NUTRITION
Anyone that knows me knows that I eat a pretty healthy, whole foods-plant based diet. So naturally I was very intrigued when I started hearing all the buzz earlier this year about Patriot’s quarterback Tom Brady’s anti-inflammatory diet. The main factor I found the most interesting was his avoidance of nightshade vegetables and I quickly wanted to learn why……
First of all, what exactly are nightshade vegetables?
Nightshades, also known as Solanaceae, their scientific name, include several thousand varieties of flowering plants. The majority of nightshade plants are poisonous. Some non- edible nightshade plants are Belladonna (often mentioned in folklore as it is one of the most poisonous plants there is) and Nicotiana, or the plants whose leaves we commonly call tobacco. There are, however, a small number of nightshade plants that produce edible fruit that are a very common staple in many people’s diets.
They include:
• Tomatoes
• Potatoes (not sweet potatoes)
• Eggplant
• Peppers (all varieties: green, red, bell, all hot peppers such as cayenne and chili)
• Tomatillos
• Tamarillo fruit
• Goji Berries
We do know that there are many health benefits that each nightshade listed above can add to a healthy diet. They are all nutrient rich, a good source of fiber, and excellent sources of antioxidants or anti-cancer causing properties. Antioxidants can actually reduce inflammation in the body. Tomatoes are one of the best sources of lycopene, bell peppers are high in vitamin C, eggplant is high in vitamin K, and potatoes can provide a healthy dose of potassium and vitamin C. Chili peppers contain a high level of capsaicin, a strong anti-inflammatory compound.
I also noticed this list includes a lot of vegetables that many people in our region look forward to growing in their home gardens each summer. So why would they be specifically excluded from someone's diet?
Nightshades contain an alkaloid property called Solanine. Solanine is the natural fungicide and pesticide the nightshade plant produces to protect itself from predators. This alkaloid is the main reason that people who follow an anti-inflammatory diet avoid nightshades. Some people are sensitive to Solanine and can present with increased inflammatory symptoms that mimic autoimmune diseases when they eat these foods. Symptoms can include bloating, diarrhea, nausea, joint pain, headaches, depression, and skin conditions such as psoriasis and eczema.
Research is very limited regarding the true effect of Solanine on the human body. Some people do report sensitivities, and that they experience these inflammatory symptoms when they consume nightshade vegetables. Similarly to some other common food sensitivities, such as soy, gluten, dairy, etc, once the suspected food source is eliminated from their diet, the symptoms are minimized. If you suspect a nightshade sensitivity and have been experiencing joint pain, or any of the other symptoms mentioned, try eliminating them from your diet for 2 weeks. If symptoms improve, then you may have a sensitivity, if they do not, then chances are you don’t and can continue to enjoy these delicious and nutritious foods in your diet.
Food affects us all differently and food is fuel for our bodies to function at their best. The main thing to keep in mind is that if you eliminate certain foods from your diet due to sensitivities or intolerances that you continue to eat a well rounded, variety of whole foods to make sure your nutritional demands are met.
