The essential nutrient no one talks about: enzymes
If you ask me which one important constituent of food is least understood - I'd say the enzymes will win hands down.
When I mention enzymes, most people, even those who are the fitness enthusiasts and, yes, even those who are always updated about the latest superfoods and fad diets draw a blank. "They sound familiar. I read about them in school, I think... we get them from food, right?" is the max I have heard most people describe enzymes as.
This I feel is food sacrilege at its worst, simply because enzymes are critical for us, our health, in fact, for our very existence. Even small amounts of enzymes can affect profound changes as they are critical components of every chemical reaction happening in the body and help kick-start the very physiological processes that keep us alive and well.
They are required for the production of energy, absorption of nutrients, regulation of hormones, healing of wounds and removal of toxins, so they are very important.
That's why it's time for a quick tutorial on what enzymes are and how they work.
They actually came into limelight when it was discovered that an enzyme found in cows' stomachs could turn milk into cheese. The food industry was quick to recognize their importance and today uses them in everything from dairy to brewing (yes, for that beer you love).
But that said, while we have some (22 actually) digestive enzymes naturally present in the body, the fact that we still need a regular supply of plant enzymes because chronic stress, illness, pollution (yes, that too), malnutrition and the overuse of medicines can all disrupt the internal synthesis of enzymes.
And as most of the food we eat today is way too processed, our diets generally lack in fresh, living, enzyme-rich foods, which lead to enzyme deficiencies that create havoc in our gut and lead to a medley of uncomfortable GI symptoms including constipation, bloating, cramps and heartburn.
It is this disruption of the gut balance which also leads to vitamin and mineral deficiencies, as well as a compromised immune system. Yes, enzymes are that important, yet there is just not enough dialogue about the important fact.
To recognise enzyme deficiency, look out for frequent allergies, fatigue, bloating, gas, constipation, diarrhoea, indigestion, headaches, mood swings and poor immune function.
Why do we need them?
In the 1930s, Edward Howell, MD, the food enzyme pioneer, populated the theory that enzymes found in plant food help in digesting food in the stomach and begin work at least one hour before the digestive system begins to work. Most of the time, the underlying reason for faulty digestion or a compromised immune system is the lack of enzymes in our diet.
Enzymes lower the activation point of the food we ingest, which helps the food break down with minimum effort. For this reason, Howell opined that enzymes should be considered essential nutrients. But that hasn't really happened. Now we also know that enzymes can help slow down the progress of chronic degenerative diseases, dispose of toxins in the blood stream, and cut inflammation from the body.
Get enough
Sadly, our modern diets lack in them in a big way. And as we age, we deplete the quantum of enzymes in our body even more. Get enough by following these strategies:
Eating raw fruits and vegetables helps. Enzymes are rendered ineffective at temperatures above 118° F, so eat some food raw (veggies and fruits) everyday. Vegetable juices and salads are a good way to ensure this.
Eat a wide variety of organic, whole, unprocessed foods to score more. For example, an apple, which is high in carbohydrates, contains more amylase than an avocado, which has a high concentration of fat and is high in lipase too.
Cut down on processed foods. Eating foods that lack enzymes burdens the pancreas and other organs, overworks them and eventually exhausts them. And, gradually, we lose the ability to digest the food if we continue eating just processed foods.
Eat sprouts. Nuts, seeds, grains and legumes are very rich in enzymes, but also contain significant amounts of enzyme-inhibitors that prevent enzymes from functioning optimally. So consume them after soaking, sprouting, fermenting to effectively neutralise the enzyme inhibitors.
Sprouting, in fact, actually increases the enzyme content in these foods enormously.
Get enough magnesium in your diet as this mineral is a co-enzyme, meaning that it is necessary for the function of enzymes within the body.
Green leafy vegetables, fish, seeds, bananas are all good sources.
Give enzymes the attention they deserve. Score enough for the sake of your health.