Nutrition 

Thy Food is thy medicine

A nutritious diet occupies a dominant place in our life. Nature with its natural forces restores the natural defenses of the body.. It is body the effects the cure not the physician.- says nature cure.Natural qualities of food  are very important factor  in the diet

Many common diseases and their symptoms can often be prevented or alleviated with better nutrition. Well your nutrition  wellness is a reflection of what you eat. 

Introduction

Nutrition wellness is a science that looks at the relationship between our diet  and our health. Every one of us has the choice  of what kind of building blocks are available at the cellular level for our body's fundamental functions and growth. Your body is highly complex machine with its efficiency depends on the ingredients taken in.

Any deficiencies, excess or imbalances in these ingredients can produce negative impacts on your body's function, which can lead to diseases such as cardiovascular diseases, diabetes, obesity and osteoporosis.

According to Ayurveda:

"Sama dosha sama agnischa,sama dhatu malakriya

Prasanna atma indriya mana swastha itiabhidhiyate."

Wellness is defined as  the state the state of balance of functional humours, metabolic fires, tissues and excretions with a pleasant soul, senses and mind. The combination of foods that you eat and how they are digested  (or not) actually shapes your health and well being.

Combinations of six taste in each meal to make it tasty, delicious , balanced and medicinal.

Sweet taste helps to build tissues in the body.

Sour taste restores acid base balance

Salty Taste responsible for maintaining mineral balance.

Pungent Taste It improves digestion and strengthens digestive enzymes.

Astringent Taste It stops bleeding and gives tone to the body.

Bitter taste Works a s a natural antibiotic,antiseptic and purifies the body.

Adding six taste into your food  is the right way to make the food medicinal, delicious and low in calories.

                                                 "You Are What You Eat".

The wholesome wheat flour, manually dehusked, unpolished rice, a lot of green vegetables, leafy vegetables, moderate use of pulses, milk and milk products., intake of fresh fruits in plenty, fresh water intake 8-10 glasses a day, salads with germinated grains and vegetables comprises an ideal diet. Cooking should be mild and Satwik with less of seasoning and spices.

Sprouts Amrit Ahar

Germination of grains and pulses results in a vast increase in their nutritive values. Therefore consumption of germinated grains are pulses in raw form is called 'Amrit Ahar'. One should consume at least half a cup of germinated seeds, pulses or grains daily either plain or with raw vegetables as salads in breakfast. There is an increase of 600 percent in the amount of vitamin B 1, thiamine, panthothenic acid, niacin in natural and live form.

Lactation in nursing mothers increases considerably by the consumption of germinated cereals and pulses. This naturally leads to  the proper and quicker development of the child  as well.

On no account the bran should be separated from wheat flour. Manually dehusked rice or at least brown rice with red coat if  possible, to be used. Minimum amount of salt  is to be used. Fried and sweet items are not to be entertained  every day. Non vegetarian food  is not to be entertained as it has more proteins and acids which is an invitation to disease.

Tonics Or  Rasayana / Rejuvenative Therapy/ Vitalzers 

Healthy state of mind and body can be achieved by rejuvenative ( Rasayana)  therapy.

Rasayana or tonic stands as an answer  to solve the the problem of healthful longevity (wellness) including mental development and resistance against diseases.

Rasayana chikitsa or rejuvenation therapy helps to  promote and preserve wellness in the healthy and to cure disease in sick. We all want to look forever young  and increase our life span by staying healthy. Rasayana or vitalizers as they are called , do exactly the same. They replenish the vital fluids  of our body, thus keeping us away from disease.

Rassayana refers to the nutrition and its transportation in the body. (assimilation) . Such a state of improved nutrition is claimed to lead to a series of secondary attributes like longevity,  immunity against diseases, mental competence and delaying of ageing.

Rasayana are actually that which increases the essence of each tissues (dhatu) , starting from nutritive fluid (rasa). Taking rasayana is helpful to increase the immunity of a person  to keep him away from disease. The person become healthy and strong. Thus literally the term  Rasayana refers to  the means of obtaining the optimum nourishment to the tissue.

The essential nutrients for the body

There are six ingredients of foods that are essential for the nutrition of the body. They are : protein, carbohydrates fats,vitamins, minerals and fibers.

