Role of food in health: A] General considerations:

ROLE OF FOOD IN HEALTH:

A) General Considerations:

Qualitative requirements:

The role food plays in health cannot be over emphasized. It is common knowledge now that in order to have a good all-round health one has to take a balanced diet consisting of carbohydrates, proteins, fats, vitamins, minerals and roughage. An average adult of 55 kgs roughly require about 450  gms of carbohydrates, about 50 to 60 gms of proteins and about 20 to 30 gms of fats. He also requires optimum quantities of Vitamines like Vit A, Vit B-complex, Vit C, and Vit D. Minerals like calcium, iron, iodine, sodium, potassium, cobalt, sulfur, zinc etc. are necessary. He also requires minute trace elements like molybdenum, selenium, nickel, tin etc.  

In addition the body requires roughage materials that are neither digested nor absorbed into the body but eliminated through faeces, like vegetable fibers and cellulose and enough quantity of water.

Quantitative requirements:

 Not only the quality of food as mentioned but the quantity of food we take is also important. The quantity of food determines the number of calories that are released in the body and these calories are stored in the body and available as energy. If we consume more food and spend less energy the excess food calories will be deposited as fat and result in obesity. Obesity, in its turn, gives rise to many other diseases. If we take less food and spend more energy it results in malnutrition, because the body reserves of fat and proteins and carbohydrates are depleted. Malnutrition results in some other ailments. So it is important to know the correct quality and quantity of food each of us has to consume in order to lead a healthy life.         

Carbohydrates: Carbohydrates give ready energy to the body. Starches, sugars and cellulose are the main sources of carbohydrates.

Starches are present in abundance in cereals like rice, wheat etc; in millets like jowar [sorghum], maize [corn], ragi, bajra [pearl millet] etc. and in roots and tubers like potato, sweet potato etc.

Sugars are present in white sugar, brown sugar [jaggery] and fruits

One gram of carbohydrate gives 4 calories of energy.

Requirement of carbohydrates: It varies considerably. In heavy work of manual type more carbohydrate intake is necessary.  In average 50 to 70 percent of energy requirement should come from carbohydrates. If the intake of carbohydrates is less than 100 gms per day, a severe metabolic disorder known as ketosis occurs.

Proteins: Proteins are the chief substances in the cells of the body and form the important constituents of muscles and other tissues and vital fluids like blood. Proteins supply the building material for the body and make good the wear and tear of tissues which is a constant feature of life. That is why proteins are called “body building foods”. In additions proteins form the main constituents of enzymes which are responsible for digestive functions and other chemical reactions in the body. They are also the chief constituents in antibodies which play a vital role in defense mechanism of the body against infections. Thus proteins are one of the most important food factors.

Proteins are present in meat, fish, eggs and milk and milk products from animal sources. In vegetable sources they are present in pulses like Lentil, Black gram, Green gram, Bengal gram. They are also present in good amounts in leguminous vegetables like French beans, common field bean, Soya beans etc. Soya beans contain, per unit of weight, 40 percent proteins, even better than meat or fish. Oil seeds like ground nuts and gingely [Til] and nuts like cashew, almonds, pista are another important vegetable source.  

One gram of protein gives 4 calories of energy.

Requirement of proteins; about 50 to 70 grams per day

Fats: Fats are an important source of energy in the body. They supply, per unit weight, more than double the energy furnished by either carbohydrate or protein. Animal fats like butter and ghee contain important fat soluble vitamins like Vitamin A and D. Many vegetable oils, like Groundnut oil, gingely oil, mustard oil, Sunflower oil, Soyabean oil contain carotene which is converted to Vitamin A in the body. Some fats provide the body with essential fatty acids which play an important role in several metabolic processes. Fats are present in animal fats like butter and ghee; they are also present in meats, fish, and eggs. Vegetable oils are a good source of fats.

One gram of fat gives 9 calories of energy.

Requirement of fats; According to I.C.M.R. about 20 to 30 grams per day.

Energy requirements: The energy requirement for Indians as recommended by I.C.M.R.

