After exploring the healing foods of Africa and Asia, it is now time to turn our attention to Europe. Renowned for its rich culinary heritage, Europe possesses diverse cuisines and iconic dishes rooted in centuries of tradition. The continent’s fertile lands and varied climates have given rise to diverse healing foods, many of which have long been staples in traditional diets. European foods have been celebrated not only for their exceptional flavors but also for their powerful medicinal properties.
What are the Healing Foods from Europe
In this section, we will introduce you to three European healing foods, highlighting their beneficial compounds and healing properties.
Europe, a continent immersed in history and culinary tradition, is celebrated for its artisanal foods, wholesome ingredients, and old-age practices like fermentation. From the Mediterranean diet, full of healthy staples, to the fermented foods of northern and eastern Europe, the continent has long recognized the healing power of food. These traditions, rooted in both culture and science, highlight the profound connection between land and its people. Here are some of Europe’s most recognized healing foods, renowned for their ability to enhance health and vitality.
Garlic
- Facts: Garlic has been used as both food and medicine in Europe for thousands of years.
- Beneficial Compounds: Source of bioactive sulfur-containing compounds, such as allicin, and vitamins B6 and C1,2,3.
- Healing Properties: Cardiovascular health, helps improve blood lipid profiles and blood pressure, supports digestive, liver, and renal function, and stimulates the immune system1,3,4,5,6. Also improves glucose metabolism and insulin regulation. Anti-inflammatory, antioxidant, antibacterial, antifungal and antiviral properties1,3,4,5,6. Potent anticancer activities affect multiple stages of carcinogenesis1,2.
Olive Oil
- Facts: Olive oil has been a key component of the Mediterranean diet for thousands of years.
- Beneficial Compounds: Rich in monounsaturated fatty acids and moderate content of saturated and polyunsaturated fatty acids. Great source of vitamin E and polyphenols, the most prominent being hydroxytyrosol and oleuropein7,8,9.
- Healing Properties: Reduces inflammation, supports heart health, lowers blood pressure, and may protect against certain cancers7,8,9,10,11,12,13. Antioxidant, and neuroprotective properties, improve cognitive health and memory7,8,9,10,11,12,13. Exerts a beneficial effect on the gut microbiota, contributing to better intestinal health, and benefits skin health12,14.
Chamomile
- Facts: Chamomile has been used in traditional European herbal medicine for centuries as a calming agent.
- Beneficial Compounds: Rich in phenolic compounds, primarily the flavonoids apigenin, quercetin, patuletin, and luteolin15. Contains powerful compounds derived from its essential oils such as bisabolol, also known as levomenol15,16.
- Healing Properties: It has moderate antioxidant and antimicrobial properties, with studies suggesting it can reduce inflammation, lower cholesterol, improve glycemic control and provide some antispasmodic (reduce spasms) effects15,17,18,19. It is also known to reduce anxiety and depression, improve sleep quality and mental energy, and soothe and protect the digestive system17,20,21,22,23. A recent laboratory study showed that chamomile may be a potential and promising preventive agent against inflammation and cancer24. Beneficial properties of bisabolol, derived from chamomile essential oil, include anticancer, anti-inflammatory, neuroprotective, cardioprotective, and antimicrobial16.
Recipes with Healing Foods from Europe
Europe has a rich and diverse culinary heritage which has given rise to a variety of foods celebrated for their healing properties and delicious versatility. Olive oil is a staple in Mediterranean cuisine and has become globally renowned. Garlic exhibits a bold flavor and strong medicinal value that has been appreciated for centuries. Chamomile, known for its calming properties, has become part of herbal traditions worldwide. Now is the time to explore creative ways to incorporate these European superfoods into your daily routine and share a comforting recipe to enhance your health and well-being.
Ideas for Incorporation of Garlic, Olive Oil, and Chamomile
Garlic: One of the most used superfoods worldwide, garlic can be added to juices and smoothies (only recommended for garlic lovers!), and even more easily incorporated to flavor main dishes, soups, and dressings.
Olive Oil: Use in salads or salad dressing. Drizzle over your soup or main dishes.
Chamomile: Brew into tea or use in calming herbal blends.
Recipe: Mediterranean Garlic and Olive Oil Zucchini Pasta
Ingredients:
- 1-2 medium zucchini, spiraled
- 4 cloves garlic, thinly sliced
- 1/4 cup olive oil
- 1 tbsp fresh parsley, chopped
- Salt and pepper to taste
- Freshly grated Brazil nuts (optional)
Instructions:
- Spiralize the zucchini, toss with a pinch of salt, and let sit in a colander for 15-20 minutes. Drain excess water.
- In a bowl mix the garlic, olive oil, and spiralized zucchini, combining well.
- Season with salt, pepper, and parsley.
- Top with grated Brazil nuts if desired and serve.
- Brew chamomile tea (using dried flowers) to sip during or after your meal.
Conclusion
Europe has a wonderful tradition of using healing foods, herbal preparations, and ancient techniques such as fermentation, which provide unique health benefits. By incorporating ingredients like garlic, olive oil, and chamomile into your diet, you can enjoy their exceptional flavors while at the same time benefiting from their numerous health-promoting properties. These European superfoods offer a delicious and natural way to enhance your well-being, backed up by centuries of culinary and medicinal wisdom.
References
- Deng Y, Ho CT, Lan Y, Xiao J, Lu M. Bioavailability, Health Benefits, and Delivery Systems of Allicin: A Review. J Agric Food Chem. 2023 Dec 13;71(49):19207-19220. doi: 10.1021/acs.jafc.3c05602. Epub 2023 Nov 9. PMID: 37943254.