1. Proteins
2. Carbohydrates
3. Fats
4. Vitamins
5. Minerals
6. Fibers

Proteins

The word proteins come from  the Greek word  meaning to take first place. After water protein is the most Plentiful substance in our body. It is an integral part of every living cell. Protein are essential for growth, maintenance and regeneration of body The main source of protein are pulses,milk, egg,meat etc.All proteins are made up of 'amino acids' and meat provide excessive  amount of protein to the body.

This excess of proteins unquestionably the chief factor in the causation of disease. Indigestion of excessive amount of proteins results in the formation of 'uric acid' which is harmful to health. Many of the disease troubling mankind have their roots in the excessive intake of proteins,

When too much protein enters the blood stream it gets connected into nitric acid ,sulfuric acid and phosphoric acid. The body is forced to use  up large amounts of alkali minerals to neutralize these acids. This results in the deficiency of minerals in the bones hair and nails.The acid causes much damage to the liver and the kidneys that in some cases it may prove even fatal.

So judicious blending of food stuffs would help the deficiency of any amino acid . For instance if wheaten foods are combined with vegetables the combination yields- the first class proteins- proteins of the best quality. Daily consumption of 20  grams of protein is  enough for a balanced health of the body (not 60-100 grams).

Reducing the proportion of proteins in the diet results in an increase in the physical and mental energy, a capacity to work for long periods, without getting tired and reduces susceptibility to disease.

Carbohydrates

The largest amount of our nutrition belongs  to carbohydrates.. These macro nutrients are the most abundant compounds on earth, forming the grass under our feet and the trees that fill the sky. 

Fruits and some vegetables are good source of simple  carbohydrates. Also products made with unrefined grains such as whole grain breads, brown rice, root vegetables are the best  carbohydrates.. These constitute most of the food we eat.Carbohydrate provides heat and energy to the body. Cereals, tubers,, roots, pulses,  milk are also the main source of carbohydrate.

But the use of processed carbohydrates, is not disireable.Debraned flour polished rice,white flour, refined sugar, etc are instances of such processed foods

Therefore too much use of following 5 food items are considered harmful.

1. White flour
2. Polished rice
3. Refined sugar
4. White processed salt
5. Milk

Processing removes the fibers and roughage from the food. This results in the insufficient elimination of wastes, due to which toxins accumulate in the blood which cause a lot of damage to our health. 

We cause a lot of harm to our health by consuming canned and bottled fruits, fruit juices, tomato ketchup, jams, jellies, instant gulab jamuns, instant rasgullas,ready ground flours, cakes, chocolates, ice creams, bread, biscuit, peppermint, sweets and other similar processed carbohydrates.As these foods are over eaten the digestive organs are subjected to undesirable heavy loads.

The consequence of severe indigestion and obesity resulting later in more or less permanant disease conditions like diabetes or disorders of the joints.

Fats

The surplus energy stored is fat. Fat is a very concentrated source of energy. Fat too like carbohydrates , supply heat and energy to the body. Ghee - clarified butter and oils are the main sources of fat. 

Fats are often dreaded in the nutrition world, taking the blame for every thing from acne to ulcers.

There are two types of fats

1. Saturated
2. Unsaturated

1 . Butter, ghee, vegetable ghee, coconut oil whole milk, cream, Shreekhand, ice creams, chocolates,cakes eggs, meat,oyster, fish are some of the foods, containing saturated fats.

2 . Peanut oil, Sesame oil, Cotton seed oil, Sunflower oil, are unsaturated fats.

Prolong use of saturated fats causes constriction and hardening of arteries which may result in hypertension, cancer, heart attack, and other related ailments.

Prolong use of saturated fats causes constriction and hardening of arteries which may result in hypertension, cancer, heart attack, and other related ailments.

Sunflower oil, peanut oil, and sesame oil decrease the risk of developing heart disease.

All fats however have one thing in common they cause weight gain and increase in cholesterol.

There are 7 milligrams of cholesterol in skimmed milk where as one egg contains 253 milligram of cholesterol, more than even in meat.

