NATURE CURE: Role of Enzymes in Nutrition

NATURE CURE
Role of Enzymes in Nutrition
Enzymes are chemical substances produced in the living organism. They are marvellous organic
catalysts which are essential to life as they control all the chemical reactions that take place in a
living system. Enzymes are part of all living cells, including those of plants and animals.
The term enzyme, which literally means in yeast’, was coined following the demonstration of
catalytic properties of yeast and yeast juices. Although enzymes are produced in the living cell,
they are not dependent upon the vital processes of the cell and work outside the cell. Certain
enzymes of yeast, for instance, when expressed from the yeast cells are capable of exerting
their usual effect, that is, the conversion of sugar to alcohol.
A striking feature of enzymes is that while they enter into chemical reaction, they remain intact in
the process. They however, act with maximum efficiency at a certain temperature. Lowering the
temperature below or raising it above this level slows the reaction. A high degree of heat, that is
above 60 o C, permanently destroys their action.
It has been estimated that there are over 20,000 enzymes in the human body. This estimate is
based on the number of bodily processes that seem to require action. However, so far only
about 1,000 enzymes have been identified. But their great role in nutrition and other living
processes has been firmly established. They are protein molecules made up of chains of amino
acids. They play a vital role and work more efficiently than any reagent concocted by chemists.
Thus for instance, a chemist can separate proteins into their component amino acids by boiling
them at 166 o C for over 18 hours in a strong solution of hydrochloric acid, but the enzymes of
the small intestines can do so in less than three hours at body temperature in a neutral medium.
A feature which distinguishes enzymes from inorganic catalysts is that they are absolutely
specific in their actions. This means that a particular enzyme can cause reactions involving only
a particular type of substance or a group of closely related substances. The substance on which
the enzyme acts is known as "substrate". The specificity of an enzyme is, however, related to
the formation of the enzyme-substrate complex which requires that the appropriate groupings of
both substrate and enzyme should be in correct relative position. The substrate must fit the
enzyme like a key fits its lock.
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Enzymes which are used in the cells which make them are called intracellular enzymes.
Enzymes which are produced in cells which secrete them to other parts of the body are known
as extracellular enzymes. Digestive juices are an example of the latter type.
Nomenclature
There are few enzymes whose names have been established by long usage such as ptyalin,
pepsin, trypsin and erepsin. Apart from these, enzymes are usually named by adding the
suffixes to the main part of the name of the substrate upon which they act. Thus amylases act
upon starch (amylum), lac- tase acts upon lactose, lipases act upon lipids, maltase acts upon
maltose and protesses act upon lipids, maltase acts upon maltose and protesses act upon
proteins. There are, however, several enzymes which act upon many substances in different
ways. These enzymes are named by their functions rather than substrates. Thus, an enzyme
which causes deaminations is called a deaminase and oxidising enzyme an oxidase.
Some enzymes work efficiently only if some other specific substance is present in addition to
substrate. This other substance is known as an "activator" or a "conenzyme" . "Acti- vators" are
usually inorganic ions. They increase the activity of a complete enzyme and may take part in the
formation of the enzyme-substrate complex. Many of the conenzymes are related to vitamins.
This explains why vitamin deficiencies profoundly alter metabolism. Thus, for instance, thiamine,
as thiamine pyrophosphate, functions as a conenzyme in at least 14 enzymes systems.
Conenzymes, like enzymes, are being continuously regenerated in the cells.
Enzymes play a decisive role in the digestion of food as they are responsible for the chemical
changes which the food undergoes during digestion. The chemical changes comprise the
breaking up of the large molecules of carbohydrates, fats and proteins into smaller ones or
conversion of complex substances into simple ones which can be absorbed by the intestines.
They also control the numerous reactions by which these simple substances are utilized in the
body for building up new tissues and producing energy. The enzymes themselves are not
broken down or changed in the process. They remain as powerful at the end of a reaction as
they were at the beginning. Moreover, very small amounts can convert large amounts of
material. They are thus true catalysts.
The process of digestion begins in the mouth. The saliva in the moth, besides helping to
masticate the food, carries an enzyme called ptyalin which begins the chemical action of
digestion. It initiates the catabolism (breakdown) of carbohydrates by converting starches into
simple sugars. This explains the need for thorough mastication of starchy food in the mouth. If
this is not done the ptyalin cannot carry out its functions as it is active in an alkaline, neutral or
slightly acid medium and is inactivated by the highly acid gastric juices in the stomach.
Although enzymatic action starts while food is being chewed, digestion moves into high gear
only when the chewed food has passed the esophagus and reached the stomach. While the
physical action of peristalsis churns and kneads solid food into a semi-solid amorphous mixture
called chyme, this mixture undergoes chemical changes initiated by gastric juices secreted by
the walls of the stomach. These juices include mucus for lubricating the stomach, hydrochloric
acid and gastric juice. The enzyme or active principle of the gastric juice is pepsin. This enzyme
in combination with hydrochloric acid starts the breakdown of proteins into absorbable amino
acids called polypeptides. An additional enzyme, rennin, plays an important role in the stomach
of the infant. It curdles milk and allows the pepsin to work upon it. The gastric juice has no effect
upon starches or fats.
When the chyme leaves the stomach and enters the small intestine through the pylorus - the
lower escape valve, it still contains much food which is in the form of raw material not yet ready
for absorption in the body. Digestion is completed inside the small intestine by several juices.
From liver comes a liquid called bile which converts fat globules into a smooth emulsion.