	Activity	Kcal/day
Man [55 kg]	Light work Moderate work Heavy work	2,400 2,800 3,900
Woman Pregnancy Lactation	Light work Moderate work Heavy work 2nd and 3rd trimester First 6 months 6-12 months	1,900 2,200 3,000 + 300 + 500 + 400
Infants	Under 3 months 3 to 5 months 6 to 8 months 9 to 11 months Average 1st year	120/kg 115/kg 110/kg 105/kg 112/kg
Children	1 to 3 yrs 4 to 6 yrs 7 to 9 yrs 10 to 12 yrs [males] 10 to 12 yrs [females] 13 to 15 yrs [males] 13 to 15 yrs [females] 16 to 18 yrs [males] 16 to 18 yrs [females]	1,200 1,720 2,050 2,420 2,260 2,650 2,300 2,820 2,200

Vitamins: Vitamins are organic compounds present in minute amounts in fresh natural foods. The Vitamins are essential for health and well-being and are needed in very small quantities. They are considered to function as important links in several life processes. They are broadly divided into two groups – Fat soluble vitamins and water soluble vitamins. Vitamins A, D, E & K are fat soluble and Vitamin B-Complex & Vit C are water soluble.

Vitamin A:

Role of Vit A: 1) Vit A is necessary to keep the several epithelial tissues in the body intact. Its deficiency leads to a) Lowering of resistance of the body to infection. b) Dryness and loss of moisture of eye ball followed by redness, inflammation and loss of vision. c) Vit A is an important constituent of rod cells of retina. In its deficiency night blindness results. d) It plays a probable role in immunological defense mechanism of the body. e) carotenes and beta carotene, which are precursors to vitamin A act as anti oxidants in the body and play a vital role in neutralizing harmful oxidative radicals.

Sources : Vit A is present in animal foods like butter, ghee, whole milk, curds, egg yolk, liver, fish etc. Fish oils like cod-liver oil, shark-liver oil and halibut-liver oils are rich sources of Vit A. In vegetables Vit A is not present as such but in the form of carotenes which are converted in the body to Vit A. Leafy vegetables like, such as spinach (Palak sag), amaranth leaves (common sag), coriander leaves, drumstick leaves (muninga), curry leaves, mint, radish leaves etc, as well as ripe fruits like papaya, mango, tomatoes, and orange are rich sources of carotene. Carrots, yellow pumpkin and outer leaves of cabbage are also good sources of carotene. Large doses of Vitamin A can be stored in liver for 6-9 months. Large doses of Vitamin A over longer periods may induce toxic symptoms like head ache, nausea, vomiting and anorexia. These will disappear on withdrawal of the vitamin intake..     

Vitamin B-complex group: A whole group of vitamins are included under this head but only important among them will be mentioned.

Thiamine or Vitamin B1: Thiamine’s role in the body is to properly utilize carbohydrates in the body and in Thiamine deficiency full utilization of sugar and starches for energy needs is adversely affected. Prolonged deficiency of Thiamine in the body causes a disease called beriberi. Thiamine is present in yeast and outer layers of cereals like rice and wheat, pulses, nuts, particularly ground nuts. Meat, fish, eggs, vegetables, fruits and milk are relatively poor in this vitamin. The average requirement of this vitamin is about 1 mg per day.

Riboflavin: Riboflavin is concerned with several oxidative processes inside the cell. Deficiency of this vitamin lead to angular stomatitis, redness and burning of eyes and scaliness of  the skin in region between nose and the angles of mouth, soreness of tongue and scrotal or vulval dermatitis. Good sources of the vitamin are milk products including skimmed milk, buttermilk, curd, cheese, eggs and liver. The average requirement of this vitamin is about 1.5 mg per day.

Nicotinic acid: Otherwise known as Niacin, this vitamin is intimately connected with several metabolic reactions. Severe deficiency of this vitamin in diet causes a disease called Pellagra, which is characterized by dermatitis, diarrhea and dementia. In mild deficiency soreness of tongue (glossitis) and mouth stomatis) occur. Whole cereals, nuts, pulses and meat are good sources. The amino acid tryptophan is converted in the body to niacin. So milk, which is a good source of tryptophan, is an indirect source of the vitamin. The daily requirement is about 10 mg.