Vegetable oil like coconut,sesame, karadi, cotton seed, peanut, maize, and soyabean oil have no cholesterol in one teaspoon.Therefore it is neccessary to minimize the intake of saturated fats and eggs replacing them with unsaturated fats like vegetable oils, also to be used in moderation.

Vitamins

soyabean The tiniest part of our diet belongs to vitamins. Vitamins are substances that are required by the body for normal growth and tissues maintenance. Even though they are required in only small amount most vitamins should be supplied  by the diet because the body cannot manufacture them.Vitamins are of great importance. They perform various important functions in the body. Vitamins are essential for the proper digestion and absorption of proteins, carbohydrates and fats.Vitamins develop ability of the body to protect itself against disease,

Vitamins are divided into two groups- 

1. Water soluble
2. Fat soluble

The water soluble vitamins include B -Complex vitamins and vitamin C. The fat soluble vitamins  includes vitamins A, D, E and K. The body can store the fat soluble vitamins but water soluble  vitamins must constantly be replenished. Fruits and vegetables are excellent sources of many vitamins.

The stores of vitamin in the body get quickly depleted during an illness. Improper diet , mental distress, pollution, smoking, addiction yo drugs are other factors that destroy the vitamins in the body. The smoking one cigarette destroys about 25 milligrams of vitamin C.

Cooking destroys vitamins. The vitamin in fruits and vegetables are rapidly lost if they are not consumed immediately after peeling or cutting them. The requirements of vitamins have increased many folds these days due to mental stresses and worries which are common today. Unwholesome diet and uninhibited use of medicines antibiotics and cortisone also tend to reduce  the reserves of vitamins in the body.

The vitamins are available amply in uncooked foods, germinated grains and beans, fruits and vegetables and their juices.

The vitamins in natural foods  stuffs are in a live and easily digestible form. So they are quickly assimilated.But synthetic vitamins in the form of tablets and pills are not very much beneficial.

Vitamin A

This vitamin develops and protects the body cells. Vitamin A is essential for healthy conditions of eyes. Night vision is dependent on this vitamin. Vitamin A also helps  in the development of bones and formation of teeth. Deficiency of vitamin A slows down the growth, causes dryness of skin and eyes eventually leading to night blindness. Deformation of bones and teeth may also result because of the deficiency of this vitamin.

The source of this vitamin are - green leafy vegetable, cabbage , carrot, red and yellow fruits and vegetables. Large amount of vitamin A are also found in milk, cheese, butter, fish and cod liver oil.

Vitamin B

This is a group of vitamins comprising 8  vitamins. vitamin B 1, vitamin B 2, niacin, vitamin B 6, panto-themic acid, biotin, folcin, and vitamin B 12. One should have at least 1-5 milligram of each of these. This group vitamin is necessary vitamins for the development of  the body, appetite, healthy conditions of eyes, nerve and skin and for the prevention of anaemia.

Source : Sources of vitamin 'B' are beaten rice (poha), milk, germinated wheat, leafy vegetables, fresh vegetables and fruits. This vitamin is also available in eggs, meat and fish.

The deficiency of vitamin B causes Beri Beri , chaps on skin,and around the eyes, nose and mouth. Niacin deficiency is  responsible for pellagra and deterioration of nerves. The deficiency of vitamin B 6 results in anaemia and skin diseases.Metabolic reactions are disrupted by a lack of pantothenic acid and deficiency of vitamin B 12 slows down growth and induces pernicious anaemia. 

Vitamin C

This vitamin helps in the development of the body  and also helps in the formation of bones and teeth. This helps various cells to cohere together., heals wound, augments the  resistance of the body to disease and helps in the synthesis of steroid hormones in the body.The deficiency of vitamin C causes scurvy, disease condition of teeth and gums, internal hemorrhage, osteoporosis, loss of weight, even sterility.

Sources of vitamin C are sweet,sour fruits, myrolalan (harda), tomatoes, cabbage, potatoes, green leafy vegetables.and water melons, pears and pine apple.

Vitamin D

This vitamin is necessary for the development of the body and plays an important part in the formation of bones and teeth.

Sources : Sunlight is the best source of vitamin D. It is also available in milk,egg and fish.

The deficiency of this vitamin causes osteoporosis and leads to rickets in children.