The pancreas contributes various enzymes which continue the breakdown of proteins, help to
divide starch into sugars and work with bile in digesting fats. The small intestine itself secretes
enzymes from its inner wall to complete the reactions. When all the enzymes have done their
work, the food is digested and rendered fit for absorption by the system.The following table
briefly summarises the chemical digestion of carbohydrates, fats and proteins by various
enzymes :
Source of Enzyme Enzyme Substrate Products
Mouth Salivary
glands
Salivary amylase (ptyalin) Starch Dextrins and maltose
Stomach Gastric protease
Gastric mucosa pepsin Proteins Polypeptides
rennin casein insoluble casein
Gastric lipase Short chain &
medium chain
triglycerides
Fatty acids and
glycerol
Small intestine Pancreatic Proteases, trypsin
chymotrypsin
carboxypeptidases
Proteins and
polypeptides
Smaller -polypeptides
& amino acids
Panocreatic lipase (steapsin) Fats Mono and
diglycerides, fatty
acids and glycerol
Pancreatic amylase
(amylopsin)
Amylose &
amylopectin
Maltose, maltotriose &
a-limit dextrins
Intestinal mucosa
Brushborder
Intestinal peptidases
aminopeptideses dipeptideses
Polypeptides
Dipeptides
Smaller polypeptides
& amino acids
Intestinal saccharidases
a-dextrinase (isomaltase)
a-limit dextrins Glucose
Sucrase Sucrase Glucose & fructose
Maltase Maltose Glucose(2 molecules)
Lactase Lactose Glucose & galactose
Enzymes form part of the food we eat. Raw foods contain enzymes in abundance ; cooking,
pasteurising, pickling, smoking and other processings denature enzymes. It is, therefore,
essential to include in our diet, substantial amount of raw foods in the form of fruits, raw salads
and sprouts. Studies have revealed that the body without sufficient raw materials from raw
foods, may tire and produce fewer enzymes year after year. This may lead to wearing out of
body processes and consequent worn-out looks.

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NATURE CURE: Lecithin - An Amazing Youth Element

NATURE CURE
Lecithin - An Amazing Youth Element
Lecithin is the most abundant of the phospholipids. It is a fatty food substance, which serves as
a structural material for every cell in the body. It is an essential constituent of the human brain
and nervous system. It forms 30 per cent of the dry weight of the brain and 17 per cent of the
nervous system.
Lecithin is also an important component of the endocrine glands and the muscles of the heart
and kidneys. It makes up 73 per cent of the total liver fat. Nervous, mental or glandular
overactivity can consume lecithin faster than its replacement. This may render a person irritable
and exhausted. It is, therefore, of utmost importance to add lecithin to the diet, if the body’s own
supply decreases as in old age or working under stress.
Rich Sources
Lecithin is derived from the Greek Word, likithos, meaning egg yolk. Egg yolk is a rich source of
lecithin, and also a rich source of cholesterol. This combination makes it possible for the lecithin
to emulsify the cholesterol. Vegetable oils, whole grain cereals, soyabeans, liver and milk are
other rich sources of lecithin. The cells of the body are also capable of synthesizing it as needed,
if several of the B vitamins are present. Since these B vitamins are generally removed when
grains are refined, people who eat exclusively white flour products are lacking them.
Benefits
The action of lecithin on the heart is the most important of all its proved benefits. It achieved its
popularity initially in this area. Cholesterol is a fatty substance that tends to collect in the walls of
the arteries and veins, thus narrowing them. This may eventually lead to a fatal blood clot.
Scientific studies have shown that lecithin has the ability to break up cholesterol into small
particles which can be easily handled by the system. With sufficient intake of lecithin, cholesterol
cannot build up against the walls of the arteries and veins.
Like cholesterol, lecithin is continuously produced in the liver, passes into the intestine with bile
and is absorbed in the blood. It helps in the transportation of fats. It also helps the cells to
remove fats and cholesterol from the blood and to utilise them. It increases the production of bile
acids made from cholesterol, thereby reducing the amount in the blood. It will thus be seen that
cholesterol can cause trouble only if lecithin is lacking in the system.
All atheroscleroses or changs in the arterial walls are characterised by an increased of the blood
cholesterol and a decrease in lecithin. It has been shown that experimental heart disease,
produced by feeding cholesterol, could be prevented merely by giving a small quantity of lecithin.
Atherosclerosis has been produced in various species of animals by increasing the blood
cholesterol or decreasing the lecithin.
In normal health, when a diet high in fat is taken, there is tremendous increase in the production
of lecithin. This helps in changing the fat in the blood from large particles to smaller and smaller
ones. In case of atherosclerosis, however, the lecithin in the blood remains very low regardless
of the quantity of fat entering the blood. The result is that, the fat particles remain too large to be
able to pass through the arterial walls. A more serious situation can develop if there is lack of
lecithin in cells also.
Besides reducing the cholesterol level in the blood, there is mounting scientific evidence to
suggest several other benefits from lecithin. It has been suggested that its intake in sufficient
amounts can help rebuild those cells and organs which need it. Lecithin helps to maintain their
health once they are repaired. It may mean that a deficiency of lecithin in the diet may be one of
the causes of ageing and that its use may be beneficial in retar- ding the ageing process.
Edward R. Hewith in his book, The Years Between 75 and 90 says, " with older people the fats
remain high in the blood for from five to seven hours and in some cases as long as 20 hours,
thus giving the fats more time to become located in the tissues. If lecithin is given to older people
Lecithin - An Amazing Youth Element before a fatty meal, it has been found that the fats in the blood return to normal in a short time, in the same way they do in younger people."
In some cases, the cosmetic effect of lecithin does as much for the mental outlook of persons as
it does for their physical well-being. It has been found to eliminate the yellow or yellow- brown
plaques on the skin or around the eyes caused by fatty deposits. It is a natural tranquilliser which
is beneficial in ner- vous exhaustion. It can produce great alertness in elderly people.
