Food provides us with the nutrients we need to survive, and we know that a well-balanced diet contributes to good health.
In addition, many people search for various foods as "medicines", hoping to eat certain things that may prevent them or treat conditions.
It is true that many foods – bioactive compounds – – chemicals that act in the body in ways that could promote good health. These are being studied for the prevention of cancer, heart disease and other diseases.
But the notion of food as medicine is attractive, but is easily exaggerated in the headlines, wrote two researchers in an article for The Conversation.
Stories are usually based on studies in the lab where concentrated extracts of food have been tested. The effect that is observed in real people eating the actual food is different from the effects in a petri dish.
When you calculate, you actually have to consume enormous amounts of certain foods to get an active dose of the desired element. In some cases, it can endanger your health rather than protect it.
These four foods and a drink show that the general cure claims for the foods we eat are not always stackable.
Cinnamon, a The cinnamaldehyde compound is said to help you lose weight and regulate your appetite.
Cinnamon, which contains the compound cinnamaldehyde, is said to help with weight loss and regulate appetite.
There is evidence that cinnamaldehyde may lower cholesterol levels in people with diabetes. However, this is due to studies of the chemical in high doses – it does not eat the spice itself.
These studies give humans between one and six grams of cinnamaldehyde per day.
Cinnamon contains about eight weight percent cinnamaldehyde – so you would need to eat at least 13 grams of cinnamon or about half a supermarket glass per day. Much more than you would add to your morning mash.
The headlines about the health benefits of red wine are usually due to a chemical in wine cups called Resveratrol
The headlines about the health benefits of red wine wine are usually because of a chemical in wine cups called Resveratrol. Resveratrol is a polyphenol, a family of chemicals with antioxidant properties.
Resveratrol has been claimed to protect our cells from damage and reduce the risk of a range of conditions including cancer, type 2 diabetes, Alzheimer's and heart disease.  There is limited evidence that resveratrol has advantages in animal models, although human studies have shown no similar effect.
It varies according to the wine, but red wine contains about three micrograms (about three millionths of a gram) of resveratrol per bottle.
The studies that showed that Resveratrol is beneficial consume at least 0.1 grams per day (that's 100,000 micrograms).
To get that much resveratrol, you would need to drink about 200 bottles of wine per day. We can all probably agree that this is not very healthy.
Blueberries also contain compounds called anthocyanins and may improve some markers for heart disease
Blueberries are like red wine a source of resveratrol. However, with a few micrograms per berry, you would need to eat more than 10,000 berries a day to get the active dose.
Blueberries also contain compounds called anthocyanins which can improve some markers for heart disease.
But to get an active dose, look at 150-300 blueberries a day. Reasonable, but still quite a lot of fruit – and expensive.
It has been shown that theobromine, a chemical in chocolate, lowers blood pressure in doses of about one gram of active compound, but not in lower doses
The news that dark chocolate is the Blood pressure lowers, is always well received.
Theobromine, a chemical in chocolate, has been shown to lower blood pressure in doses of about one gram of active ingredient, but not in lower doses.
Depending on the chocolate, you could eat 100g of dark chocolate before you reach that dose.
Chocolate is a discretionary food or "junk food". The recommended portion for discretionary foods is no more than 600 kilojoules per day or 25 grams of chocolate. Eating 100 g of chocolate would be more than 2,000 kJ.
Excessive kilojoule consumption leads to weight gain and obesity increases the risk of heart disease and stroke.
Therefore, these risks would likely nullify the benefits of consuming chocolate to lower your blood pressure.
Turmeric is a favorite. It's good in curries and recently we've seen a hype about the turmeric latte. There are regular stories about his healing power, usually based on curcumin.
Turmeric is a favorite. It's good in curries and recently we've seen a hype about the turmeric latte. About his healing power, which is usually based on curcumin, reports are published regularly.
Curcumin refers to a group of compounds called curcuminoids which may have some health benefits, e.g. As the reduction of inflammation.
Inflammation helps us fight infections and respond to injuries. However, too much inflammation is a problem in diseases such as arthritis and may be related to other diseases such as heart disease or strokes.
Human trials of curcumin were inconclusive, but most use curcumin in very high doses of 1 to 12 grams per day.
Turmeric is about three percent curcumin, so you only get 0.03 g of curcumin for every gram of turmeric you eat.
This means you need to take more than 30g of turmeric to get the minimum active dose of turmeric.
Curcumin in turmeric is not very bioavailable. This means we only consume about 25 percent of what we eat, so you may need to eat well over 100 grams of turmeric every day to get the right dose of curcumin. That's a lot of curry.
What should one eat then?
We all want food to heal us, but focusing on individual foods and eating hills is not the answer.
Instead, a balanced and varied diet can provide foods with various nutrients and bioactive compounds.
Do not be distracted by quick corrections. Instead, focus on enjoying a variety of foods.
HOW SHOULD A COMPATIBLE NUTRITION APPEAR?
. Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain according to the NHS
• Eat at least 5 servings of a variety of fruits and vegetables daily. Any fresh, frozen, dried and canned fruits and vegetables count
• Basic foods made from potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber per day: this is equivalent to consumption all the following Ingredients: 5 servings of fruits and vegetables, 2 wholegrain biscuits, 2 thick slices of wholegrain bread and a large baked potato with skin on top
. • Choose between dairy or milk alternatives (such as soy drinks) options for less fat and less sugar
• Eat beans, legumes, fish, eggs, meats and other proteins (including 2 servings of fish a week, one of which is oily should be).
• Choose unsaturated oils and spreads and consume in small quantities
• Drink 6-8 cups / glasses of water per day
• Adults should use less than 6 grams of salt and 20 grams of saturated fat for women or 30 grams for men a day
Source: NHS Eatwell Guide