minerals for our for our bodies and for our function. So iron plays a crucial role in transporting oxygen around our body and therefore in supporting all that energy release and giving us energy. Iron deficiency can present as anemia and again, I'm sure many of you have heard of that, but the impacts that can have on fatigue and people's quality of life can be really significant but also iron deficiency can have an impact on our immunity, and again all the consequences that can sit with that. So promoting a good iron intakes are really important part of what dieticians do, but again that people by eating foods from the meat and alternative group, and when I say the alternative, meats and nuts and seeds and legumes, and here we've got some red meat and some oysters. So smoked oysters, really — very high. Natural oysters are one of the highest source of zinc. Parsley, so things like tabouli or some of the cultures that eat a lot of parsley naturally in their diet, really good vegetable or plant based source of iron, as is broccoli and tomato juice. So with zinc, zinc has a really important role to play in many the small reactions that occur within our body, to release energy for healing for repair but also it plays an important role in growth and also in taste perception. So zinc deficiency can result in stunted growth when it's — in children a zinc deficiency can have significant impacts on people's brain and central nervous system development, and also again it can play out in poor healing and repair.

In summary, eating a range of foods provides us with the core macronutrients we need for growth, development, repair and maintenance, but also it provides us with really key and essential micronutrients, the vitamins and minerals that we need again to support and sustain our health and wellbeing. So eating a variety of foods across the different food groups, a range of different colours, a range of different flavors really sets us up to have the best diet that we can.

Of course there are people who can’t always afford access to good nutritious food but the key message I guess we want to impart is really eating is varied a diet as you can afford and you're able, as many different flavors as you can, and what is important I guess is to try different things to what you might try or to continue to promote to your peers, to your family and to children, again a diet that's very varied and diverse.

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Phytochemicals and antioxidants

Phytochemicals, also called phytonutrients, are naturally occurring plant chemicals that can have protective qualities for human health.

Plants produce these chemicals to help protect themselves, for example by making the plant unattractive to insect pests. They also provide the plant with its colour, flavour and smell.

Where are they found?

Phytochemicals are found in unprocessed or minimally processed plant foods, including fruits, vegetables, grains, beans, legumes, herbs, spices, nuts, seeds and other plants.

What do they do?

Thousands of phytochemicals have now been identified. Many of these have antioxidant(산화방지제) activity. An antioxidant is a compound that prevents another molecule from becoming oxidised. When molecules in the body become oxidised, free radicals can be formed. Free radicals are very unstable and cause damage within the body as they break down.

https://blog.naver.com/hunimal/221565137568

Free Radical Damage란?

Antioxidants stabilise free radicals and prevent this damage by donating electrons.

There are many different groups of phytochemicals which all have different chemical structures. These different types are metabolised(신진대사 시키다) differently in the body and may induce different health effects. Examples of phytonutrients include:

• Flavonoids (For example, anthocyanins and quercetin): found in soybeans, onions, apples, tea and coffee
• Polyphenols (For example, resveratrol and ellagic acid): found in green tea, red wine, grapes, berries and wholegrains
• Carotenoids (For example, lycopene, lutein, zeaxanthin, beta-carotene): found in red, dark green and orange fruits such as tomatoes, carrots, sweet potatoes, watermelon, leafy greens.

Should I eat foods with phytonutrients?

Consumption of phytochemicals has been associated with reduced risk of certain chronic diseases including cardiovascular(심장질환의) disease (heart disease and stroke), cancer and age-related eye disease.

Those who eat the number of recommended serves of fruit and vegetables each day will have higher intakes of phytochemicals and this will benefit their overall health.

It is important to remember that nutrition and food scientists are still discovering and learning more about phytochemicals, including identifying new ones. It has become clear that phytochemicals are absorbed best by the body when they are eaten as whole foods rather than when they are isolated and taken as pills or other supplements.

In supplement form an excessively high dosage(투약) can even be harmful.

What evidence is there?

Evidence is also accumulating to show that different types of phytochemicals interact beneficially with each other. So to get the full benefit from phytochemicals it is important to obtain them from a wide variety of different foods each day.