Some studies have indicated that lecithin increases the gamma globulin in the blood. This helps
fight infection. It provides an increased immunity against pneumonia. It has also been found to
lower blood pressure in some people. IN combination with vitamin E, it has proved helpful in
lowering the requirements of insulin in diabetics. It has also proved valuable in the treatment of
certain skin ailments, including acne, eczema and psoriasis.
Lecithin has been suggested as a sexual aid. It was used in Germany 30 years ago as a
restorative of sexual powers, for glandular exhaustion and nervous and mental disorders.
Seminal fluid is rich in lecithin. Because of its loss from the body, its need for men is regarded as
specially great. Its use is also considered valuable in minimising pre-menstrual and menopausal
tension.
Dr. N.A. Ferri, an eminent physician remarks - "Lecithin has a versatile function in life. It is an
extremely important factor in the digestion and oxidation of fats, thus creating more muscle and
glandular activity, resulting in greater body exertion and less fat accumulations. Lecithin is
essential not only for tissue integrity of the nervous and glandular system in all living cells, but
has been regarded as also the most effective generator and regenerator of great physical,
mental and glandular activity. Shattered nerves, depleted brain power, waning activity of vital
glands, find in lecithin, especially in the cellular structure of the nervous system and endocrine
glands a source of dynamic energy."
The best way to increase lecithin is to eat the same amount of fat as usual, but reduce animal fat
except that from fish. Oil may be used for cooking, seasoning and salad dressing. All
hydrogenated fats such as margarines, cooking fats, hydrogenated peanut butter and processed
cheese should be avoided as also foods prepared with them.

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NATURE CURE: Importance of Dietary Fibre

NATURE CURE
Importance of Dietary Fibre
Fibre forms the skeletal system of plants. Without it no plant or tree would be able to stand
upright. Dietary fibre, the roughage of yesteryears, consists of those parts of the plant foods that
cannot be digested by enzymes or other digestive secretions in the ailmentary canal.
Dietary fibre plays an important role in the maintenance of health and prevention of diseases.
There is sufficient evidence to suggest that an artificial depletion of fibre as in case of refined
cereals and sugar has over the last 100 years contributed to several degenerative diseases.
Recent studies in this area indicate that sufficient intake of fibre-rich diet may help prevent
obesity, colon cancer, heart disease, gallstones, irritable bowel syndrome, diverticulosis and
diabetic conditions.
Studies have also established that dietary fibre is a collection of elements with a variety of
functions rather than a single substance with single function as was assumed earlier. This new
insight into the true nature of fibre has given the lie to old beliefs that bran is synonymous with
fibre, that all fibre is fibrous or stringy and that all fibre tastes the same.
Physiological effects
Fibre in the diet promotes more frequent bowel movements and softer stools having increased
weight. The softness of stools is largely due to the presence of emulsified gas which is produced
by the bacterial action on the fibre. A high fibre intake results in greater efficiency in the
peristaltic movement of the colon. This helps in relieving the constipation which is the main
cause of several acute and chronic diseases.
Recent studies suggest that increasing the dietary fibre intake may be beneficial for patients with
irritated bowel syndrome who have diarrhoea and rapid colonic transit, as well as to those who
have constipation and slow transit. The high fibre diet, like bran, thus regulates the condition
inside the colon so as to avoid both extremes - constipation and diarrhoea.
Investigations have shown that several potential carcinogens are produced in the faeces. Their
production is related to the acidity of the gut content. The greater the acidity in the bowel
content, the less is the production of these carcinogens. The breaking down of the fibre by
bacteria renders the faeces more acidic. This reduces the amount of possible carcinogenic
substances. Fibre also reduces the possibility of formation of harmful toxins in the large intestine
by reducing the intestinal transit time of the food contents.
Dietary fibre increases the bacteria in the large intestines which require nitrogen for their growth.
This in turn reduces the chances of cancerous changes in cells by reducing the amount of
ammonia in the large bowel. Fibre reduces the absorption of cholesterol in the diet. It also slows
down the rate of absorption of sugars from the food in the digestive system. Certain types of
fibre increase the viscosity of the food content. This increased viscosity indirectly reduces the
need for insulin secreted by the pancreas. Thus a fibre-rich diet can help in diabetes mollitus
Sources of Fibre
The most significant food sources of fibre are unprocessed wheat bran, whole cereals such as
wheat, rice, barley, rye, millets ; legumes such as potato, carrots, beet , turnip and sweet potato ;
fruits like mango and guava and leafy vegetables such as cabbage, lettuce and celery. The
percentage of fibre content per 100 gms. of some foods are : bran 10.5-13.5, whole grain
cereals 1.0-2.0, nuts 2.0-5.0, legumes 1.5-1.7, vegetables 0.5-1.5, fresh fruits 0.5-1.5, and dried
fruits 1.0-3.0. The foods which are completely devoid of fibre are meat, fish , eggs, milk, cheese,
fats and sugars.
Bran, the outer coverings of grains, is one of the richest sources of dietary fibre. And it contains
several types of fibre including cellulose, hermicellulose and pectin. Wheat and corn bran are
highly beneficial in relieving constipation. Experiments show that oat bran can reduce cholesterol
levels substantially. Corn bran is considered more versatile. It relieves constipation and also
Importance of Dietary Fibre lowers LDL cholesterol, which is one of the more harmful kinds. Besides being rich in fibre, bran has a real food value being rich in time, iron and vitamins and containing a considerable amount of protein. Dr.Dennis P. Burkitt, a noted British physician remarks, " Grain roughages, such as rich bran and wheat bran, are an essential part of a healthy diet, and a preventive against diseases like piles, constipation, bowel cancer, varicose veins and even coronary thrombosis. " Dr. Burkitt worked for many years in Africa and found after a series of observations that rural Africans who eat bulk of fibrous foods rarely suffer from any of these diseases.
