THE WELLNESS FOOD ALPHABET Sohirag spells out foods and herbs that balance, cleanse, nourish, protect, purifies and strengthens our bodies Aloe Vera can be used externally to restore skin tissue and to aid in healing burns, wounds, ulcers and sores. As a food supplement, it facilitates digestion, aids in blood and lymphatic circulation, as well as kidney, liver and gall bladder functions and helps cleanse the digestive tract by exerting a soothing, balancing effect. Also, Anise, or ‘saunf’, eaten after food aids digestion and reduces ‘gases in the stomach. It increases the milk flow in nursing mothers. And, Ashwagandha, the Indian herb known for its ability to increase vitality, endurance and stamina, promotes longevity and strengthens the immune system. It has powerful anti-inflammatory properties. Easily one of the most potent tonic aphrodisiacs in the entire botanical kingdom. Brewer’s yeast is the active yeast used to make beer and specifically to make nutritional supplements. It helps the body maintain normal blood! Sugar and cholesterol levels, break down carbohydrates, fats, and proteins, provide the body with energy supports the nervous system, helps maintain the muscles used for digestion, and keeps skin, hair, eyes, mouth air liver in good condition. Cinnamon is a folk remedy for colds, flatulence and nausea. It settles an upset stomach and alleviates diarrhoea. Also stimulates appetite in anorexics. Also, clove oil, application of which helps relieve toothaches. Cumin or ‘jeera’, a cooling effect on the digestive system. Dry fruits They come in many varieties. Dates are natural and nutritive sweets that provide a high level of carbohydrates, fibre, calcium, iron, magnesium and vitamins (C and B3). Dried apricots are rich in Vitamin A, extremely high in fibre and carbohydrate content, and an excellent source of potassium. Dried figs are very important for their fibre, and carbohydrate, mineral (sodium, magnesium, calcium and iron) and vitamin content. Prunes provide important vitamins and minerals (especially iron), carbohydrates and, above all, fibre. Raisins provide a high level of carbohydrates and fibre and are also recommended for their calcium, phosphorous, sodium and iron. EPA Oily fish like mackerel, salmon, tuna, sardines, herring, and lake trout contain EPA (Eicosapentaenoic Acid) arid DHA (Docosahexaenoic Acid), both omega-3-fatty acids. These help protect against heart attacks by making clot formation less likely. Omega-3-fatty acids also protect against diabetes, cancers, inflammatory and autoimmune diseases like arthritis, psoriasis and ulcerative colitis. Aim to eat 100 grams of fish at least two to three times a week. Vegetarians can get their omega-3-fatty acids from rapeseed, mustard or soyabean oils or foods like green leafy vegetables, pulses, whole wheat, bajra and spices like fenugreek and mustard. Fenugreek or ‘Methi’ is used to ease stomach ailments. Ointments and lotions with fenugreek treat skin irritations. It is also beneficial in the treatment of diabetes and arthritis. Also, Flaxseeds, is a good source of soluble fibre, protein, phytosterols, magnesium, zinc and linolenic acid (an omega-3 fatty acid). Garlic is effective against bacteria, fungi, viruses and parasites. Also, a preventive for colds, flu and other infections. Relieves gas pains and expels worms. Recent research shows that garlic can reduce cholesterol and triglyceride levels in blood, reduce clots and lower blood pressure. It is also a potential anti-cancer agent. Herbs That Heal Adusa leaf extracts are used to treat coughs and colds. Basil, or ‘tulsi’, is an ideal remedy to ease coughs and colds and to expel worms. Basil tea relieves gas, stomach cramps, vomiting and constipation. Liquorice is used to treat cough and cold because of its expectorant, anti- allergic and anti-inflammatory properties. It is effective in treating gastric ulcers, constipation and chronic hepatitis, stimulating the adrenal glands and preventing tooth decay usually caused by sugar. Peppermint has an antispasmodic and carminative effect. It provides relief in digestion, nausea and intestinal gas. Peppermint tea is recommended for headaches, as a mild sedative, and to treat some upper respiratory conditions. Oil of peppermint, when applied externally, relieves muscle and nerve pain. Isoflavones show potential to fight diseases and to prevent the build-up of arterial plaque, which reduces the risk of coronary heart disease and stroke. They may help reduce breast and prostate cancers, fight osteoporosis and relieve menopausal symptoms. Soy products, beans, peas, nuts, grain products, coffee, tea and certain herbs such as red clover are good sources of isoflavones. Jaggery, or ‘Gur’, is unrefined whole sugar, containing the natural goodness of minerals and vitamins inherently present in sugarcane juice. Kelp is large, leafy brown algae that belongs to the seaweed family and grows in the colder waters of the world’s oceans. It is a good source of marine minerals — including potassium, magnesium, calcium and iron — as well as iodine. Lemon balm is widely used in herbal teas, both