Pyridoxine or Vitamin B-6: Pyridoxine plays an important role in the metabolism of carbohydrates, proteins and fats. Pyridoxine plays a vital role in the metabolism of amino acids in the brain. Deficiency of this vitamin causes cheilosis, glossitis, dizziness, vomiting and convulsions. Foods rich in pyridoxine are liver, meat, fish, whole cereals and legumes. Average requirement of the vitamin is about 1.5 mg. per day.

Folic acid: This vitamin is responsible for the synthesis of DNA in the body. Deficiency results in megaloblastic anemia, glossitis and gastrointestinal disorders. Severe folic acid deficiency may cause infertility and even complete sterility. Folic acid supplementation during pregnancy has been found to increase the birth weight of infants and reduce the incidence of low birth-weight infants. Its deficiency has also been shown to favour deposits of iron in the parenchymal cells of liver, pancreas and heart. The richest sources of this vitamin are liver, eggs and leafy vegetables. Over cooking destroys folic acid and contributes to deficiency.

Cyanocobalimin or Vitamin B-12: This vitamin is necessary for synthesis of DNA in the body. It is also involved in the reactions of carbohydrate, protein and fat metabolisms. This vitamin is present only in foods of animal source like liver, meat, eggs and milk. Unlike folic acid, vitamin B-12 is heat stable and is not lost in cooking. It is not present in vegetable sources. Deficiency of this vitamin results in megaloblastic anemia (pernicious anemia), demyelinating neurological lesions, and infertility. Requirement is about 1 micro gm. per day.

Ascorbic Acid or Vitamin C: The role of Vitamin C in the body is in the metabolism of connective tissue. It has also has wound healing properties. Hemorrhagic phenomena occur in the body when there is deficiency of the vitamin. It reduces ferric iron to ferrous iron and helps absorption of iron from the intestines. Its property of intense reducing action makes it one of the best anti-oxidants. So it plays vital role in neutralizing harmful oxidative radicals in the body. Deficiency results in scurvy, a disease characterized by swelling of gums, multiple hemorrhages, anemia and weakness. The dietary sources of Vitamin C are fruits and vegetables. Amla (Indian Gooseberry) is one of the richest sources. Oranges, lemon, sweet lemon, guava, papaya, watermelon contain good amounts. Vegetables and especially green leafy vegetables are good sources. Germinating pulses also contain good amounts. The daily requirement of Vitamin C is about 40 mg.

Vitamin D or Cholecalciferol :  Its main functions in the body are formation of healthy bones and teeth by helping in absorption of calcium from the intestines. The sources of Vitamin D are from sunlight and from food. Our skin contains a precursor which when exposed to the ultra violet rays of sun is converted to vitamin D. The vitamin is available only from animal sources. Liver, eggs, butter and ghee are good sources. Fish oils like cod-liver oil, shark-liver oil, halibut-liver oil are high in Vitamin D content.

Deficiency of vitamin D leads to rickets in children and osteomalatia in adults. The average daily requirement of the vitamin is about 5 micro gm or 200 IU

Vitamin D is stored in the body fat and in liver.  Over doses of Vitamin D are harmful and may result in anorexia, nausea, vomiting and drowsiness; and even coma, cardiac arrhythmias, renal failure and death. Now a days preparations containing Vitamin D contain caution against over dose over prolonged periods of time.

Vitamin K: Vitamin K is necessary in prothrombin formation in the body. Prothrombin is a coagulating factor. In Vitamin K deficiency prothrombin level in blood is reduced and the blood clotting time is considerably prolonged leading to generalized bleeding. Vitamin K is synthesized in the body by bacteria in the intestines. It is also available from fresh green leafy vegetables and fruits. The daily requirement is not known but it is assumed that the vitamin present in an average diet combined with the formation of vitamin K in the intestines by bacteria is enough for body requirements.

Vitamin E or Tocoferol: Vitamin E is available in vegetable oils, wheat germ oil, rice bran oil and egg yolk. Its role in the body is not definite. It is believed to possess anti oxidant properties and is believed to play a role in preventing the oxidation of carotene and Vitamin A in the digestive tract and also in keeping the rate of oxidation of foods inside the body on an even keel. Requirement of the vitamin is about 15 IU.