Legumes have high fibre content. Much of this fibre is water- soluble, which makes legumes
likely agents for lowering cholesterol. Soyabeans, besides this, can also help control glucose
levels.
The types of fibre contained in vegetables and fruits contribute greatly towards good health. The
vegetables with the biggest fibre ratings include sweet corn, carrots, potatoes, parsnips and
peas. And among the high ranking fruits are raspberries, pears, strawberries and guavas.
Types of Fibres
There are six classes of fibre. They are cellulose, hemicellouse, pectin, gums, mucilages and
legnin. They differ in physical properties and chemical interactions in the gut, though all except
legnin are poly-saceharides. The facts known so far about these forms of fibre as a result of
various studies are discussed below.
Cellulose : It is the most prevalent fibre. It is fibrous and softens the stool. It abounds in fruits,
vegetables, bran, whole-meal bread and beans. It is also present in nuts and seeds. It increases
the bulk of intestinal waste and eases it quickly through the colon. Investigations indicate that
these actions may dilute and flush cancer-causing toxins out of the intestinal tract. They also
suggest that cellulose may help level out glucose in the blood and curb weight gain.
Hermicellulose : It is usually present wherever cellulose is and shares some of its traits. Like
cellulose, it helps relieve con- stipation, waters down carcinogens in the bowel and aids in
weight reduction. Both cellulose and hemicellulose undergo some bacterial breakdown in the
large intestine and this produces gas.
Pectin : This form of fibre is highly beneficial in reducing serum cholesterol levels. It, however,
does not have influence on the stool and does nothing to prevent constipation. Researchs are
being conducted to ascertain if pectin can help eliminate bile acids through the intestinal tract
thereby preventing gallstones and colon cancer. It is found in apples, grapes, berries, citrus
fruits, guava, raw papaya and bran.
Gums and Mucilages : They are the sticky fibres found in dried beans, oat bran and oatmeal.
Investigations have shown that they are useful in the dietary control of diabetes and cholesterol.
Legnin : The main function of legnin is to escort bile acid and cholesterol out of the intestines.
There is some evidence that it may prevent the formation of gallstones. It is contained in cereals,
bran, whole meal flour, raspberries, strawberries, cab- bage, spinach, parsley and tomatoes.
The best way to increase fibre content in the diet is to increase the constipation of wholemeal
bread, brown rice, peas beans, lentils, root vegetables and sugar -containing fruits, such as
dates, apples, pears and bananas. The intake of sugar, refined cereals, meat, eggs and dairy
products should be reduced. Candies, pastries, cakes which are rich in both sugar and fat,
should be taken sparingly. White processed bread should be completely eliminated from the
diet.
Requirement :
There are divergent views as to the requirement of dietary fibre for good health. There is no
recommended daily dietary allowance for it and hardly any data about optimum amounts. Some
Africans known for lower incidence of degenerative diseases take about 150 grams of fibre a
day. In Europe and North America, where there is a high incidence of such diseases, people
take 25 grams or less a day. Dr. John H. Cummings, a noted fibre expert in England, considers
Importance of Dietary Fibre that a fibre intake of 30 grams ( about one ounce ) per day is sufficient for good health.
Excessive consumption of fibre, especially bran, should however, be avoided. Due to its content
of crude fibre, bran is relatively harsh and it may irritate the delicate functioning of the digestive
system, especially in the sick and the weak. Excessive use of fibre may also result in loss of
valuable minerals like calcium, phosphorus, magnesium and potassium from the body through
excretion due to quick passage of food from the intestine.

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NATURE CURE: Health Promotion the Vegetarian Way

NATURE CURE
Health Promotion the Vegetarian Way
The word " Vegetarian " was coined by the Vegetarian Society of the United Kingdom in about
1847. The word does not come from vegetable as is generally assumed : It is a derivation of the
Latin word ‘ vegetari ‘ which means to enliven.
The practice of vegetarianism, however, goes far back in history. Many noted philosophers and
religious teachers urged their followers to avoid a flesh diet. Brahminism, Jainism,
Zoraostrianism and Buddhism acknowledged the sacredness of life and the need to live without
causing suffering ; so did many of the early Christians.
There are various types of vegetarians. " Vagans "are the strictest vegetarians who eat only
plant foods and exclude all animal by-products such as eggs, milk, cheese, curd, butter, ghee
and even honey. There are " lacto vegetarians " who eat plant foods as well as dairy products
and " lacto-avo vegetarians " who eat eggs besides plant foods and dairy products. There are
even fish-eating vegetarians. The common factor among them is that they do not eat the flesh of
warm- blooded animals.
Meat seems to have assumed an exaggerated importance nutritionally. It is generally mistakenly
believed that nutritional deficiences , especially of proteins and vitamin B12 and poor health may
result if animal foods are eliminated. Studies however, have indicated to health problems or
deficiency diseases for those on a vegetarian diet.
Of the 22 amino acids -the essential components of proteins - needed by the body for its normal
functioning, only nine need be supplied by the diet as the body synthesies the remaining 13. The
body can use 100 per cent of this protein if all ten amino acids are in ideal proportions. If,
however, one or more of the essential amino acids are present in less than the ideal amount, the
value of the entire protein is reduced in the same proportions. On a quality rating scale of 1 to
100, egg protein is 95, milk is 82, meat and poultry are 67, fish 80, grains are between 50 to 70
and legumes, nuts and seeds are between 40 and 60.