- Zhang Y, Liu X, Ruan J, Zhuang X, Zhang X, Li Z. Phytochemicals of garlic: Promising candidates for cancer therapy. Biomed Pharmacother. 2020 Mar;123:109730. doi: 10.1016/j.biopha.2019.109730. Epub 2019 Dec 23. PMID: 31877551.
- Shang A, Cao SY, Xu XY, Gan RY, Tang GY, Corke H, Mavumengwana V, Li HB. Bioactive Compounds and Biological Functions of Garlic (Allium sativum). Foods. 2019 Jul 5;8(7):246. doi: 10.3390/foods8070246. PMID: 31284512; PMCID: PMC6678835.
- Fejes R, Bondonno CP, Radavelli-Bagatini S, Kühn T, Wagner KH. Exploring the health benefits of raw white garlic consumption in humans: a mini review. Front Nutr. 2024 Aug 30;11:1459627. doi: 10.3389/fnut.2024.1459627. PMID: 39279902; PMCID: PMC11392787.
- Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016 Feb;146(2):389S-396S. doi: 10.3945/jn.114.202192. Epub 2016 Jan 13. PMID: 26764326.
- Varshney R, Budoff MJ. Garlic and Heart Disease. J Nutr. 2016 Feb;146(2):416S-421S. doi: 10.3945/jn.114.202333. Epub 2016 Jan 13. PMID: 26764327.
- Micheli L, Bertini L, Bonato A, Villanova N, Caruso C, Caruso M, Bernini R, Tirone F. Role of Hydroxytyrosol and Oleuropein in the Prevention of Aging and Related Disorders: Focus on Neurodegeneration, Skeletal Muscle Dysfunction and Gut Microbiota. Nutrients. 2023 Apr 4;15(7):1767. doi: 10.3390/nu15071767. PMID: 37049607; PMCID: PMC10096778.
- Gorzynik-Debicka M, Przychodzen P, Cappello F, Kuban-Jankowska A, Marino Gammazza A, Knap N, Wozniak M, Gorska-Ponikowska M. Potential Health Benefits of Olive Oil and Plant Polyphenols. Int J Mol Sci. 2018 Feb 28;19(3):686. doi: 10.3390/ijms19030686. PMID: 29495598; PMCID: PMC5877547.
- Casas R, Estruch R, Sacanella E. The Protective Effects of Extra Virgin Olive Oil on Immune-mediated Inflammatory Responses. Endocr Metab Immune Disord Drug Targets. 2018;18(1):23-35. doi: 10.2174/1871530317666171114115632. PMID: 29141575.
- Flynn MM, Tierney A, Itsiopoulos C. Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet? A Narrative Review. Nutrients. 2023 Jun 27;15(13):2916. doi: 10.3390/nu15132916. PMID: 37447242; PMCID: PMC10346407.
- Ly TTG, Yun J, Lee DH, Chung JS, Kwon SM. Protective Effects and Benefits of Olive Oil and Its Extracts on Women’s Health. Nutrients. 2021 Nov 27;13(12):4279. doi: 10.3390/nu13124279. PMID: 34959830; PMCID: PMC8705829.
- Millman JF, Okamoto S, Teruya T, Uema T, Ikematsu S, Shimabukuro M, Masuzaki H. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutr Rev. 2021 Nov 10;79(12):1362-1374. doi: 10.1093/nutrit/nuaa148. PMID: 33576418; PMCID: PMC8581649.
- Nocella C, Cammisotto V, Fianchini L, D’Amico A, Novo M, Castellani V, Stefanini L, Violi F, Carnevale R. Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13. doi: 10.2174/1871530317666171114121533. PMID: 29141571.
- González-Acedo A, Ramos-Torrecillas J, Illescas-Montes R, Costela-Ruiz VJ, Ruiz C, Melguizo-Rodríguez L, García-Martínez O. The Benefits of Olive Oil for Skin Health: Study on the Effect of Hydroxytyrosol, Tyrosol, and Oleocanthal on Human Fibroblasts. Nutrients. 2023 Apr 25;15(9):2077. doi: 10.3390/nu15092077. PMID: 37432217; PMCID: PMC10181161.
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- Eddin LB, Jha NK, Goyal SN, Agrawal YO, Subramanya SB, Bastaki SMA, Ojha S. Health Benefits, Pharmacological Effects, Molecular Mechanisms, and Therapeutic Potential of α-Bisabolol. Nutrients. 2022 Mar 25;14(7):1370. doi: 10.3390/nu14071370. PMID: 35405982; PMCID: PMC9002489.
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- Ahmad S, Khan A, Rafique H, Tikmani P, Mesiya H, Amin F. Co-administration of saffron and chamomile: to determine the efficacy as an adjuvant therapy for mild to moderate depression in human subjects. A pilot randomized clinical trial. J Pak Med Assoc. 2023 Jun;73(6):1245-1250. doi: 10.47391/JPMA.3915. PMID: 37427624.
- Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016 Feb;72(2):306-15. doi: 10.1111/jan.12836. Epub 2015 Oct 20. PMID: 26483209.
- Nieman KM, Zhu Y, Tucker M, Koecher K. The Role of Dietary Ingredients in Mental Energy – A Scoping Review of Randomized Controlled Trials. J Am Nutr Assoc. 2024 Feb;43(2):167-182. doi: 10.1080/27697061.2023.2244031. Epub 2023 Aug 10. PMID: 37561965.
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