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Optimum Nutrition for Vigour and Vitality


Optimum Nutrition for Vigour and Vitality


Your food shall be your medicine - Hippocrates


Optimum Nutrition for Vigour and Vitality


Diet plays an important role within the maintenance of excellent health and within the prevention and cure of disease. In the words of Sir Robert McCarrison, one among the simplest known nutritionists, ‘The proper of food is that the most vital single think about the promotion of health ; and therefore the wrong quite food is that the most vital single think about the promotion of disease. "

The physical body builds up and maintains healthy cells, tissues, glands and organs only with the assistance of varied nutrients. The food which provides these nutrients is thus one among the foremost essential factors in building and maintaining health. Nutrition, which depends on food, is additionally of utmost importance within the cure of disease. The primary explanation for disease may be a weakened organism or lowered resistance within the body, arising from the adoption of a faulty nutritional pattern. There is an elaborate healing mechanism within the body but it can perform its function as long as it's abundantly furnished with all the essential nutritional factors.

It is believed that a minimum of 45 chemical components and elements are needed by human cells.Each of those 45 substances, called essential nutrients, must be present in adequate diets. The list of those nutrients, include oxygen and water. All 45 of those nutrients are vitally important and that they work together. Therefore, the absence of any of them will end in disease and eventually in death.

Research has shown that nearly all sorts of disease are often produced by an under-supply of varied nutrients. These nutritional deficiencies occur on account of varied factors, including the extreme processing and refining of foods, the delay between the harvesting and consumption of vegetables and fruits, the chemicals utilized in bleaching, flavoring, coloring and preserving foods and therefore the chemical fertilizers, fungicides insecticides and sprays used for treating the soil.


Research has also shown that diseases produced by combinations of deficiencies are often corrected when all the nutrients are supplied, provided irreparable damage has not been done. A well-balanced and proper diet is thus of utmost importance for the upkeep of excellent health and therefore the healing of diseases. Such a diet, obviously should be made from foods, which together would supply all the essential nutrients.

• seeds, nuts, and grains,

• vegetables

• fruits,

These foods have, therefore, been aptly called basic food groups and therefore the diet contains these food groups as optimum diet for vigour and vitality. It is described, in brief, below :


(I) Seeds , nuts and grains :


These are the maximum critical and the most robust of all ingredients and incorporate all the important vitamins wished for human growth. They incorporate the germ, the reproductive electricity which is of crucial significance for the lives of people and their fitness. Millet, wheat, oats, barley, brown rice, beans and peas are all highly precious in building health. Wheat, mung beans, alfalfa seeds and soya beans make wonderful sprouts. Sunflower seeds, pumpkin seeds, almonds, peanuts and soya beans comprise whole proteins of excessive biological price.

Seeds, nuts and grains are also fantastic herbal sources of crucial unsaturated fatty acids important for fitness. They are also suitable sources of lecithin and maximum of the B vitamins . They are the best natural sources of vitamin C, which is possibly the maximum crucial nutrition for the renovation of health and prevention of premature ageing. Besides, they're wealthy sources of minerals and supply important bulk within the diet. They additionally incorporate auxones, the herbal substance that play an crucial role in the rejuvenation of cells and prevention of premature ageing.

(ii) Vegetables :


They are extremely wealthy supply of minerals, enzymes and vitamins. Faulty cooking and extended careless storage, however, damage these precious nutrients. Most of the vegetables are, therefore, best fed on of their herbal uncooked state in the form of salads. There are different styles of greens. They may be safe to eat roots, stems, leaves, culmination and seeds. Each organization contributes to the weight-reduction plan in its own way. Fleshy roots have power price and accurate resources of vitamin B . Seeds are relatively excessive in carbohydrates and proteins and yellow ones are rich in nutrition A. Leaves, stems and fruits are brilliant assets of minerals, vitamins, water and roughage.

To prevent loss of vitamins in vegetables, it'd be beneficial to steam or boil vegetables in their juices on a sluggish hearth and the water or cooking liquid need to not be drained off. No vegetable should be peeled unless it is so antique that the peel is hard and unpalatable. In most root greens, the largest quantity of mineral is directly below the pores and skin and those are lost if veggies are peeled. Soaking of veggies need to additionally be avoided if taste and nutritive value

are to be preserved.

(iii) Fruits :


Like veggies, culmination are an tremendous source of minerals, nutrients and enzymes. They are without difficulty digested and exercise a cleaning impact on the blood and digestive tract. They include high alkaline properties, a high percentage of water and a low percent of proteins and fats. Their natural acid and excessive sugar content have instantaneous clean effects. Apart from seasonable fresh fruits, dry end result, along with raisins, prunes and figs also are useful. Fruits are at their nice whilst eaten inside the raw and ripe states. In cooking, the loose quantities of the nutrient salts and carbohydrates. They are maximum useful whilst taken as a separate meal through themselves, ideally for breakfast inside the morning. If it becomes necessary to take fruits with normal food, they need to form a bigger percentage of the meals. Fruits, however, make better aggregate with milk than with meals. It is additionally applicable to take one kind of fruit at a time. For the upkeep of excellent fitness, at the least one pound of uncooked culmination need to shape part of the each day food regimen. In case of sickness, it is going to be recommended to take fruits inside the form of juices.

The three primary fitness-constructing foods stated above need to be supplemented with positive special foods which include milk, vegetable oils and honey. Milk is an extraordinary food. It is taken into consideration as " Nature’s most nearly perfect food." The nice manner to take milk is in its soured form - that is, yogurt and cottage cheese. Soured milk is superior to candy milk as it is in a predigested form and greater without difficulty assimilated. Milk helps hold a wholesome intestinal vegetation and forestalls intestinal putrefaction and constipation.

High first-rate unrefined oils ought to be added to the food regimen. They are rich in unsaturated fatty acids, diet C and F and lecithin. The average day by day amount ought to not exceed two tablespoons . Honey too is a perfect meals. It helps boom calcium retention in the system, prevents dietary anaemia except being useful in kidney and liver disorders, colds, bad movement and complexion problems. It is one of the nature’s finest electricity-giving meals.

A diet of the 3 fundamental meals groups, supplemented with the unique ingredients, stated above, will make sure a whole and adequate supply of all the essential nutrients wished for health, energy and prevention of diseases. It isn't important to encompass animal protein like egg, fish or meat in this simple diet, as animal protein, especially meat, continually has a detrimental effect at the recuperation process. A high animal protein is dangerous to health and may reason many of our not unusual ailments.

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