Vitamin E

This vitamin is important in reproductive function. It strengthen the erythrocytes and prevents their fragmentation. Lack of vitamin may cause sterility.

Source : This vitamin is abundant in milk, germinated wheat, green leafy vegetables, vegetable oils, nuts, eggs and dry fruits.

Vitamin K

This vitamin is important for the production of prothrombin, which is responsible for the clotting of blood.

Sources : This is found in wheat bran, green leafy vegetable, tomatoes, cauliflower, soyabean oil and vegetable oils.

If there is a deficiency of this vitamin blood fails to clot and even minor cuts results in copious bleeding.

Minerals

The word mineral means an element in its simple inorganic form. In the body mineral occur chiefly in their ionic form, metal form, positive ions, non metal forms, negative ions. The major minerals are calcium, phosphorus, chloride, magnesium, potassium, sulfur and sodium. Mineral can be used for structural tissues.

Calcium

99 % of calcium is found in bones and teeth in the body. It is also necessary for the transport of some substances into or out of cells.

The deficiency of calcium weakens bones and teeth and causes osteoporosis.

Sources :The calcium is abundant in milk and milk products, methi, drumsticks, leafy vegetables, beetroots, figs, grapes, watermelons, millet, sesame, black grams fish and oysters.

Phosphorus

About 80 % of phosphorus  in the body is present in the bones and teeth. It is an important constituent of every cell.  It helps to regulate the pH of the blood and neccessary for the formation of substances like DNA, RNA, ATP, which are essential for the life processes.

Lack of phosphorus causes  weakening of bones and teeth and loss of weight.

Sources : This is found in milk, cheese, yeast, dry fruits, Soya beans, dates, carrots, and guava and also present in eggs, fish and meat.

Pottassium

Potassium is an important constituent of cellular fluid. Is is required for the metabolism of  carbohydrates and proteins. It helps in the regulation of pH of the blood.

Potassium deficiency may cause weakness of the muscles and even paralysis.The deficiency of potassium may cause even bitterness of the bones, sterility and heart ailments.

Sources : Plenty of potassium is supplied  through fresh  fruits, milk, garlic, radishes, potatoes and meat.

Sodium

Sodium is an important constituent of the extra cellular fluid,30 -40 % sodium is present in bones.

Lack of sodium may cause headache, nausea, slower development of the body and disorders of the muscles.

Source : Common salt, beet root, carrots, radish, eggs, meat and fish.

Iron

Nearly 70 % of the iron in the body  is present in the hemoglobin in red blood cells.26 % of iron is stored in liver, spleen and bones. In absence of iron in cells cannot take up oxygen or eliminate carbon dia oxide. Anemia is the principle symptom of iron deficiency.

Sources : Methi, mint and other green leafy vegetables, sesame, milets, grams, green grams, black grams, soyabean, dates, mangoes, eggs,meat, animal livers and oysters.

Sulphur

Sulfur is a constituents of proteins and some vitamins. It is also required for metabolic processes. Lack of sulfur hinders metabolic processes.

Sources : Beet root , cabbage, radish, garlic, onions, milk, meat and cauliflower are the sources of sulfur.

Magnesium

Nearly 50 % of magnesium is found in bones and the remaining in cells. Magnesium is very necessary for the activation of enzymes.. Hence a large number of processes taking place in body  are dependent on magnesium.

The deficiency of magnesium affects the bones, teeth and muscles and they become weak.The lack of magnesium even leads to heart ailments.

Sources : This is found in milk, cereals, green vegetables, dry fruits and meat.

Chlorine

This elements functions in association  with sodium. It is one of the main constituents of  extra cellular fluids. This activates certain enzymes.. This is a constituent of digestive juices of the stomach. If there is lack of chlorine bones weaken and joints stiffens

Sources : Common salt, milk, carrots, potatoes, spinach, cabbage, tomato, banana, dates etc. contain chlorine, Also it is present in eggs, meat, salt and fish.

Iodine

This is a constituent of secretion of the thyroid gland. Lack of iodine impairs the functions of thyroid gland resulting in goiter.

Sources : This is present in green vegetables and sea foods.

Fibre

Fiber is the celebrity of the nutrition world. Fiber is a type of polysaccharide  that resist digestion by the body's enzymes and acids.There are two types of fibers :

1. Soluble
2. Insoluble

Soluble fiber forms a gel like substance in the digestive track that appears to bind cholesterol so it cannot be reabsorbed.

