Grains : The seeds of cultivated cereals grasses, grains are the mainstay of human nutrition. They are naturally high in complex carbohydrates and fibre and low in sodium and sugar. Most are low in fat and a good source of niacin, thiamine, riboflavin, vitamin B6 and some minerals. Although grains do provide protein, it is incomplete protein, lacking certain amino acids. 

The seeds of cereal grasses consists of three parts

a) The bran or layered outer coating b) The germ or the embryo of the new plant. c) The endosperm which feeds the germ.

Each section contains different nutrients. The bran contains B vitamin, minerals, proteins and most of grain’s dietary fibre.

The germ has fats, B vitamin, minerals and protein 

The endosperm, the largest section of the grain, is mostly starch and some proteins present in it.

A whole grain product contains all the components of the grain. A refined grain product consists mainly of the starch endosperm. In removing the bran and germ trips away most of the valuable vitamins, minerals protein and fibre in grains.

White flour and other refined grain products are often enriched a process that restores a few of the lost nutrients but not the fibre. Some grain products are labeled as fortified, meaning that they have had nutrients added to them, which were not there to begin with. A fortified breakfast cereal, for instance contains added vitamins and minerals.

Vegetables : Vegetables are useful source of minerals, vitamins and fibre and also provide some poly-saturated fat. Vegetables in the diet may actually protect a person against cancer. A number of surveys have shown that people who eat plenty of fish, vegetables such as lettuce or celery are less likely to get stomach cancer. The importance of vegetables in the diet for prevention of cancer has now been demonstrated in animals and has led to the discovery of a new class of substances, which protect against cancer.

A study showed that several members of the Brassica family including cabbage, Brussels, sprouts, turnips, broccoli and cauliflower caused the protective enzyme to be made in the liver. Spinach, dill and celery are equally effective, but the vegetables varied in the effect according to their freshness, variety and soil. The study also identified the actual chemicals in the vegetables, which cause the protective enzymes to be formed. This was an organic chemical called indoles. It was found that citrus fruits contain chemicals called flavones, which like indoles cause the protective enzymes to be formed in the liver.

Other plant product may protect against cancer. Beans and seeds are rich in plant protein called lentils which increase movement of the bowel, they have been found to protect animals against cancer in laboratory experiments. Beans are not only important in being a low fat substitute of meat; they also seem to have positive effect in lowering cholesterol. Cucumber has a very cooling effect on body and it is rich in potassium can help combat fatigue and muscle weakness. Cucumber juice is also very effective in treating hyper acidity, prevents the accumulation of uric acid and therefore beneficial to those who are suffering from gout and rheumatism. Cucumber juice is a skin cleanser and is more effective when taken along with carrot juice.

Several different experiments have show that the onions and garlic contain chemical substances which alter the ability of the blood to clot. This has led to the suggestion that onions and garlic are valuable in preventing the formation of blood clots, which are a cause of coronary hear attack and strokes.

To get maximum benefit from the vitamins in vegetables, cook briefly so that they are still a little crisp to the taste. Overcooking destroys the vitamin C in vegetables and washes other nutrients into cooking water, which may be discarded. The water used to cook vegetables may be utilized as stock for stews so making sure that vitamins and minerals are not lost in diet.

Fruits : Fruits are the best thing that happened to human beings. For years, we have known the efficacy of fruits and in India it has been considered as food of god. It is the ultimate offering that can be made to the almighty and mo religious ceremony is complete without this offering. Fresh fruit juices and vegetable juices have potent cleansing properties. They help the liver in its job of cleansing the body of toxins. Fruits can be easily digested and offer a pleasant break from eating calorie laden, difficult to digest meals. Over consumption of animal foods such as chicken, mutton, meat and high cheese make the blood acidic. Fruits with their alkaline nature helps to balance the over usage of such foods. Ayurvedics strongly recommend intake of fruits to neutralize the acidic nature of other foods.

Fruits also have a natural laxative effect. When eaten in the raw form they are rich in enzymes. For example Papaya contains papain which helps to digest proteins, pineapple contains bromalain, which is excellent for digestion and prevents gas of flatulence.

Fruits also rich in anti-oxidents and bio-flavinoids which help boost immunity and delay the aging process. Some fruits are specially known for their healing properties.

Apple : It contains pectin, which helps reduce cholesterol. Apple juice is a potent liver cleanser and also used to remove gallstones. It has a cooling effect on the body and reduces heat related ailments like heat boils and is therefore the ideal during summer. Since pectin also has stool-binding properties it is useful in controlling diarrhoea. It can sometimes cause constipation in some people.

Banana : It is rich in potassium and thus useful in reducing blood pressure. Because bananas have a lubricating effect on the intestines, they are useful in treating ulcers. Slightly raw banana is used to treat constipation. I is also very easy to digest and so it is an excellent food for the aged as well as small children.

Watermelon : This popular summer fruit has many beneficial properties. It is not only cooling, but also a natural diuretic. Watermelon is very alkaline in nature, it has a soothing effect on the stomach and prevents biliousness. It is the best thirst quencher and is beneficial for those suffering from kidney problems and urinary tract infection. Watermelon helps dehydrate the body and is low in calories and high in nutrients.

Pineapple : An enzyme called bromalain, which is present in the exotic fruit is very helpful in digestion. It sooths the effects of excess bile, cools the stomach and is effective in relieving abdominal pain and gas. It is especially good for people suffering from heart diseases because is contains vitamin C and manganese that help in preventing the formation of blood clots. Pineapple is also a natural diuretic which helps prevent water retention in woman.

Oranges : Oranges are synonyms with vitamin C due to which this fruit gets a lot of good publicity. It is also fairly rich in calcium. It has a highly acceptable flavour and is hot favorite among dieters. It helps prevent colds and increase immunity. It can be digested very easily and should be given to children as well. Oranges if eaten with the pith helps prevent constipation. Orange juice is a good source of calcium and vitamin C for children. It helps prevent gas and aids digestion.

Mango : Mango is a good source of beta-carotene, which is converted to vitamin A in the body. A medium sized mango can provide the vitamin A supply for week and unlike vitamin C this can be safely stored in the body.

Fibre : Fibre is known as roughage, fibre is a component of food that is more or less indigestible and can be found in all fruits, vegetables and whole grains. Fibre can either insoluble (the less digestible bran fibre) or soluble (cellulose fibre from the fruits and vegetables). For good health, you need both types of fibre in your diet.

Fibre is most important to our body because it helps with the proper functioning of the intestinal tract as it speeds the elimination of waste products. It is a natural laxative and alleviates constipation. Those suffer from constipation should have a rich fibre diet. In addition, a rich fibre diet prevents colon cancer as there is less exposure to cancer causing agents to the intestinal tract.

Individuals with diabetes may also benefit from a high fiber diet since it modulates the rate at which glucose enters the blood and prevents increase in blood levels of sugar and insulin. Soluble fiber may also help to reduce cholesterol level. Because fibre is filling, it provides a sense of satiety with far fewer calories than fat, thus controlling obesity hypertension. A research done by the US based Nurses Health Study found that the risk of heart attack was significantly lower among woman who consumed an average of 23 grams of fibre.

Source of Fibre : Whole grain, bread and cereals, raw fruits and berries such as apple, plumps, cherries, grapes, oranges, bananas, apricots, strawberries, raisins and dry froots and vegetables such as beans, cabbage, carrot, cauliflower, celery, cucumber, lettuce, onions and spinach. However, increase the fiber in your diet slowly to prevent abdominal bloating, gas flatulence.

© 2008 www.way2goodhealth.com