Sourcing food as medicine from vendors like Nabat

When diet is wrong, medicine is of no use. When diet is correct medicine is of no need - Ayurvedic Proverb.

Eating the right food is not just about the calorie count in order to reduce weight. It’s about eating the right foods that give you vitality and nourishment through phytonutrients; and skipping the foods that don’t. We have identified Nabat as a reliable partner to source pesticide- and herbicide-free foods full of phytonutrients.

When it comes to longevity, there are some superstar foods that really shine. Eat these phytonutrients often to improve your health-span. Many of these foods can be found at Nabat or other local organic vendors.

Phytonutrient Category	Source	Benefit
Lutein Zeaxanthin	Cooked spinach Kale Turnip greens Dandelion greens Spring greens Mustard greens	Antioxidant Anti-inflammatory Selectively taken up by the macula Vision health Filters blue light
Lycopene	Tomatoes Watermelon	Cancer prevention Nrf2 activation Anti-inflammatory
a-carotene b-carotene	Orange, red, & yellow pigmented plants: Carrots Pumpkin Sweet potatoes Cooked spinach Papaya	Antioxidant Cancer prevention Cardio protective
Curcumin	Turmeric	Anti-inflammatory Neuroprotective Antitumor Antioxidant Nrf2 activation Glutathione biosynthesis
lsothiocyanate	Cruciferous vegetables: Brussels sprouts Garden cress Mustard greens Kale Turnip	Anticancer Anti-inflammatory Antioxidant
Sulforaphane Glucoraphanin	Broccoli sprouts Broccoli	Anticancer Anti-inflammatory Antioxidant Anti-ageing
lndole-3-carbinol	Cruciferous vegetables: Brussels sprouts Garden cress Mustard greens Kale Turnip	Anticancer
Anthocyanins	Blue-, red-, purple- pigmented plants: Blueberries Black raspberries Purple potatoes Blackberries Cherries Currants	Anticancer Antioxidant Anti-diabetic Cardio protective Vision health Neuro protective
Flavanols Catechins, epigallocatechin gallate (EGCG)	Black tea Green tea Oolong White tea Dark chocolate	Antioxidant Anti-ageing Anticancer Repair DNA damage Cardio protective
Flavanols (quercetin, fisetin, rutin, kaempferol)	Onion Spinach Dill Kale Rocket Watercress Black-eyed peas Chillies Strawberries Apples	Antioxidant Anticancer Activates AMPK Inhibits mTOR Glutathione biosynthesis
Flavones (apigenin)	Parsley Celery Onions Oranges Chamomile Thyme Oregano Basil Herbal teas	Anti-inflammatory Cognitive support Anti-diabetic Anticancer
Flavanones (hesperidin)	Lemons Oranges	Antioxidant Anti-inflammatory Neuro protective Enhances Nrf2 pathway
lsoflavones (genistein)	Soybeans Tofu Natto Legumes	Antioxidant Anti-inflammatory Anticancer
5-O-caffeoylquinic acid	Coffee	Antioxidant Anti-diabetic Cognitive support Detoxification
Resveratrol	Berries Red grapes Blueberries Red wine	Antioxidant Anticancer Cardio protective Activates AMPK Protects against AGEs
Benzoic acid cinnamic acid	Mushrooms, especially Cordyceps Reishi Oyster mushrooms Shiitake Lion's mane Maitake Chaga Agaricus blazei Murrill Antrodia cinnamomea (AC)	Antioxidant Activates Nrf2 pathway Activates sirtuins Protect mitochondria Anticancer Antidiabetic
Oleuropein	Olives Olive oil	Anticancer Antioxidant Cardio protective Anti-inflammatory Neuro protective
Omega-3 fatty acids Docosahexaenoic acid (DHA) Eeicosapentaenoic acid (EPA)	Algae Fish that feed on algae: Fatty fish Salmon Sardines Fish oil Fish eggs Krill Krill oil	Anti-inflammatory Cardio protective Cognitive support
Laurie acid Caprylic acid	Unrefined coconut oil MCT oil	Anti-inflammatory Microbiome support Neuro protective Cardio protective Blood sugar balance

Accessibility Note

While many of the foods listed here can be readily found in Egypt, we acknowledge that some may not be as readily available. This article however is intended for both our local and international audience who engage with our content. Make sure to always buy fresh. Do not buy canned / preserved alternatives.

We strive to provide valuable physician- and nutritionist- reviewed information to all our readers, regardless of location, helping everyone make informed choices about their nutrition and lifestyle. Whether you’re based in Egypt or elsewhere, we aim to offer insights that are relevant and beneficial to your longevity and health journey.

Important insights summed up

Eat lots of plants. About three-quarters of your plate should be covered with veggies. Aim for deep colours. Stick with mostly non-starchy veggies. Winter squashes and sweet potatoes are fine in moderation. Choose organic and regenerative when possible.

Lighten up on fruits. Low-glycemic fruits are best, so stick with berries, kiwis, and watermelon. Enjoy sweeter fruits only occasionally, such as grapes, melons, and higher-glycemic-index fruit. Always eat the whole fruit and avoid fruit juices. Think of dried fruit as candy and keep it to a minimum. When in doubt, get a continuous glucose monitor to track your body’s response to different fruits.