Insoluble fiber is something called nature,s broom, because it decreases transit time in the intestine and keeps it sweep clean.

The importance of fiber in the digestive track has been the object of numerous articles in popular magazines and scholarly generals.

Fiber is found in fruits, vegetables, unrefined grains and legumes.

Food serves two purposes :

1. Supply all nutrients to the body
2. To maintain acid - alkali proportion in the body.
3. The ratio of acid to alkali in the blood is generally 20 : 80

Some of our foods leaves alkaline residue in the body after undergoing a full cycle of digestive and metabolic processes. Some other leaves acidic residues.

Alkali & Acid

The acid produced in the metabolic activities such as uric acid  and lactic acid  react with the alkalies in the blood, the lymph, bile etc. thus being neutralized and therefore cause no harm. But if our diet is  replete  with acidogenic foods, the body cannot cope with all resulting acid. When the acid accumulates in the blood, symptoms related with acidic blood like  fatigue headache, anorexia, insomnia, nervous tension, hyperacidity etc begins to appear.

Acid blood in an abnormal condition, hinders the physical development of children and adolescent, causes degeneration in older people and diminishes vitality. It causes difficulties in pregnancy and lactation. It is the origin of disease like measles, appendicitis, pneumonia, tuberculosis, and cancer.Therefore after long research it is believed that there is no such thing as natural death, all so called natural death  are the culminating stages of chronic acid conditions of the blood. Therefore it is concluded that  all toxic substances in the body are  in the form of acid. In order to prevent or counteract the accumulation of acids in the body we must take food that is mainly alkaline in nature.

In order to prevent or counteract the accumulation of acid in the body we must take food that is mainly alkali. genic.

All fruits are alkali- genic they are figs, grapes, dates, tomatoes, lemon, oranges, plums, apples etc.

All vegetables like -spinach, leafy salad plants, cucumber, beet root, yams, radish, pumpkin, potatoes etc are alkali genic.

Skimmed milk and cream are alkali genic.

Acid genic foods are polished rice , de husked rice, cake, bread, barley while wheat flour (maida), wheat flour etc. Polished rice and maida are the highest acid - genic.

All pulses are highly acid genic. Among nuts, peanuts are the highest acid genic.

In non vegetarian foods yolk of eggs is highly acid genic with all kinds of meat.

In milk products cheese is the highest acid genic and butter is the lowest acid genic.

Therefore being highly acid genic meat, fish , eggs and pulses are to be avoided.Whole wheat flour, dehusked, unpolished rice and other cereals, are mildly acidic genic. Maida is highly acid genic. Hence preparation of maida are to be avoided.

Processing or refining adds to the acid genic effect to  the cereals. Hence refined oils are also not to be used. Unrefined oils are good in moderation.

All vegetables and fruits are alkali genic hence they get special importance in the food regime.

Tea, coffee, fried preparations, idli, dosa are all acid genic hence they should be used in moderation.

Rice, dal, curry, khichadi, bhakris, which comprise the usual evening meals are also acid genic. Hence soups of vegetables are to be introduced in everyday meals.

We have to maintain a balance between the acids and alkalies in the body by a judicial combination of various  unprocessed cereals like ragi, jowar, baajra, with raw vegetables, fruits, nuts and soups in our daily diet- thus keeping disease at bay.

The  human body is subjected to constant wear and tear, cells die and they are replaced by new ones. This process of regeneration requires vitamins, minerals, salts and enzymes. Vitamins and enzymes are very neccessary to digest and assimilate  protein carbohydrate and fats etc. These  enzymes and some of the vitamins are destroyed by heat. As a result they are not available  in adequate amounts in cooked foods.

                                      "Food is a necessity for the body, not for the tongue."

Meals with only the titillation of the taste buds the principle aim are not suitable for the nutrition of the body.

Spices may vastly improve the taste buds, so that we are very interested in eating the food.

                                                       " We eat to live, not live to eat."

Proper combination of natural flavors can make even uncooked food tasty and appetizing.