The so-called protein deficiency in a vegetarian diet is in fact more imaginary than real as the
contribution of the protein value of the green vegetables has been ignored and the true protein
requirement is less than that assumed. Green vegetable protein is as high in quality as milk
protein and thus makes a very valuable contribution to the vegetarian’s protein nutrition. The
high quality of protein balances the lower quality of other vegetarian proteins such as nuts and
beans. The recommended daily allowance of 70 value proteins is 44 grams per day for women
and 56 for men. Researchers have now discovered that the actual protein requirement is much
less, being 15 grams per day of 100 value protein or 21.5 grams of 70 value protein or 30 grams
of 50 value protein. A wholesome vegetarian diet can, therefore, easily meet the body’s protein
needs.
Moreover, it is possible to combine two low-value plant proteins to get a protein of higher quality.
Thus , wheat which has a deficiency in the amino-acid lysine but an abundance of sulphur
containing amino-acids can be combined with beans which have the opposite enrichment
combination. Taken together, they complement each other to form a complete protein.
As regards the adequacy of B12 nutrition, laco-avo vegetarians and lacto-vegetarians should not
feel concerned on this score, as the B12 needs can be easily supplied by dairy products and
eggs. A quarter litre of milk or 100 grams of cheese or 1 egg per day will supply the
recommended daily allowance. This vitamin once eaten is stored in the liver. Vagans, however,
do not get this vitamin in their food, yet reliable scientific studies have found no evidence of B12
deficiency diseases. It is therefore, presumed that this vitamin can be synthesised in the body.
Auto-Intoxication
Most diseases of the human body are caused by auto-intoxication or self-poisoning. The flesh of
animals increases the burden of the organs of elimination and overloads the system with animal
waste matter and poisons. Chemical analysis has proved that uric acid and other uremic poisons
contained in the animal body are almost identical to caffeine, there and nicotine, the poisonous
stimulating principles of coffee, tea and tobacco. This explains why meat stimulates the animal
passions and creates a craving for liquor, tobacco and other stronger stimulants. Excessive uric
acid resulting from meat-eating also causes diseases such as rheumatism, Bright’s disease,
kidney stones, gout and gall stones. Meat proteins cause putrefaction twice as rapidly as do
vegetable proteins. The morbid matter of the dead animal body is foreign and uncongenial to the
excretory organs of man. It is much harder for them to eliminate the waste matter of an animal
carcass than that of the human body. Moreover, the formation of ptomains or corpse poisons
begins immediately after the death of the animal and meat and poultry are usually kept in cold
storage for many days and even months before they reach the kitchen.
Another powerful influence tends to poison the flesh of slaughtered animals. As is well known,
emotions of worry, fear and anger actually poison blood and tissues. Imagine the excitable
condition of animals after many days of travel, closely packed in shaking vehicles - hungry,
thirsty, scared enroute to the slaughter -houses. Many die even before the end of their journey.
Others are driven half dead with fear and exhaustion to the slaughter pans, their instinctive fear
of death augmented by the sight and odour of the blood shambles.
Flesh is often a carrier of disease germs. Diseases of many kinds are on the increase in the
animals, making flesh foods more and more unsafe. People are continually eating flesh that may
contain tuberculosis and cancerous germs. Often animals are taken to the market and sold for
food when they are so diseased that their owners do not wish to keep them any longer. And
some of the processes of fattening them to increase their weight and consequently their market
value , produce disease. Shut away from light and pure air, breathing the atmosphere of filthy
stables, perhaps fattening on decaying foods, the entire body now becomes contaminated with
foul matter.
Benefits of Vegetarianism
A vegetarian diet can have many nutritional benefits, if it is rich in fruits and vegetables, and
contains moderate amounts of seeds, nuts, whole grains and legumes. One of the main benefits
of a proper vegetarian diet is its low caloric content in relation to the bulk supplied, which helps
maintain ideal weight.
Another benefit of the vegetarian diet is the much lower intake of fat, if dairy products, seeds and
nuts are eaten sparingly. This accounts for lower serium cholesterol levels found in vegetarians,
which considerably reduces the risk of developing heart diseases and breast and colon cancer.
A third nutritional advantage of the vegetarian diet is its high fibre content. Fibre, being
indigestible, increases the bulk of the faces, keeps them soft and makes them easy to expel.
One study has indicated that lacto-avo vegetarians consume twice as much and vagans four
times as much fibre as non-vegetarians. High fibre intake has been associated with decreased
risks of diseases of the colon, appendicits, cancer of the colon and rectum, hiatus hernia, piles
and varicose veins.
McCarrison, one of the greatest aurhoties on food, has outlined a perfect diet. According to him,
" a perfectly constituted diet is one in which the principal ingredients are milk, milk products, any
whole cereal grain or mixture of cereal grains, green leafy vegetables and fruits. These are the
protective foods. They make good the defects of other constituents of the diet, protect the body
against infection and disease of various kinds, and their use in sufficient quantity ensures
physical efficiency. "
Vegetarianism is thus a system based on scientific principles and has proved adequate for the
best nutrition free from the poisons and bacteria of diseased animals. It is the best diet for man’s
optimum, physical, mental and spiritual development.

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NATURE CURE: Secrets of Food Combining

NATURE CURE
Secrets of Food Combining
The observance of rules of food combining is neither faddish nor eccentric. It is a simple,
scientifically -based system of selecting foods, from among different types, which are
compatible. This facilitates easy and efficient digestion and ensures after-meal comfort.
Digestion is not merely chemical or physical process, but also a physiological one. When food
enters the body, it undergoes several changes before it is broken down into its constituent parts
and assimilated. But no food can be assimilated by the system and used by various organs
unless it has first been digested and then absorbed in the digestive system known as alimentary
canal, while the residue, unfit for absorption is eliminated from the system.
