Rather than just focusing on physical health or treating
symptoms, it encourages you to look at the whole person and the root
causes of well-being. In simple
terms, it’s about living consciously, making choices that nourish every
part of you — emotionally, mentally, physically, socially, and spiritually. First,
we must take care of our body and if body is fit other parts of the holistic living
can be achieved. A fit body requires good food for nourishment of body but if food
taken is not proper, or you can say junk food is taken it will bring body in a
junk state. Hence it is our duty to have a good food consisting of minerals,
proteins and fats. Fried foods all the time should be avoided. Salad should be
20 to 30 percent of your daily diet and always take it before meals. Taking
salad after meal does not serve the purpose instead creates bloating, acidity.
For example,
always take fruit and vegetables at least in one meal. I mentioned “fruit” not
fruits because take single variety of fruit at a time. As per Ayurveda and
certain nutrition theories, focusing on easier digestion one fruit is enough:
(i)
Different Digestion Rates: Fruits are generally digested very quickly. The theory
suggests that eating them with other foods (or fruits that digest at very
different rates, like melons with sweeter/denser fruits) can cause a
"traffic jam" in the digestive system.
(ii)
Fermentation:
If quick-digesting fruits get held up in the stomach behind slower-digesting
foods, they may ferment, potentially leading to gas, bloating, or
indigestion.
(iii)
Enzyme Specificity: The idea is that different fruits may require different enzymes or pH
levels for optimal breakdown, and mixing too many types can "confuse"
the digestive system.
(iv)
Maximum Nutrient Absorption: By eating fruit alone on an empty stomach (like first thing
in the morning), the nutrients are believed to be absorbed more quickly and
efficiently without interference from other foods.
Always take/use seasonal
vegetables and fruits rather than trying for preserved and cold storage
articles
Consume lightly
cooked vegetables. Because of taking half-cooked (or lightly cooked)
vegetables, often achieved through quick steaming, blanching, or quick
stir-frying: under mentioned benefits can be achieved.
1.
Maximum Nutrient Retention The primary benefit is preserving heat-sensitive
and water-soluble vitamins.
2. Protects
Vitamin C and B-Vitamins (Folate): These vitamins are easily destroyed by
high heat or leached out into boiling water (especially in full cooking). A
quick steam or light sauté limits this loss, keeping more of these
immune-boosting and energy-supporting nutrients intact.
3.Preserves Active Enzymes:
Certain vegetables, like cruciferous types (broccoli, cabbage), contain
beneficial enzymes that help form cancer-fighting compounds (like
sulforaphane). Excessive cooking destroys these enzymes, but light cooking
helps preserve them.
4.Increased Bioavailability of Key Nutrients For some nutrients, light cooking makes
them easier for your body to absorb.
5.Releases
Carotenoids: Light cooking breaks down the vegetable's tough cell walls,
which helps release powerful antioxidants like beta-carotene (in
carrots, sweet potatoes) and lycopene (in tomatoes). These are better
absorbed when the vegetable is gently cooked and often served with a little
healthy fat (like olive oil).
6.Reduces
Anti-Nutrients: Vegetables like spinach and chard contain oxalic acid,
which can bind to minerals like calcium and iron, making them harder to absorb.
Light cooking helps reduce the oxalic acid content, making these minerals more
available to your body.
Pulses are
one of the most balanced and nutrient-rich foods available. Their core benefits
are, excellent source of
protein, especially for vegetarian and vegan diets. The protein helps with
muscle maintenance, satiety, and weight management. Low Glycaemic Index (GI), Micronutrient Powerhouse, Antioxidants.
Pulses
should be cooked properly because half cooked pulses often create digestive
problems. Eating
different kinds ensures you get the full range of amino acids (the building
blocks of protein) and all the various vitamins, minerals, and unique
antioxidants that each pulse offers.
Mutton, chicken,
and eggs are rich in protein and vitamins but if your liver permits than take
otherwise take your doctor’s advice
Next blog
will be on exercise to keep body in a fit state
Quote of the day; "The best
cooking of a vegetable is the one that respects its integrity—just enough heat
to soften its resistance, but not enough to silence its soul."
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