as a flavouring agent for its carminative and sedative and properties. It is recommended to induce perspiration and relieve the fever caused by colds and flu, and ease menstrual cramps, insomnia, headaches and nervousness. Mustard or ‘rai’ has long been used as a remedy against arthritis, rheumatism, inflammation and toothache. And, Moong sprouts and other pulses are rich in protein, carbohydrate, the B-vitamins, fibre and low in fat, which is mostly of the unsaturated kind. Fresh pulses and sprouts also contain Vitamin C. Soya bean sprouts contain are also a good source of iron, calcium and isoflavones. Nuts — Almonds are high in proteins, calcium, phosphorous, potassium and vitamins (in particular vitamin B2 or riboflavin) level and fibre. Pistachios are rich in minerals such as potassium, calcium, phosphorous and iron. They also have high folic acid content. Peanuts have high nutritive value — mainly for their protein and mineral salt content (potassium, iron, sulphur and iodine) as well as group B vitamins, especially folic acid. Cashewnuts are rich in proteins, magnesium, pantothenic acid and vitamins (B1 and B2). Walnuts provide phosphorous, iron, calcium, magnesium, potassium and copper. However, there is no doubt that walnuts have become the most valuable ‘healthy’ nut for consumption due to their omega-3 fatty acid content that helps to reduce the level of ‘bad cholesterol and prevents Oats are an excellent heart medicine! About half a cup dry oat bran or a cup of dry oatmeal puts a dent in blood cholesterol and helps regulate blood sugar level. Olive and rapeseed oils are a rich source of mono unsaturated fatty acids (MUFA). Though too much of any fat is bad, replacing the saturated fats with MUFA is beneficial. Psyllium is a bulking agent that promotes bowel regularity. It can be used instead of harsh stimulant laxatives. It is helpful in chronic constipation, irritable bowel syndrome, haemorrhoids, diverticulosis, hiatus hernia, obesity, diabetes, heart disease and cancer. Quercetin is a naturally occurring bioflavonoid found in high concentrations in red wine, onions and green tea. Quercetin possesses powerful antioxidant properties and balances immune functions. Rice Bran Oil contains antioxidants such as tocopherol, oryzanol and tocotrienol. Oryzanol reduces the harmful cholesterol (LOL) without reducing the good cholesterol (HDL). Tocotrienol is a powerful Vitamin F and is said to have an anti-cancer effect, too. Spirulina is blue-green algae, rich in protein, essential amino acids, heart-healthy fatty acids and plant pigments that are beneficial to the liver. It also has an array of vitamins (B-complex, especially B12, A and B) and minerals (potassium, calcium, magnesium, zinc, selenium, phosphorous and iron), making it a perfect health food. Also, Sesame seed has excellent nutritional value. They contain extraordinary quantities of methionine and tryptophan, amino acids missing from most other vegetable protein sources that are important for healthy liver and kidneys and the utilisation of B-complex vitamins. Sesame seeds also contain calcium, potassium, phosphorous, Vitamin B and iron. Tea, especially green tea, is helpful in treating cancer, rheumatoid arthritis, high cholesterol levels, cardiovascular disease, infection and impaired immune functions. Up your water intake to six to eight glasses a day, to digest food, transport nutrients and to get rid of the toxins in the body. Reach for plain old water, herbal tea and limejuice without sugar. Vegetables and fruits are rich in vitamins, minerals, fibre and phytonutrients. Go for five to nine servings per day of these foods. Try for at least one each of fruit/vegetable rich in Vitamin C (citrus fruits, tomatoes, guava, amla, chilli peppers, cabbage and berries) and Vitamin A (leafy greens and orange / yellow ones like papaya, pumpkin, carrot, mangoes, sweet potatoes) respectively. Wheat grass contains chlorophyll and is extremely rich in nutrients. It is a detoxifier and helps promote cleansing of toxins from the cells. Also high in antioxidants, and Vitamins C and A. Contains minerals, calcium, magnesium, iron, potassium, sodium, cobalt and phosphorous. It alleviates anaemia, lowers blood pressure, improves the health of the digestive system, and facilitates the detoxification of the liver. Xylitol is naturally occurring sweetener derived from cellulose obtained from cane pulp, seed hulls and shells. It resembles sugar in consistency and taste, but is a great sugar alternative for diabetics. It prevents the formation of cavities by denying plaque bacteria the fuel (sugar) they need to erode tooth enamel. Yoghurt and other dairy products are a very important part of our diet as they provide protein, Vitamins A and D and some of the B vitamins, and minerals like calcium. They help in the prevention of osteoporosis; and yoghurt helps in digestion. Zinc-rich whole grains provide carbohydrates, an ideal fuel for the body besides being a source of B-complex vitamins, Vitamin E and zinc, millets (bajra, ragi, jowar, etc) provide calcium.
Posted on: Mon, 18 Aug 2014 08:00:01 +0000