The chemical part of digestion is accomplished by a series of juices and their enzymes. The
juices alternate between alkalies and acids, and their character is determined by the requirement
of the enzymes they contain. These enzymes remain active in suitable media of well defined
acid-alkaline ranges and are destroyed in unsuitable media.
For instance, the salivary amylase ( ptyalin ) or starch-splitting enzyme of the mouth is active
only in an alkaline media and is destroyed by a mild acid. The gastric enzyme, pepsin, which
initiates protein digestion, is active only in the acid medium and is destroyed by alkalies.
A noteworthy feature of the digestive secretions is that the body suits its fluid and enzymes to
the character of the food eaten. There are, however, severe limitations in this process. It is
possible to suit the juices to a particular food, however, complex it may be, but not to a variety of
foods taken together. It is the combining of many varieties and incompatible foods at a meal that
causes 90 per cent of digestive disorders.
There is a marked tendency to gastro-intestinal fermentation with certain combinations of foods.
There is no fermentation and digestion will be much more satisfactory when the foods
comprising a meal are of the same type. This generally means eating similar foods at one time in
order to accomplish the most complete digestion.
The most important rule for combining foods is to avoid mixing protein and carbohydrate
concentrated foods. Although every food contains some protein , those regarded as protein
concentrated foods demand the longest digestive time. They are held in the stomach for some
hours until the gastric juices has performed its task. This may vary from two-and-a-half to six
hours, depending upon the complexity of the protein in the food. If a protein food is mixed with
starch-concentrated or sugar-concentrated foods, it will usually result in fermentation. This may
lead to indigestion and gas in the stomach.
Animal-food proteins, such as meats, fish and cheese, require very high concentration of
hydrochloric acid. Their gastric digestin will be greatly inhibited by carbohydrate fermentation in
the stomach. This will produce more gas and increased discomfort. Eating meat, potatoes, bread
and sweets should, therefore, be especially avoided.
Protein foods are best digested when eaten with fresh vegetable salad. Primary protein foods
such as nuts, seeds and soyabeans also combine very well with acid fruits like oranges,
pineapples, grapefruit and lemons, and fairly well with sub-acid fruits, like grapes, pears, apples,
berries, apricots and peaches. These vegetables and fruits are rich natural sources of vitamin C
which aids protein digestion.
The second important rule for food combining is to avoid mixing proteins and fats at the same
meal. Fat in foods inhibits the secretion of gastric juice through the small wall. Thus when
fat-concentrated foods are taken with protein foods, gastric catabolism will decrease by the
degree of liquid concentration in the stomach. Fat will remain undigested in the stomach until
gastric juices complete their work on the complex protein molecule.
Although all primary protein foods contain high concentration of fat, such lipids will be held in
suspension, awaiting catabolism in the intestine , without impeding gastric action. Free fats like
oil, butter, and milk tend to coat the gastric mucoa, thereby inhibiting its effort to secrete gastric
juice. Fat surrounding fried foods is also regarded as free fat and it interferes with gastric
catabolism.
Another important rule for food combining is to avoid mixing carbohydrates and acid fruits in the
same meal. The starch-splitting enzyme ptyalin in the saliva plays an important role as the food
is chewed. It converts the complex starch molecules into simpler sugars. Ptyalin requires a
neutral or slightly alkaline medium for proper functioning and this is the normal condition of the
saliva in the mouth. However, when acid foods are taken, the action of ptyalin is halted. It is,
therefore, necessary to avoid acid fruits in the same meal as sweet fruits or starches. Thus
tomatoes should not be eaten with starches especially potatoes or bread.
Refined sugar products are also acidic, both in the mouth and in the bloodstream. The acidifying
of the saliva by sucrose is one of the main causes of tooth decay. It can also cause severe
damage to the digestion.
Food combining is designed to facilitate easier digestion. The chart in Table I, represents
diagramatically food combining rules in an easy-to-follow method. Accompanying this chart are
the lists of food in their correct classification.
In a nutshell, starches, fats, green vegetables and sugars may be eaten together as they require
either an alkaline or neutral medium for their digestion. Similarly, proteins, green vegetables and
acid fruits may be eaten together as they require an acid or neutral medium for their digestion.
But starches and proteins, fats and proteins and starches and acid fruits should not be eaten
together as a general rule, if the best results are required from the ingestion of the food eaten.
This in brief is the whole basis for successful food combination.
An important point to remember about meals is that the smaller the number of courses they
consist of, the better it will be. They should approximate to a one-course meal as much as
possible. Simple meals in every way are more conducive to health, than more elaborate ones,
no matter how well they may be combined.
A meal consisting of proteins,carbohydrates and fats may remain in the stomach for six to seven
hours before the stomach is emptied. If carbohydrates are eaten without proteins, they remain in
the stomach for a relatively short period. A fruit meal remains in the stomach for even shorter
time. It is advisable to eat these different foods at different meals - a fruit meal, a starch meal
and a protein meal. The ideal practice is a fruit meal for breakfast, a starch meal with salad and
non- starchy vegetables for lunch, and a protein meal with a salad and non-starchy vegetables
for dinner.
Table I
Food Combining Chart
Food Groups Proteins Fats StarchesVegetablesSweet FruitsSub-acid FruitsAcid Fruits
Proteins Good Poor Poor Good Poor Fair Good
Fats Poor Good Fair Good Fair Fair Fair
Starches Poor Good Good Fair Fair Poor
Vegetables Good Good Good Good Poor Poor Poor
Sweet Fruits Poor Fair Poor Good Good Poor
Sub-acid Fruits Fair Fair Poor Good Good Good
Acid Fruits Good Poor Poor Poor Good Good
Proteins : Nuts, seeds, soyabeans, cheese, eggs, poultry* meat*, fish*, yogurt.