Phytochemicals in foods are easily destroyed by long periods of heating or by many types of food processing. For this reason, it is important to eat fresh fruit and vegetables and other foods that are either raw or lightly cooked or minimally processed.

피토케미칼 음식은 열이나 여러가지 방법의 조리법에의해 쉽게 파괴된다. 그렇기때문에, 채소나 과일이 조리되지않거나 혹은 최대한 간단히 요리된 상태로 섭취하는 것이 가장 좋다.

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Farmer or Pharma: Supplements debate

At a time when nutrient supplements are popular, many people ask the question: should we obtain the nutrients we require to be healthy from supplements or from foods?

Video transcript 

HELEN TRUBY: -------And we're going to think about, why do people use those supplements, where are they useful, are there particular population groups that we should be using supplements? And just think about how we can get best value for our money from supplements or food.

CATE LOMBARD: Groups that I would be most concerned about are those that are thinking about becoming pregnant, or are pregnant, and those are probably reaching mid-age and older, where their intake, it is important to get a very good, healthy, lots of nutrients in their diet. The other time is for those women at around the time of menopause where the calcium requirement goes up quite a bit. If they haven't been great milk drinkers all their lives, they may need to consider a calcium supplement depending on their bone density and family history.

JANEANE DART: And I think certainly encouraging people to be conscious of the amounts, or the labels of different nutrients, or rather, to supplements. So I think people generally being aware of what recommended daily intakes are for different nutrients, so they can actually make informed choices, and trying to ensure that the supplements that they're taking, somewhere between 50% to 150% of the recommended daily intake, rather than overdosing, because toxicity can be an issue in some circumstances.

CATE LOMBARD: I think it's extraordinarily difficult for people to understand the complexities of nutrition today. We have so much information, we have access to information. We also have access to misinformation. And I think that's where the general population has to be very careful about where they seek their information, and who they seek it from.

DAVID KANNAR: Maybe I can just add to that. I'm not opposed to supplements, but I guess the thing that supplements versus food-- the argument for food for me is that there's a lot of known and unknown substances in foods that we just can't account for in supplements. And so I think, to add to what Kate said, obviously that's the first part is to actually make sure dietary invention is as effective as possible.

LIZA BARBOUR: I've worked as a community dietitian, and predominantly with people who are experiencing hardship of various kinds. And unfortunately, I've seen a lot of situations where people are subjected to really convincing marketing saying that they need to have certain supplements to maintain a healthy life, and I just have to spend this amount of money to get-- whether it's protein, whether it's iron, calcium, things that we can actually get from food.

TRACY MCCAFFREY: I think that's a really good point, Liza, and one supplement that's a good example of that are like, lutein and zeaxanthin. They're forms of vitamin A, and they're sold for helping promoting vision. And in some clinical trials that does work, but it's mainly for developing countries that have high levels of deficiency, and particularly in children where they can become deficient very quickly. In adults it takes, perhaps, one to two years. But in the Western population, we have a problem with age-related macular degeneration. And some of the studies have really shown that for those people with advanced age-related macular degeneration supplements are useful, but really in the early stages of the disease, or in disease prevention, supplementations-- the evidence isn't really there as yet. But if we eat a healthy diet, that will really help us and to try and prevent those diseases in the first place. But as we get older, we do experience more incidence of disease anyway.

LIZA BARBOUR: We know that fish oils have some really beneficial long-chain fatty acids, and they can help prevent coronary heart disease, stroke, amongst a range of other health benefits. The problem is that here in Australia, we're recommending at least three servings of fish a week to the adult population. And this is being promoted globally, that we should be eating more and more fish to get those beneficial fatty acids. And from an environmental perspective, devastatingly, our fish stocks are plummeting. And so we've overfished, and marine ecologists have predicted that in the next 40 years, we'll see the fish stocks absolutely collapse. So, while there's benefit from a health perspective to have the fish oils, I think that it's worth, definitely from a nutrition practitioner perspective, we should be open to the idea of recommending supplementation to replace that whole fish.

