About certain FOODS/NUTRIENTS including Water, Salt, Milk, Honey, Flax-seed,
Iodine, ENERGY, Vinegar, NON-NUTRIENTS,SOFT DRINKS. and Dietary Fats.
Water:
"And We made every living thing of water? Will they not then believe?" ( 21/30 )
Water is essential for life though it does not yield energy in the body. However it is an ideal biologic solvent ( i.e. for nutrients in the body ).
Its pH is almost neutral ( pH 6.8 ).
Water is about two-thirds of human body
( 70 % ) and interestingly that of globe. We need water to provide moisture to the body, to carry nutrients to
its parts ( eyes, ears,nose, throat, skin etc.), and remove toxins from the vital organs.
The quantity of water one should drink every day depends on one's age, sex, health status, physical activity
and climate. Water as a part of the diet contributes weight and volume and no calories
It therefore satiates and may prevents hunger and weight gain.. We need about 2-3 L of water per day approximately,
taking into account the urinary output which is roughly about 1.5 L. per day.
Chronic deficient water intake or excessive loss of body water ( as in one type of Diabetes ) leads to Dehydration.
Water retention in the body may result in Over-hydration ( Chronic kidney disease, Congestive heart failure ).
Up to two-thirds of globe's surface is covered with water. WATER is an important constituent ( 60% )
of human body. The brain is composed of 70% water, the lungs nearly 90%, lean muscle about 75%,and the blood 83%.
Obesity decreases the percentage of water in the body. Loss of water in urine per day is about1-2 L/day. Water is also
lost through skin, lungs & feces.
Water in foods and drinks is an an essential component of human consumption, the daily requirement of water
being 2.7 L & 3.7 L in females & males respectively.
Rice, Ragi, Barley, Sago & Wheat contain about 12-13% water by weight; bread 39%, leafy
vegetables and fruits by and large 70-90%, mutton & egg 70-80%, buffalo's milk81%, cow's milk 87.5%, honey 20%,
sugar cane juice 90%
and alcoholic beverages 80-95%. Dry fruits contain water about 5%.
Of certain foods and Nutrients:
Nutrients that yield energy (metabolic fuels) are carbohydrates,
proteins and fats. Vitamins and minerals ( also nutrients ) facilitate biochemical reactions but do not
yield energy in the body.
Sprouts: A Nutritive Powerhouse ( of energy & nutrients ).
Methi (Fenugreek) seeds soaked sprouts: The seeds contain protein26.2%, fat 5.8%, carbohydrate
44.1%, non-energy carbohydrates 7.2%, minerals 3%
and moisture 13.7% (g/100 g). A good source of PUFA/omega fats /EFA. Good for Diabetics.
Wheat germination or sprouting:
Method of preparation of Alpha-AMYLASE-RICH FOODS(ARF),in a sketch line:-250g of wheat---Add 2-3 vol. of water---
Drain excess water---Germinate wheat in dark for 24-48 hrs.---Sun-dry for 5-8 hrs.---Roast gently in flat pan to
remove water---Grind and powder the grains (ARF)---Store in airtight bottles/jars, tightly capped---Add 5g
(one teaspoonful) of ARF, after cooking to every feed (of cereal-based diet). USES of Alpha-ARF:-1) To increase
the digestibility of low-cost weaning feeds. 2) To reduce the bulk of feeds, and 3) To prevent Protein Energy Malnutrition.*
(P.S.All enzymes are proteins. All proteins are not enzymes).
Rice, Wheat and Ragi (besides Jowar, Bajra and Corn), are 3 staple cereal grains in the Indian diet, containing 6.8
(of a little better quality comparatively), 12.1,and 7.3g protein per 100g of edible portion respectively. Rice is also
deficient in fats, fiber and minerals, especially in Calcium. We lose lot of its (water soluble) B-complex vitamins
in its polishing and after its cooking as we throw away rice-water. There is yet one more crucial factor here, adding
insult to injury. The omega6 to omega3 ratio in Rice is 50:1, a cause for grave concern. Whereas w6/w3 in wheat
and ragi is 6.5 and 6 respectively. The w6/w3 in the diet should not exceed 2. Ragi grains has an edge over all others
as regards its fibre and minerals content. In any primordial prevention activity, therefore, Ragi should be uppermost
in our minds and its consumption encouraged.