Minerals: The body contains about 24 minerals which perform various functions. For instance calcium is required for formation of bone and teeth, iron is necessary for formation of red blood cells and iodine is necessary for formation of an important hormone, Thyroxin, by Thyroid gland. Many other minerals like phosphorous, sodium, potassium, sulfur, copper, cobalt, zinc, chlorine, bromine, fluorine etc. are required in minute quantities by the body for its optimum function. Some of them are called trace elements and are needed by the body only in micro or nano amounts.

Calcium: Among the minerals that go into the constitution of the body, calcium is very important. 1.5 to 2 % of body weight of an adult is calcium. About 99% of calcium is to be found in bones. In blood it present at the rate of 10 mg per 100 ml of blood. Parathyroid hormone and vitamin D control the metabolism of dynamic equilibrium between the calcium in the blood and that in the bones. Calcium is necessary for the body for the formation and maintainance of bones and teeth, for coagulation of blood, for neuromuscular transmission and for muscle contraction. It is also an important constituent of many enzymes that are involved in the chemical reactions of our bodily functions. Calcium is present in milk and milk products. Green leafy vegetables are a cheap source of calcium. Cereals contain fair amount of calcium. Ragi [Indian millet] contains more amount of calcium, per unit weight, than any other grain. Fish, fruits like custard apple [Sitaphal], dried fruits like raisins [kismis], apricots and dates [khajur] contain fair amounts. Chewing betel leaves with lime is another source of calcium in India. Calcium is not completely absorbed in the intestines. Vitamin D enhances the absorption of calcium.

Iron:  The amount of Iron present in the body is small [3-4 gms, 75% of it found as hemoglobin in the blood], but its role in the body is of a very great importance. Iron is an important constituent of hemoglobin, the red pigment of the blood. This most important substance transports oxygen from the lungs to the tissues and carbon dioxide from tissues to the lungs. Important foods containing iron are liver, meat, fish and eggs from animal source and cereals, pulses and vegetables, especially green leafy vegetables from vegetable sources. Other sources of iron are nuts, oilseeds, jaggery and dried fruits like raisins, apricot and dates. Deficiencies of iron intake or absorption lead to microcytic, hypochromic anemia. The requirement of iron varies. An adult man requires about 25 mg and a woman needs about 32 mg, because she will be losing blood every month due to monthly menstruation. In pregnancy women need 40 mg.

Iodine:  Iodine is an important trace element, required for the manufacture of Thyroxin hormone, which controls metabolism in the body. The important sources of iodine are sea fish, sea salt and vegetables grown in iodine-rich soil.  Water contains small traces. Milk, meat and cereals are common sources. Green leafy vegetable like spinach are also good source. The daily requirement of iodine by the body is about 0.14 mg for an adult men and 0.10 mg for adult women. Iodine deficiency leads to goitre. Recent studies have shown that iodine deficiency may cause a host of disorders like still birth, cretinism, neonatal hypothyroidism, impaired brain development and hearing, starting from intrauterine life and extending through infancy, childhood to adulthood.

                                            Holistic Health:

·        What is health?

“Health is a state of complete physical, mental and social wellbeing and not merely absence of disease or infirmity”. (W.H.O.-1948)

·        Physical dimension:

Human body is a complex aggregation of different organs like heart, lungs, brain, stomach, intestines, hormonal glands, bones, muscles etc. Each of these organs is made up of millions of cells. Physical health depends upon each of theses organs and their individual cells functioning at an optimum degree of competence. Otherwise physical diseases occur. The functions of deferent organs are integrated into harmonious whole by a central intelligence, which has components like intelligence of brain, intelligence of genetic code, hormonal and immunological intelligence.

·        Mental dimension:

Mental health depends upon a healthy development of personolity passing successfully through infancy, childhood, adolescent and adult stages or to use pscychological jargon - anal, oral and genital stages. Any deviation from the normal result in Neurotic disorders [or minor pscychiatric illnesses] lile Anxiety Neurosis, Phobias, obsessive compulsions and   Conversion Hysteria. On the other hand, Pscychotic disorders [or major Pscychiatric illnesses] like Schizophrenia, Mania and Manic Deppressive Psychosis occur due to stong genetic and harmonal components.

