1.Whole Grain Foods
It is better if rice eaters eat unpolished rice or
brown rice or par-boiled rice. It is better if wheat eaters, eat foods made of
un-sieved wheat flour. Multi grain flour is much more nutritious than un-sieved
wheat flour. Foods made of mixed flour of wheat grains, finger millet, yellow
jawar, pearl millet and foxtail millet is more nutritious than foods made of
wheat flour alone.
Whole grain foods are known as complex
carbohydrates. They supply not only carbohydrates but also protein, fat, and
vitamins, minerals, amino acids, enzymes and fibre. There is not much
difference between refined white rice, refined white wheat flour and refined
white sugar. These have only calories but are devoid of a whole range of
micronutrients.
It should be remembered that human body derives 50
per cent or more of its energy and heat from carbohydrates. The number of
calories contained in carbohydrates and proteins are same, four calories per
gram. Carbohydrates are metabolized without any unhealthy by-products where as
proteins where as metabolization of proteins leaves unhealthy by products that
cause aches and pains. Further, not many are aware that fat based on
carbohyrates, proteins and fats are stored separately in the body. The body can
convert the fat based on carbohydrates into heat and energy much faster than
the fat based on proteins and fats.
2.
Non-Vegetarian Foods
Non-vegetarian foods are not barred. Meat, eggs, sea
food etc can be eaten in moderate quantities. It should, however be remembered
that the gut of human digestive system evolved over centuries to extract most
of the energy that it needs from complex carbohydrates. Protein is needed for tissue repair, muscle growth, and overall
health. Men need protein daily about 56-70 grams, while women need it
around 46-56 grams.
3. Fresh
Vegetables and Leafy Vegetables: Every meal should contain fresh
vegetables and leafy vegetables. They, should not, however, be deep fried or
over cooked. Alfalfa, moringa leaves, Cnidoscolus chayamansa leaves, sauropus androgens leaves,
purslane whole plant, common sorrel aerial parts, Aerva lanata whole plant
could be easily grown even in a balcony. One or two of these should be part of every
day’s diet.
4. Pulses
Proteins and fats from complex carbohydrates (whole
grain foods) are better digested than concentrated proteins and fats by human
beings. Eating cooked pulses, meats and fats of all kinds in large quantities
is not good. They should be avoided as much as possible by persons suffering
with indigestion, acidity, gas, bloating stomach, constipation, piles,
haemorrhoids, IBS, IBD etc.
5. Fruits and
Fruit Juices
Fruits and fruit juices supply a whole range of
micronutrients: minerals, vitamins, and enzymes and fibre. Not many are aware
that vitamins cannot be utilized by cells without minerals. A small glass of
fruit juice soon after brushing teeth and one or two fruits between breakfast
and lunch and between lunch and dinner will supply a whole range of
micronutrients and fibre.
6. Chlorophyll,
Bioflavonoids and Anthocyans
Chlorophyll, bioflavonoids and anthocyans are the
most important and therapeutically most powerful pigments in plants. Leafy
vegetables, fruits and roots of plants are important sources of these
nutrients. These also supply fibre that keeps the digestive tract clean and
efficient. So, these should be a regular part of our diet.
7. Essential Fats:
For
maintaining robust health fats also are essential. Among fats, Omega 3 and
Omega 6 are essential fats. They cannot be made by the human body from
carbohydrates, proteins, or fats. They have to be supplied from external
sources. They also should be in the right ratio of 1 part of Omega 3 to 2 parts
of Omega 6. Flax seeds, Chia seeds, purslane leafy vegetable are the major
sources of Omega 3 and Omega 6 fatty acids.
8. Jaggery
Refined sugar is completely devoid of
micronutrients. It only has calories. On the other hand, jaggery made with
calcium hydroxide as the precipitator of impurities contains a whole range of
nutrients. It is close to molasses in nutrients and pure unpasteurised honey.
It can be used in tea as well as coffee.
9. Sea Salt or Rock Salt:
In terms of chemical and mineral nutrients there is
no difference between sea salt and rock salt. Sea salt contains 85 different
minerals. Blood in our body also contains the same minerals and in the same
ratios as sea salt. Sea salt or rock salt is essential for good health but not
more than 3 grams per person per day.
10. Calcium The Superstar Nutrient By weight 95 per cent of the human body is made of gases. Almost half of the
11. Fermented
Foods
Fermentation is the process of bioconversion of
organic substances by micro-organisms into pro-biotic foods. Fermented foods
help maintain a proper micro-biotic balance in the intestinal tract. In
addition to the balancing of bioflora in the intestinal tract, fermentation
enhances the nutritional value of food through the biosynthesis of essential
amino acids, vitamins, and protein. Yogurt (curd), buttermilk, kefir, and
cheese are fermented milk products. Plant sources of fermented foods include
kimchi, sauer kraut, miso, tempeh, kombucha etc. They increase the content and
absorption of calcium and vitamins.
12. Apple Cider
and Honey
One or two teaspoons of apple cider vinegar and one
or two teaspoons of honey in a glass of water 15 minutes before or during every
meal will keep the urine on slightly on the acid side and blood on slightly
alkaline side. This will destroy bacteria in the urinary tract, and will
improve the ability of blood to carry maximum oxygen from lungs to every cell
in the body. Apple cider vinegar will dissolve heavy metals like calcium and
prevent the formation of plaque and blockages in the arteries all over the body
including the heart. It will keep kidneys and gallbladder clear of stones.
Dr D. C. Jarvis, M.D. in allopathic medicine cured a wide variety of diseases including digestive problems, heart problems, infertility etc with a combination apple cider vinegar, honey, kelp, and potassium iodine. His book titled ‘Folk Medicine’ first published in 1958 sold hundreds of thousands of copies and is still in print. So, regular use apple or multi-fruit vinegar is a good habit. This combination can also be used as a prophylactic medicine for seasonal ailments and pandemic communicable diseases.