AYURVEDIC NUTRITION:
Put a Rainbow on Your Plate
“Science has studied nutrition from the chemical viewpoint: proteins, carbohydrates, sugars, minerals, fats and vitamins. So far, science at the present moment is not aware of the existence of prana; therefore, it has not studied nutrition from the pranic viewpoint: the quantity and types of color prana contained in foods, and how prana affects the human body (through Phytonutrients).
- Master Choa Kok Sui
What is Ayurvedic nutrition?
The concept of Pranic foods is based on the ancient Indian yogic diet culture of Ayurveda. A holistic nutrition that categorizes wholesome foods to suit our constitution, temperament, and lifestyle, and achieve overall health and wellness. An eating pattern that secures the energy required to nourish the mind, body, and soul by influencing our vital energy, or life force (prana).
We are an integral part of our environment and the universe that surrounds us. This universe is composed of 5 elements:
· Vayu (Air).
· Jala (Water).
· Aakash (Space or ether).
· Prithvi (Earth).
· Teja (Fire).
These five elements form the 5 basic temperaments of man in varying combinations. Just as we influence all that surrounds us, we are likewise influenced by our environment. We have to be mindful of all that we pour out into it, as we ingest it into our bodies, to strike a harmonious balance with nature.
Invest in your nutrition: go one step further than Organic.
Wholesome foods are rich in nutrients essential for our well-being. They include fresh organic produce, whole grains, legumes, nuts, seeds, herbs, spices, and dairy foods like milk, yogurt, and soft cheeses.
· Pulses (Shami dhānya).
· Meat (Mamsa varga).
· Vegetables (Shāka varga).
· Fruits (Phala varga).
Although preserved food and synthetic vitamins may have similar nutrients, they are dead, lacking in the natural and invigorating supply of prana.
Fruits and vegetables get their coloration from phytochemicals, natural bioactive compounds that give many fruits and vegetables their varying hues. In fact, the most vibrantly colored fruits and vegetables are the richest in vitamins, minerals, fiber, and antioxidants.
Different-colored plants are linked to higher levels of specific nutrients and health benefits. While eating more vegetables and fruits is always a good idea, focusing on eating a variety of colors is even better. It increases your intake of various nutrients benefiting various aspects of your health.
Use color to select the phytonutrient variety for your health.
Many of these bright colors come from naturally occurring chemicals in plants known as phytochemicals (phytonutrients, or antioxidants). These are chemicals that plants produce naturally, and they play an important role in protecting them from bacteria, viruses, or bugs. But the different compounds also change plant color:
- Lycopenes are phytochemicals that give fruits and vegetables a red color.
- Beta-carotene is present in orange foods.
- Yellow and green foods contain lutein.
- Anthocyanins complete the food rainbow with beautiful blues and purples.
These colorful plant chemicals are important for health. Once consumed, some phytochemicals function as micronutrients, protecting our cells and keeping our bodies healthy. It is best to eat them in season.
Source locally
Currently, all fruits and vegetables are planted on a large scale throughout the year. Maintenance from weeds and insects becomes costly. Consequently, most of these products are GMO. They are grown under a controlled system of planting, irrigation, and harvesting sometimes several cycles over a year, depleting their nutrients as a result of chemically enriched soils. Such large-scale farmers either supply giant supermarket outlets, or are integrated within their supply chain. Therefore, the source is of primary importance to ensure the best quality of phytonutrients.
Source from farmers’ markets, co-ops, buying clubs, and community-supported farms which are usually great sources of fresh produce.
It is recommended that everyone incorporate into their daily diet 80% vegetables and 20% fruits, ensuring they include the entire rainbow in their diet.
RED
Source- Strawberries, raspberries, cherries, cranberries, beets, red peppers, watermelon, tomatoes, red chard, beets, red onions, watermelon, apples, red grapes, etc.
Nutrients & Benefits-
- One of the most active phytochemicals in beets is betacyanin. Studies have shown beets reverse liver cirrhosis and protect from the negative effects of chemotherapy.
- Tomatoes are rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that protects against prostate cancer, and heart and lung disease.
- Red peppers have one of the highest amounts of Vitamin C and the capsanthin in red peppers has been shown to increase HDL cholesterol (the healthy cholesterol) in blood.
- Red cherries are high in anthocyanin but are also one of the few food sources of melatonin, an antioxidant produced by the primary endocrine gland in the brain.
- Pomegranates reduce atherosclerotic plaque and lower blood pressure.
- Lycopene, responsible for the red color of tomatoes, appears to protect against both heart disease and cancer. The male prostate gland stores lycopene.
ORANGE AND YELLOW
Source- Oranges, bananas, pineapple, tangerines, mangos, apricots, peaches, papayas, cantaloupes, corn, pumpkin, carrots, sweet potatoes, winter squash (butternut, acorn), and bell peppers, are all dense in nutrients.
Nutrients- They provide high beta-cryptoxanthin and beta-carotene.
Benefits- They support intracellular communication and help prevent heart disease.
GREEN: Not to be missed nor wasted
Source- Spinach, cilantro, parsley, arugula, lettuce, watercress, avocados, asparagus, broccoli, artichokes, alfalfa sprouts, kale, chard, cabbage, Brussel sprouts, celery, zucchini, green herbs (mint, rosemary, sage, thyme, fennel, and basil), collard greens, kiwi fruit, and green tea.
Nutrients- The color green contains essential minerals and nutrients: EGCG, sulforaphane, isothiocyanate, and indoles.
Benefits- They are rich in cancer-blocking chemicals that inhibit the action of carcinogens (cancer-causing compounds). Cucumber skin contains high levels of cucurbitanes, an anti-cancer phytochemical.
PURPLE & BLUE
Source- Plums, prunes. blueberries, blackberries, elderberries, figs, grapes, and raisins. Carrots, cauliflower, potatoes, purple cabbage, eggplants, and sweet potatoes currently offer purple varieties also.
Nutrients & Benefits- They have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots, as well as quercetin, resveratrol, and ellagic acid which help support both brain and heart health.
WHITE AND BROWN: Not to be skimped
Source- Onions, garlic, cauliflower, leeks, parsnips, radish, daikon radish, mushrooms, turnips.
Nutrients- They offer allicin, epigallocatechin gallate (EGCG), glucosinolates, indoles, and quercetin.
Benefits- They have anti-tumor properties. The compounds in these phytonutrients help control blood sugar, blood pressure, and blood cholesterol.
To conclude, phytonutrients keep us healthy by:
· Regulating a healthy weight in their fiber content.
· Help regulate hormones in the body.
· Ward off bacteria and diseases.
· Aid the function of the immune system.
· Lower risks of chronic diseases.
· Protect the cells and DNA from damage that may lead to cancer.
· Reduce inflammations in the body.
Sammy RNAJ
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