In recent times, mental health has been difined as “a state of balance between the individual and the surrounding world, a state of harmony between oneself and others, a coexistence between the realities of the self and that of other people, and that of the environment”

·        Social dimension:

It is often said that man is a social animal. Man lives in society, works for his livelihood through society, fulfills his disires through society, craves for name and fame in society. To achieve these goals he has to achieve a degree of pscychological harmony within himself, with individuals of the society and with world in general. Failure of integration leads mal-adjustment with society and world. The individual becomes asocial, anti-social, sociopath or criminal.

·        Holistic health  and the Spiritual dimension:

Holistic health implies optimum functioning of physical, mental and social dimensions of health.

Since long it has been observed that there is a higher dimension to holistic health and that it is Spiritual Dimension. Countless times it has been observe that diseases that have been declared as incurable by medical science have been cured by prayer. Medical Professionals have also acknowledged the importance of faith and religion in overcoming severe drug addictions. Since long big hospitals in western countries have started advising patients with severe or incurable disorders to take recourse to prayer and Meditation. Since more than fifty years the India’s ancient Spiritual system of Yoga has been subjected to rigorous scientific research and the conclusion is that Yoga affects deeper layers of Physiology and Psychology and in many cases effects cure. In Psychiatric practice, in Cardiology and Neurology, Yoga Asanas and Relaxation techniques are found to be extremely helpful. The psychodynamics and physiological changes during states of deep Meditation have been thoroughly researched and Medical science has approved that Meditation has a great role to play in Neurotic and Psychosomatic disorders.
   In subsequent posts I would like to elaborate on a) General principles of food and nutrition contributing to good health from the stand point of modern medicine b) Yoga principles of food and nutrition c) Ayurvedic principles for all round health d) Hatha-Yoga practices of Shat-Karma or six purificatory exercises e) Two sets of important Asanas from Hatha-Yoga  -  Surya Namaskars and Pawanamuktasanas, for all round health, which can be practiced by all. These above four principles and practices of Yoga mainly act on the physiological systems of the body and mainly promote physical health. f) Certain Yogic & Tantric practices like  simpler Pranayama techniques like Bramari and Ujjayi, Ida Suddhi, Pingala Suddhi, Prana Suddhi, Chakra Suddhi and Tattwa Suddhi for balancing and integrating physiological and psychological functions within the Individual; Yoga Nidra Technique for entering into deeper layers of consciousness, Japa & Ajapa-Japa techniques for complete overhaul of samskaras or subliminal impressions of the mind, leading to reprogramming the mind and preparing the mind for the practice of Meditation. These practices predominantly influence mental processes and lead to higher flights of the mind in Meditation, and the Goal of Meditation, Super-consciousness. g) I would also like to elaborate on certain principles of Vedanta in order to integrate social health into the physical and mental dimensions. These principles of Vedanta that are to be practiced are the five Spiritual Core-Values – Satya (Truth), Dharma (Right Conduct), Shanti (Peace), Prema (Love) and Ahimsa (Non violence). h) Lastly I would like to discuss purely Spiritual aspects of health by explaining the rationale of Prayer and important prayers for health mentioned in Vaidic or Tantric traditions like Arunam, Aditya Hridayam and Mahamrityunjaya Mantra.

The Hatha-Yogic and Tantra-Yogic practices mentioned above are from three books written by Swami Satyananda Saraswati of Bihar School of Yoga, Sivanandashram, Munger, 811 201, Bihar, India. These three books are – “Asana Pranayama Mudra Bandha”, “Yoga Nidra” and “Meditations from the Tantras.” I have practiced the above techniques and found them to be extremely helpful. I want to express my deep gratitude to Swamiji and Bihar School of Yoga. Those who are interested may obtain these books from the above address and also correspond with the Asham for further details and clarifications.

I am also deeply indebted to Bagawan Sri Sathya Sai Baba for introducing me (and millions of seekers all over the world) to the practice of five Spiritual Core-Values mentioned above. People interested to know more about them are requested to obtain relevant books from Sri Sathya Sai Books and Publications Trust, Prashanti Nilayam, Pin–505 134, Anantapur District, Andhra Pradesh, India. They are also requested to visit the Web site www.srisathyasai.org.in  to read or download Baba’s eternal teachings.

It is my earnest hope that Masters of Yoga, Tantra and Vedanta may give their most valuable suggestions and criticisms, for further improvement and seekers of holistic health may also interact through this blog spot for further details.