By Christopher Job
“If the doctors of today do not become the nutritionists of tomorrow, then the nutritionists of today will become the doctors of tomorrow.” — Rockefeller Institute of Medical Research
“Let your medicine be your food and let your food be your medicine.” — Hippocrates (460–375 BC)
The earth (dust) is composed of minerals, of which 103 have been identified. Among these, 20 have long been established as absolutely essential for human life. Eight of them are considered macro minerals, required in quantities exceeding 100 milligrams per day: calcium, magnesium, phosphorus, sodium, potassium, chloride, sulphur, and silicon. The remaining twelve are trace minerals, needed in amounts less than 100 milligrams daily, and include zinc, copper, cobalt, iodine, manganese, chromium, vanadium, selenium, molybdenum, boron, tin, and iron.
Modern nutritional science, however, has expanded this list significantly. Experts, including Dr Joel D. Wallach, now identify 90 essential nutrients required by the human body. These consist of 60 essential minerals, 16 essential vitamins, 12 essential amino acids, and 3 essential fatty acids.
Our bodies require these nutrients in optimal amounts each day, not only to ward off degenerative diseases but also to reach our full life potential. These elements are necessary for the body’s ongoing processes of maintenance and repair. Without them, life itself cannot continue. While the human body can manufacture several vitamins, it cannot produce minerals. These must be absorbed from the soil through plants and then consumed as part of our diet.
Unfortunately, many farmlands today are severely depleted of minerals due to overuse, erosion, and poor farming practices. As a result, crops grown in such soils are nutritionally deficient. Commercial fertilisers typically replace only three elements—nitrogen, phosphorus, and potassium—leaving out other essential minerals.
Our longevity, therefore, depends heavily on how consistently we consume adequate amounts of essential nutrients—the basic building blocks of health and vitality. Relying solely on the traditional four food groups is no longer sufficient for a long and healthy life. Food supplementation is often necessary to maintain nutritional balance.
Although vitamins are required only in small amounts, their functions are critical. The key vitamins include B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), Biotin, B6 (Pyridoxine), B12 (Cobalamin), Folate, A, D, E, K, and various carotenoids. These are primarily sourced from fruits, vegetables, nuts, and seeds. A deficiency in any of these vitamins can lead to serious health problems. For example, a lack of vitamin C results in scurvy, a condition marked by symptoms such as anaemia, fatigue, severe joint pain, gum disease, and weight loss.
It is vital to incorporate antioxidant-rich foods into the daily diet. These include fruits such as apples, pears, oranges, bananas, and grapefruit; vegetables like carrots, spinach, and bitter leaf; and nuts including walnuts, groundnuts, and bitter kola. Certain spices—cinnamon, thyme, ginger, clove, and turmeric—also offer powerful antioxidant properties. Beverages such as green tea, red wine (which contains resveratrol), and coffee are known for their antioxidant content as well. Vitamins C, A, and E, as well as selenium and beta-carotene, all help to fight oxidative stress. Additionally, glutathione plays a crucial role in repairing damaged cells, detoxifying the body, and boosting the immune system.
Eating living foods is essential. Living foods retain active enzymes, while dead foods do not. Enzymes are indispensable for the digestion of food. They help break down carbohydrates, proteins, fats, and oils into absorbable forms. For instance, cellulase breaks down the fibre found in plant-based foods. Without enzymes, digestion is impaired, and vitamins and minerals cannot function effectively.
The primary sources of enzymes are raw fruits and vegetables. Increasing the consumption of raw produce enhances enzyme intake. Unfortunately, cooking, canning, and processing destroy most of the enzymes present in food. At temperatures between 116 and 120 degrees Fahrenheit, enzymes and other nutritional values are largely lost. To maintain optimal health, at least half of one’s diet should consist of raw, unprocessed foods.
Many people remain unaware that sugar is, in essence, a sweet poison. It is both toxic and addictive. Its short- and long-term effects include impaired vision, arthritis, gout, osteoporosis, fatigue, obesity, a weakened immune system, and hormonal and digestive imbalances.
Excess sugar consumption is not limited to obvious sources. It also comes from soft drinks, fruit juices, sports drinks, cakes, ice cream, biscuits, ketchup, sweets, and even some breakfast cereals.
A low-carbohydrate diet is beneficial for health. The ketogenic diet, which consists of minimal carbohydrates and higher amounts of healthy fats, leads to increased levels of ketones in the bloodstream. This diet has been shown to reduce seizure frequency in children with epilepsy and is also used in the management of certain cancers.
Excess sugar in the body combines with amino acids to form Advanced Glycation End-products (AGEs). Elevated levels of AGEs can lead to a range of health issues including wrinkles, sagging skin, kidney and nervous system damage, clogged arteries, diabetes, cataracts, and other age-related conditions. Foods that are high in AGEs include sugary snacks, processed items, and fried or fatty foods. In contrast, fruits and vegetables are naturally low in AGEs and should form a substantial part of a healthy diet.