Fats : Oils, olive, butter, margarine.
Starches : Whole cereals, peas, beans, lentils.
Vegetables : Leafy green vegetables, sprouted seeds, cabbage cauliflower,brocoli, green peas,
celery, tomatoes, onions.
Sweet Fruits : Bananas, fits, custard apples, all-dried fruits, dates.
Sub-acid-fruits : Grapes, pears, apples, peaches, apricots, plums, fruits guavas, raspberries.
Acid fruits : Grapefruit, lemons, oranges, limes, pineapple, strawberries.

* Not recommended for good nutrition.

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NATURE CURE: Amazing Power of Amino Acids

NATURE CURE
Amazing Power of Amino Acids
In 1838, a Dutch chemist, G.J. Mulder, described a certain organic material as "unqestionably
the most important of all known substances in the organic kingdom. Without it, no life appears
possible on our planet. Through its means the chief phenomena of life are produced. " This
complex nitrogen-bearing substance was called protein from the Greek word meaning " take the
first place." Protein in now a group name signifying the principal nitrogenous constituents of the
protoplasm of all plant and animal tissues.
Proteins are extremely complex organic compounds of the elements carbon, hydrogen, oxygen,
nitrogen, and,with some exceptions, sulphur. Most proteins also contain phosphorous, and some
specialised proteins contain iron, iodine, copper and other inorganic elements. The presence of
nitrogen distinguishes proteins from carbohydrates and fats.
Proteins are thus vital substances, which form important constituent of muscles, tissues, and the
blood. Proteins supply the building material for the body and make good the wear and tear of
tissues. Several substances concerned with vital life processes such as enzymes, which help in
digestion of food, are chiefly protein in nature.
There are several varieties of protein. Each type contains a specific number of "building blocks "
known as amino-acids. Before they can be absorbed by the body, all proteins must first be
broken down into amino-acids. When food stuffs are ingested, the nutrients and amino-acids do
not immediately diffuse into all the different tissues. There are a series of biochemical reactions
in the digestive tract which collect these proteins, break them down and then utilise them as
needed. Any interference with the normal digestive process causes in-complete protein digestion
resulting in gas, bloating etc.
There are about 22 amino acids needed for the normal functioning of the body. The body can
manufacture many amino acids if it has no adequate nitrogen source, but it cannot produce
certain others in sufficient amounts to meet its needs. The amino acids that the body cannot
synthesis is in adequate amounts are called essential or indispensable because they must be
supplied by the diet in proper proportions and amounts to meet the requirements for
maintenance of growth of tNon-essential or dispensable amino acids are those thatissue. the
body can synthesize in sufficient amounts to meet its needs if the total amount of nitrogen
supplied by protein is adequate. The essential and non-essential amino acids are listed in table
A.
TABLE A
Classification of Amino Acids with respect to their essentiality
Essential Nonessential
Histidine* Alanine
Isoleucine Arginine
Leucine Asparagine
Lysine Aspartic acid
Methionine Cysteine
Phenylalanine Cystine
Theronine Glutamic acid
Trypophan Glutamine
Valine Glycine
Hydroxyproline
Proline
Serine
Tyrosine
*Histidine is required for infants but its essentiality for adults has not been clearly established.
It will be seen from this statement that nine amino acids are essential for maintenance of
nitrogen equilibrium in human bodies. The estimated requirements of essential amino acids for
infants, children and adults are given in Table B. Men in the older age group appear to differ in
their requirements. Studies seem to suggest an increase need for methionine and lysine for
them. Infants and children have proportionally greater demands for essential amino acids than
adults. In addition, infants require histidine as an essential amino acid.
TABLE B
Estimated Amino Acid requirements of man *
Requirement (mg./kg of
body weight/ day)
Amino acid pattern
for high
quality proteins.
-mg/g of proteins**
Infant Child Adult
AMINO ACID (3-6 Mths) (10-12 Yrs)
Histidine 33 ? ? 17
Isoleucine 80 28 12 42
Leucine 128 42 16 70
Lysine 97 44 12 51
Total sulphur containing aminoacids 45 22 10 26
Total aroma-tic amino acids 132 22 16 73
Threonine 63 28 8 35
Tryptophan 19 4 3 11
Valine 89 25 14 48
* From Food and Nutrition Board, National Research Council : Improvement of Protein Nutrient.
Washington, D.C. , National Academy of Sciences, 1973.
** 2 g. per kg. of body weight per day of protein of the quality listed in column 4 would meet the
amino acids needs of the infant.
Factors in addition to the age, sex and physiological condition of an individual influence the
requirements for specific amino acids. If total protein intake is low, small surpluses of certain
amino acids can increase the need for others. The non-essential amino acids in protein also
affect the quality of protein. For example, the amount of sulphur - containing essential amino
acid methionine required may be somewhat reduced if cystine, a sulphur-containing nonessential
amino acid,is supplied in the diet. Likewise, the presence in the diet of tyrosine, a
non-essential amino acid similar in structure to phenylalanine, may reduce the requirement for
phenylalanine.
Much research has been done on amino acids in recent times and this has paved the way for
dramatic treatment and cure of different problems by their judicious use. They are now dubbed
as " the nutrients of the 80’s" and "medical foods".