Load up on foods with healthy fats. Whole foods such as nuts, seeds, olive oil, avocados, and small wild fatty fish such as sardines, mackerel, herring, anchovies, and wild salmon contain good fats. For oils, use extra virgin olive oil (at low or no heat), avocado oil (for higher-heat cooking), and organic virgin coconut oil.

Hydrate adequately. Just as important as what you eat is what you drink. Water is essential for every bodily function, from digestion to circulation to temperature regulation. Aim to drink at least 2 liters of water per day, but individual needs may vary depending on factors like climate, activity level, and overall health. Staying properly hydrated helps maintain energy levels, supports cognitive function, and promotes healthy skin.

Add nuts and seeds. They help with weight loss, diabetes, and heart disease and provide minerals, protein, good fats, fibre, and more. Almonds, walnuts, pecans, hazelnuts, macadamia nuts, and pumpkin, hemp, chia, and sesame seeds are all great.

Think of meat and animal products as condiments not as a main course (which should be colourful vegetables). Servings should be palm-sized. Plant-based meals are fine as long as the protein comes from whole foods, not processed powders, bars, or fake meat. However, to get adequate protein for muscle synthesis as you age, you will need to supplement with animal protein and/or amino acid supplements or vegan protein powders with added amino acids.

Buy animal products that have been regeneratively raised, grass-fed, or organic when possible. They are nutritionally better for you and they are better for the planet. They are also rich in phytonutrients from all the wild and diverse plants the animals consume.

Choose pasture-raised eggs. They are an affordable source of protein and vitamins - including B12, which you can’t get from a vegan diet - minerals, antioxidants, and more.

Eat fish that is low in mercury and toxins, high in good fats, and wild-caught or sustainably raised. Sardines, herring, anchovies, mackerel, and salmon all have high omega-3 and low mercury levels.

Eat only whole grains (not whole-grain flours) and avoid gluten, especially from dwarf wheat. Since all grains boost blood sugar, only eat 60 to 100 grams per day, and choose low glycemic, gluten-free grains like black rice, quinoa, teff, buckwheat, or amaranth.

Eat beans. Lentils are best. Stay away from big starchy beans as staples. Beans contain fibre, protein, and minerals, but some people don’t digest them well, and the lectins and phytates in beans can inhibit mineral and protein absorption. If you digest beans without a problem then up to 75 grams a day is ok.

Avoid sugar and other foods that spike blood sugar and insulin, such as flour, refined starches, and carbohydrates. Treat sugar in any form as an occasional treat. Your body can’t tell the difference between a bagel and a bowl of sugar once it gets below your neck. Liquid sugar calories (from fizzy drinks, energy drinks, sweetened teas, even fruit juice, etc.) cause increased hunger, obesity, and death. Stay away.

Eliminate most grain, bean, and seed oils. That includes rapeseed, sunflower, grape seed, and especially corn and soybean oil. Small amounts of expeller or cold-pressed nut and seed oils like sesame, macadamia, and walnut oils are fine to use as condiments or for flavouring. Avocado oil is great for higher-temperature cooking.

Avoid or limit dairy. Conventional dairy is bad for the environment and most people don’t digest it well. Dairy has been linked to inflammation, cancer, osteoporosis, autoimmune conditions, allergic disorders, digestive problems, and more. We recommend avoiding it, except for the occasional grass-fed dairy from yogurt, kefir, and grass-fed butter. Try goat or sheep products instead because they are raised on grass and their milk contains A2 casein, which is less likely to cause inflammation and digestive problems. And always go organic, grass-fed, and ideally regenerative.

Reduce foods that have been contaminated with pesticides, herbicides, antibiotics, and hormones. Look for foods raised or grown in regenerative ways (good for the Earth and for humans), if possible. Check labels for chemicals, additives, preservatives, dyes, artificial sweeteners, or other nonfood ingredients. If you wouldn’t find it in your kitchen for cooking, you shouldn’t eat it.

A Statement from Nabat’s Founders

The body you look after is the body you will inherit throughout every stage of your life. At Nabat we believe farm to table living is the ultimate way to look and feel your very best. We grow all of our produce hydroponically, ensuring our greens are 100% chemical and pesticide free. Even the water irrigated to nurture our greens is 100% purified and quality controlled. It is important to nurture your body with fresh and natural ingredients. Having healthy eating habits is not a lifestyle choice these days, it’s a necessity to guarantee you live your life with optimum health benefits.

Important

While the strategies listed stem from evidence-based medicine, individual needs may vary. Always consult with your doctor before making significant changes to your lifestyle, especially if you have existing health conditions or concerns. It’s important to note that this article serves as guidance only. Taking certain lifestyle changes to extremes can lead to adverse effects, including disorders such as bulimia or anorexia. Additionally, be mindful of food allergies when altering your diet. Extreme dietary restrictions or changes should be approached with caution and under professional guidance. The Oasis Clinics team is here to support you with personalised advice and treatment plans tailored to your unique health profile, ensuring that your journey towards a heart-healthy lifestyle is both safe and effective.