The seeds of cultivated cereal grasses; grains are a mainstay of human nutrition. They are naturally high in complex carbohydrates and fibre and low in sodium and sugar. Most are also 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 essential amino acids.
The seeds of cereal grasses-consist of three parts:
The bran, or layered outer coating
The germ, the embryo of the new plant
The endosperm, which feeds the germ.
Each section contains different nutrients. The bran contains B vitamins, minerals, protein, and most of grain’s dietary fibre.
The germ has fats, B vitamins, minerals and protein.
The endosperm, the largest section of the grain, is mostly starch, with some protein.
A whole-grain product contains all the components of the grain. A refined grain product consists mainly of the starchy endosperm. In removing the bran and germ, the refining process 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 labelled 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 are useful sources of minerals, vitamins and fibre, and also provide some polyunsaturated fat. Vegetables in the diet may actually protect a person against cancer. A number of surveys have shown that people who eat plenty of fresh 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 their effect according to their freshness, variety and the soil in which they were grown. The study was also able to identify 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 (oranges and lemons) 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 proteins called lentils, which increase movements 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 for meat; they also seem to have a positive effect in lowering cholesterol, and it does not seem to matter what type of beans is eaten. Cucumber has a very cooling effect on the body. It is rich in potassium, due to which it helps combat fatigue and muscle weakness. Cucumber juice is also very effective in treating hyperacidity. It prevents the accumulation of uric acid and is therefore beneficial to those 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 shown that onions or 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 heart attacks 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 also be utilized as stock for stews so making sure that minerals and vitamins are not lost.
For years, we have known the efficacy of fruits and in India. 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, meats, and high fat cheese, make the blood acidic. Fruits, with their alkaline nature, help to balance the over use of such foods. Ayurvedics strongly recommend intake of fruits to neutralise 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 or flatulence.
Fruits are also rich in anti-oxidants and biofla-vinoids: 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 is 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 the summer. Since pectin also has stoolbinding 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. It 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 is 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 infections. Watermelon helps dehydrate the body and is low in calories and high in nutrients.
Pineapple: An enzyme called bromalain, which is present in this exotic fruit is very helpful in digestion. It soothes 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 disease because it 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 women.
Oranges: Oranges are synonymous 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 a hot favourite among dieters. It helps prevent colds and increases immunity. It can be digested very easily and should be given to children as well. Oranges if eaten with the pith, help prevent constipation. Orange juice is a good source of calcium and vitamin C for children. It helps prevent gas and aids digestion.
Mango: is also 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 a week and unlike vitamin C, this can be safely stored in the body.
Each fruit contains its own set of known and unknown anti-oxidants, which work together to protect cells against number of diseases. Therefore, to maintain a good health, we should ingest a wide spectrum of fruits and vegetables every day as part of our regular diet.