So early morning a glass of water with lemon juice is good

For breakfast fruits,fruits salad, fruit juices are to be introduced with germinated salads.

For lunch, leafy vegetables, vegetable sprouts, germinated pulses or grains with vegetable salads are to be included, with brown rice and whole wheat flour chapatis topped with butter milk. Pulses may be avoided as they are highly acid genic.

In evening fruits and fruit juices are good.

Dinner : The chapatis may be made from other cereals like ragi which has a lot of calcium, with salads and vegetable khichadi.

Milk

Cow's milk is a better choice. Milk (full cream)  being an animal product it has to be used less. If it is used in excess it increases cholesterol in the blood. Milk also causes indigestion. Elders should use milk sparingly. Supplements should not be added to milk because they spoil the texture of milk, and make it difficult for digestion.Milk has to be mixed with saliva for proper digestion. Hence drink milk slowly sip by sip.

We have to think of some factors to determine the diet :

• Always be mindful of the wholesomeness of food combinations.
• We should eat when we are hungry. If you feel that you will enjoy the food only if it is spicy and has flavor- it is not yet time to eat.
• We should not eat when we are under physical or mental tension because because when the body and mind are exhausted the secretion of digestive juices will not be adequate.
• Chew the food well so that  saliva mixes with the food. Digestion starts off in the mouth  itself  with the action of enzymes present in the saliva. Well chewed food is easily digested. That is why from ancient times, yogis used  tell us  to chew every morsel for 32 times or at least 16 times.
• Over eating is always harmful. The stomach is a flexible bag made  up of muscles. It is rhythmic contractions and expansions are responsible for the efficient mixing of digestive juices and enzymes with food.These movements are not possible if the bag is stuffed up with excessive food. That is why food is not digested properly, hence food begins to decay.
• All foods have obvious and subtle qualities which affect our body. Hence refined flour, oil, salt, sugar should not be used.
• Raw foods add roughage, hence detoxification is easy and the body will always be healthy.. So salads with leafy vegetables, vegetables and germinated grains or beans are a must at least  once in a day , about one cup.
• Lack of food value may lead to low vitality and eventually fatigue. The processed food contain substance to please  the senses. They use soda-bi-carb colours, flavours etc. Such substances, rather than adding nutrients  may distort the body's natural intelligence and lead to toxins.Also they make the mind crave for such foods.
• It is better to eat food cooked with love - that is home food.
• As far as possible fresh food that has been subjected  to a minimum commercial processing is good.
• Processed food like sugar  and butter may not  make healthy tissues and if they are not expelled from the body , will result in toxins and blocked channels.
• Always aim to eat the amount that will restore or maintain a steady digestion.
• Eating between meals is a very bad habit.
• Optimum amount to eat  is half of the stomach capacity  of solids and one quarter of fluids. Leaving one quarter space and air. Fluids help the digestion and absorption of the food . Space is needed for proper mixing with the digestive juices.
• When ill, eat less or take juice diet as the digestive power is low.
• The suitable diet may be 40 %  of grains, 10 % of protein, 40 % of vegetable and 10 % of fruits.
• Not to eat late at night as the digestion gets slow, leave three hours before going to bed  to allow time fr digestion.
• Sweets made of sugar are to be avoided as much as possible. Sweets made with jaggery contains iron, so take fruits or jaggery sweets to relatives and friends when you visit.
•  Not to have more than two cups of coffee or tea  in a day.
• Use less frozen fruits, heavy cold foods, frozen vegetables and fruits. They dampen the digestive enzymes.. The food values are lost as they are frozen.
• The milk or juices are not to be gulped down, but sipped slowly, so give a chance to saliva to mix with it  and begin the process of digestion.
• Canned or bottle juices are entirely worthless for health as all the active constituents useful for fighting disease or promoting health have been destroyed by processing and prolonged storage. More over harmful chemicals are added  to the juices as preservatives and most of them are synthetic.
• Cosmetics, specially lotions, creams and lipsticks should not be used as they obstruct the natural outflow of toxins through perspiration. Because of this kidneys are burdened and they degenerate.

In India food is not evaluated on the basis of calories count. Rather it is the quality of food , the quantity of food  and the method of eating, that are considered. The better the quality of food, the more invigorating it is.

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Minerals

Fibres