Rice, Wheat and Ragi are 3 staple cereal grains in the south Indian diet, containing 6.8, 12.1,and
7.3g protein per 100g of edible portion respectively. Rice (protein 6.8, fat o.5, carbohydrates
78.2,non-energy carbohydrates o.2, minerals o.6 and moisture 13.7 %) is deficient in lysine,
fiber and minerals, especially in Calcium. We lose lot of its (water soluble) B-complex vitamins
in its polishing and after its cooking as we throw away rice-water. There is yet one more crucial
factor here, adding insult to injury. The omega-6 to omega-3 ratio in Rice is 50:1. Whereas
w-6/w-3 in wheat and ragi is 6.5:1, and 6:1 respectively. The w-6/w-3 in the diet should not
exceed 2. Ragi ( Eleucine Coracana ) in grains has an edge over all others as regards its fiber
and minerals content. Mixture of wheat flour and ragi flour may be used for preparing chapaties
/roties/laddus. Whole-grain bread to be preferred. Eating one sort of food (group) very regularly
may not be advisable. The food groups may consist of: 1) milk/dairy products/egg, 2) meat group,
3) vegetables and fruits, 4) roti/cereals/millets/bread and, 5) legumes/pulses/oil-seeds/oils.
Eat the foods on a rotation basis, with variety of vegetables and seasonal (raw) fruits. "Take 5".
Five times a day with smaller servings/size, some from all 5 groups. Drink two cups of milk daily
preferably low fat. Senior citizens should take an egg a day. VINEGAR- a week acid, may be used
as a preservative and to sprinkle on food items. It is made from various grains and fruits including
Barley, Dates, Raisins, Raspberry or Tomato. Multiple trials indicate that taking vinegar with food
increases satiety (the feeling of fullness) and thereby reducing the amount food consumed.
It should be remembered that sprouts are also used as a part of the reducing-weight- diet.
Salt:
Salt i.e.Na cl ( Na= <mineral> Sodium ) is essential for life. Excess intake is harmful and may lead to high blood pressure,
water retention/logging and overweight Consume less sodium and eat more of potassium (K) to prevent Hypertension.
Fruits ( sweet oranges, banana, pomegranate, water melon, apricots, plums, peaches, apple ) and vegetables ( sweet
potato, carrots
spinach ), so also pulses, fish and beans, are rich in K. K prevents hyper-acidity. K intake is restricted in kidney failure.
Iodized salt may be added to foods only after cooking. Guava, beetroot, dates, rice and Zizyphus (beir) are deficient in K.
Milk:
Its pH is almost neutral and provides plenty of water and a number of nutrients including fats. Just like Na, excessive intake of most forms of fat including omega 6 fatty acids- an essential fat, is harmful and may result in an increase of serum cholesterol of bad type.
Low fat milk and some dairy products ( e.g. buttermilk, cow's milk/ curd, Cheese in small quantity ) are an essential
part of a reducing DIET PLAN along with a program of physical activity.
Like egg and meat, milk protein is of high biological value. Human milk contains about 1.1% protein.
WATER/ MOISTURE & certain NUTRIENTS in some MILK/ MILK PRODUCTS
Milk/ Milk product Water Carbohydrate Protein Fat Minerals
MILK human 88.0 7.4 g% 1.1g% 3.4g% 0.1g%
Milk cow’s 87.5g% 4.4g% 3.2g% 4.1g%. 0.8g%
Milk buffalo’ 81.0g% 5.0g% 4.3g% 6..5g% 0.8g%
CHEESE 40.3g% 6.3g%. 24.1g% 25.1g% U 4.2g%
BUTTER 19.0g% -- 81.0g% 2.5g%
GHEE --- --- --- --- --- 100.0g% ---
ABOUT BANANA.
Tumor Necrosis Factor(TNF-α) is a cytokine, substances secreted by certain cells of the immune system that having an effect on other cells. This is indeed helpful in fighting abnormal turmor cells in body. Research done on ripening bananas has proved that the levels of TNF-α induction increased markedly before the entire banana peel turned brown.
Hence don't consume over-ripe banana ( i.e. banana with dark patches ).
Over-ripening of banana causes its starch to turn into simple sugars and these in turn raise blood sugar level ( Hyper-glycemia )- bad for our health and specially the DIABETICS.
Honey:
Honey and raisins are rich in various nutrients but too rich in sugars. may cause weight gain. Excellent food for
athletes after vigorous exercise. Diabetics may say 'NO' to them.
Recommended in a number of ailments including various forms of Allergy.
Flax seeds:
A good source of essential fatty acids ( EFA ) i.e. omega 3 and 6 fatty acids. It contains anti-breast
cancer factor- a phytoestrogen.
"Wherever flaxseed becomes a regular food item among the people, there will be better health.
Mahatma Gandhi
Linum usitatissimum Flaxseed/Alasi. Seeds/Oil -rich source of W-3 fats.
One Table spoonful of ground flaxseeds contain 0.4gm omega-6 fats and 1.6gm of omega-3 fats%.