TRACY MCCAFFREY: So one argument against taking supplements would be the fact that our body does regulate our intake of nutrients very well. For example, if we take our fat-soluble vitamins, such as vitamin A, D, E, and K, they're typically stored in the liver. And it takes about one to two years for those vitamins to actually deplete out of the liver if we didn't consume anything within our diet. Whereas B vitamins, C vitamins, they are water-soluble vitamins, and they are excreted daily. So really, if you do happen to take supplements that are B vitamin complexes, or vitamin C really you end up with very expensive urine. So I think it's actually better to consume our vitamins from our whole food diet rather than targeted supplements such as B and C vitamins.

DAVID KANNAR: Good point, Tracy. The only other thing to add to that is the protein, just to make sure we don't take too much protein because there's a propensity with weight gain, muscle bulk, increased to then put pressure on the other organs, particularly in the kidneys. So that would be the only other caution.

HELEN TRUBY: So one way that people can try and make sense of the information that's available to them is to have a look at the label on the side of the supplement. It should give you information on how much is in that supplement and the dosage for an adult. And again, as we've talked about, the amount of the percentage recommended daily intake. So that gives you a sense of whether it's reasonable, has it given you all your daily intake, or is it giving you a megadose? And generally, people don't require those megadoses unless they've been recommended by a health practitioner.

CATE LOMBARD: It's extraordinary, the number of supplements that are out there, and it shows how effective marketing can be in this case. You just have to go into the supermarket aisle, and you can see a wall of supplements. Someone is buying them, it's a multi-million dollar industry. So I think supplement use is becoming normalised, and it's not necessary.

DAVID KANNAR: There may not be a whole lot more benefit through megadoses(대량투여하다), if you've got a good fundamental dietary intake of some of these nutrients. But again, it's very specific, so it needs to be handled with a professional.

JANEANE DART: My view is that supplements fall way short of providing everything that we need. I have a preference in most instances, that we aim to get our nutrients through food, as we've said already that there are certain circumstances and subgroups where we need to get specific supplements. But food offers so much more than taking a pill, and it's for all the social and convivial reasons. And I guess sharing a meal is one of life's greatest joys, and I guess one of culture's longest traditions. And it connects us not only to food but, to people,to our family and our friends. So I think food offers so much more than supplements, and I guess, for example, even stimulating the gastrointestinal tract, when we're eating and chewing. So there are physiological benefits, as well as those social and emotional and personal benefits that eating offers.

HELEN TRUBY: I think Janine is absolutely right, in terms of being able to have a wide variety of food's really important. And we know that early childhood's a very incredibly important time when our food choices are going to be influenced. So children are influenced by what their parents eat. But also, we know that young children who aren't very good at eating fruit and vegetables, they actually have to be exposed to one food eight or nine times before they might find it acceptable. So, just giving you child one teaspoon of peas and they spit it out doesn't mean they don't like peas. It just means that they haven't gotten used to that taste yet. So, introducing a wide variety of fruit and vegetables in that first year of life in those early years is very important in terms of being able to influence the sorts of foods that your child is going to be able to eat, and is going to accept later on.

So perhaps some key messages to people to think about if you're going to go on to supplement, is really considering why you're actually going to take the supplement. Do you actually need it? If you can afford to buy that particular supplement, can you actually get what you need from food? And are there any reasons why you shouldn't be able to absorb those nutrients from foods? So, I think we are very much taking a view on food first, but with the recognition that the supplements are useful, and there are numerous reasons why humans eat, why we have food, the complexity of food, and just how it comes, how we cook food, are all very important as to what happens to the micronutrients. And that's what makes nutrition so interesting.

 

Superfoods: Myth or real?

‘Superfoods’ is a recent term that’s currently being used to classify foods that may offer benefits over other foods.

The term is contentious and is often challenged by evidence-based health professionals.

Evaluate the foods that are commonly classified as ‘Superfoods’ by taking part in a poll.

 

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Reference 

Food as Medicine from Future Learn. free courses https://www.futurelearn.com/courses/food-as-medicine

Food As Medicine Online Nutrition Course - FutureLearn

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