W-6 fat:W-3 fat::0.25:1. Ground seeds should be kept in a closed container, away from light and heat.
Flaxseed oil contains 1.6gm omega-6 fats and 6.6gm omega-3 fats %. (100gm of oil.)
OMEGA-3 FATS are HEART HEALTHY, ANTI-DIABETIC, PREVENT AND CURE MANY A CHRONIC DISORDER
AND ENSURE THE PROPER FUNCTION and FORMATION of BRAIN, EYES and CELL MEMBRANES.
The other dietary sources of these ESSENTIAL FATTY ACIDS are: FAT FISH. WALNUTS, PUMPKINS
SEEDS. METHI SPROUTS, MUSTARD and CANOLA OILS and BERRIES including KIWIFRUIT.
Iodine:
This mineral is a micro-nutrient and trace element. Forms thyroid hormone in the body and prevents GOITER.
Deficiency leads to growth retardation, anemia and lethargy. Goitrogens present in certain foods e.g. Cabbage,
prevent the absorption of IODINE in the body.
SEA FOOD IS A RICH SOURCE OF IODINE. IN ENDEMIC AREAS EVEN MILK & MEAT MAY BE DEFICIENT IN
IODINE. IODIZED SALT SPRINKLED FOODS SHOULD BE CONSUMED
Iodized salt may be added to foods only after cooking.
Non-NUTRIENTS: Certain chemicals present in the foods may be anti-nutritional, have no positive
nutritional function and termed as non-nutrients e.g. Goitrogens, Phytates,
Fiber.
Fiber contained mostly in fruits and vegetables adds to bulk in the diet and mostly indigestible and takes longer to digest.
Thus its intake prevents constipation and weight gain. Excess intake may prevent absorption of other nutrients.
ENERGY:
Carbohydrate ( sugars ), protein, fat and alcohol release 4, 4, 9 & 7 diet calories/per 1 gm. respectively in the body.
VINEGAR; it is a good dip (THE BIBLE). It is less acidic than lime, lemon or narangi. By and large the Citrus fruits
( Narangi, lime, lemon ) should be avoided. Vegetables are best washed before cutting and cooking, added to boiling
water with vinegar. Vinegar is a liquid . It is CH3 COOH. It is a weak acid; weaker than Citric acid.
Vinegar Is a Ethnoic Acid. A house-hold with VINEGAR will never be deserted. ( Hadith )
The SOFT DRINKS: (coco-cola, sprite, Pepsi, carbonated sugar beverages and like) contain refined sugars (one bottle
with 10 teaspoonfuls), caffeine, acid regulators and phosphoric acid which corrode enamel of teeth ( acid erosion ),
affect bones and brain by leeching calcium and other minerals, lead to short stature, small bony cage and malformed
pelvis, hypertension and heart disease. One may put on extra fat around waist (a condition known as android or apple
shaped obesity). They are also responsible for blood glucose spike, (hyperglycemia), hyper-acidity, constipation,
colo-rectal cancer, osteoporosis, Parathyroid Hormone (PTH) fluctuations, secondary hypercalcemia, kidney stones
and fractures. Beside the structural component (bones and teeth) calcium is present in body's intra and extra cellular
fluids and is required for several life processes including contraction of voluntary (limbs) and smooth muscle (of heart),
nerve activity and blood clotting. Low serum levels of calcium along with high phosphorus in blood does the damage.
Further, phosphates and phytic acid (mostly present in dietary pulses) lead to CALCIUM excretion. Caffeine- a mild diuretic
also contributes to this process. Thus the body is deprived of CALCIUM (hypocalcemia). Even Diet drinks (without sugar
or caffeine and containing fructose) , high fructose corn syrup foods with non-sugar sweeteners, food additives/coloring
agents (e.g. Splenda, saccharine, mono-sodium glutamate), are health harming. Soft drinks have replaced safe water,
milk and fruits and often consumed with fried foods- full of trans fat (bad for health). Soft drinks may even cause low
potassium in the blood-hypokalemia causing flabby muscles and weakness. (Potassium=Kallium).
These drinks may result in high blood sugar levels ( hyperglycemia ) and in a number of individuals within four hours
of their consumption cause in fact low blood sugar levels- a condition known as reactive ( post-absorptive ) hypoglycemia.
A recent study incriminates soft drink consumption as the cause of pancreatic cancer.
In schools/ colleges, office and other institutions (in cafeteria and eating places), soft drinks should be banned and
fruits/juices, potable water and milk/curd and fish food (containing omega-3 fat) consumption promoted.
A diet deficient in calcium may lead to kidney stones, osteoporosis and heart ailments.
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