The various functions of the essential and frequently investigated non-essential amino acids,
their deficiency symptoms and their therapeutic uses are discussed below :
TRYPTOPHAN
Of all the essential amino acids , tryptophan is the one that is most investigated by nutrition
researchers. It is essential to blood clotting, digestive juices and the optic system. It induces
sleep and quietens the nervous system. It wards off signs of premature old age - cataracts of the
eyes, baldness, deterioration of sex glands and malformation of teeth enamel. It is also
necessary to the female reproductive organs and for proper utilisation of vitamin A by the body.
Major sources of this amino acids are nuts, and most vegetables. Lack of tryptophan causes
symptoms similar to those of vitamin A deficiency.
A number of scientists feel that it can be used as a safe and effective food remedy for insomnia
and pain. Under experimental conditions, tryptophan in doses of one gram or more has been
shown to be most effective for persons who suffer from mild insomnia and for those who take a
long time to fall asleep. Tryptophan may also be a natural painkiller. Researches at Temple
University in Philadelphia have indicated that it worked without causing the side effects
associated with other anesthesia or analgesics.
Tryptophan as a food medicine should be taken between meals with a low protein food such as
fruit juice or bread . One to three grams a day seems to be the range favoured by most
researchers.
METHIONINE
This is a vital sulphur -bearing compound which helps dissolve cholesterol and assimilates fat. It
is required by haemoglobin, the pancreas , the lymph and the spleen. It is necessary to maintain
normal body weight and also helps maintain the proper nitrogen balance in the body. Rich
sources of methionine are Brazil nut, Hazal nut, and other nuts. It is also found in Brussel
sprouts, cabbage, cauliflower, pineapples and apples. Its deficiency can lead to chronic
rheumatic fever in children, hardening of the liver (cirrhosis) and nephritis of the kidneys. Studies
show that methionine and chorine prevent tumours and proliferation.
LYSINE
Lysine inhibits viruses. Its use along with vitamin C, zinc and vitamin A helps eliminate virus
infections. Vitamin C protects this amino acid while in the body so that lysine plus vitamin C has
a much stronger anti-virus effect than if either is used seperately. Lysine also influences the
female reproductive cycle. Lack of adequate lysine in the diet may cause headaches, dizziness,
nausea and incipient anaemia. The main sources of this amino acid are most kinds of nuts,
seeds, vegetables and sub-acid fruits. Lysine upsets in the body have also been associated with
pneumonia, nephrosis and acidosis as well as malnutrition and rickets in children.
It is considered a natural remedy for cold, sores, shingles and genital herpes. In a study
published in 1983, a group of researchers polled over 1,500 people whose daily intake of lysine
was over 900 mg. 88 per cent said that lysine seemed to reduce the severity of their attacks of
herpes virus and accelerated the healing time. These results have, however, been disputes by
some scientists.
VALINE
Valine is an essential body growth factor, particularly for mammary glands and ovaries. Valine is
directly linked with the nervous system. It is essential for the prevention of nervous and digestive
disorders. Major sources are almonds, apples and most vegetables. Lack of this amino acid
makes a person sensitive to touch and sound.
ISOLEUCINE
This amino acid is essential for maintaining the nitrogen balance vital to all body functions. It
also regulates metabolism of the thymus, spleen and pituitary glands. Rich sources are
sunflower seeds, all nuts, except cashew nuts, avacados and olives.
LEUCINE
It is the compliment of isoleucine, with a similar chemical composition although in different
arrangement. Its functions and sources are also similar.
PHENYLALANINE
This is essential to the production of hormone adrenalie ; to the production of the thyroid
secretion and the hair and skin pigment, melanin. It is effective in weight control because of its
effect on the thyroid. Its use before meals suppresses the appetite substantially. Patients taking
half a teaspoon of the powder 30 minutes before each meal, lose from a quarter to half a pound
a day. It is alsoessential for the efficient functioning of kidneys and bladder. Major source are
nuts, seeds, carrots, parsley and tomatoes. An important recently discovered therapeutic use of
phenylalanine is its ability to overcome most conditions of lethargy through stimulation of
adrenaline.
THREONINE
This amino acid is found in various types of milk and is a major constituent in cow’s milk. Other
sources are nuts, seeds, carrots and green vegetables. Without threonine, a child’s development
will be incomplete and there will be malfunctioning of the brain. This amino acid has a powerful
anti-convulsive effect.
HISTIDINE
This helps tissue growth and repair. It is active in producing normal blood supply. It is also vital
to the formation of glycogen in the liver. It is found in the root vegetables and all green
vegetables. Studies indicate that the free form of histidine in the blood is low in cases of
rheumatoid arthritis and if taken orally, may possibly depress the symptoms of this ailment. Oral
histidine has , however, a tendency to stimulate hydrochloric acid secretion in the stomach and
persons who are susceptible to an overabundance of acid and also those who have ulcers
should avoid taking pure histidine. Orthopaedic and joint pains are caused by lack of histidine.
ARGININE
This is called the " fatherhood " amino acid as it comprises 80 per cent of all male reproductive
cells. It is essential for normal growth. Serious lack of this amino acid reduces the sex instinct
causing impotence. It is found in most vegetables, especially, green and root vegetables.
CYSTINE
It provides resistance by building up white-cell activity. It is an indispensable amino acid. It is one
of the mainstays of health as it is essential for the proper formation of skin and helps one
recover from surgery. It promotes the formation of carolene which helps hair growth. It is used in
the treatment of skin diseases, for low white blood-cells counts and for some cases of anaemia.
TYROSINE
This can be called an anti-stress amino acid. Dr. Richard Wurtman who recently conducted
experiments on the use of this amino acid says : " Supplemented tyrosine may be useful
therapeutically in persons exposed chronically to stress. "
Tyrosine is also beneficial for depression, nervousness, irritability and despondency. Research
has established this amino acid to be effective in the management and control of depression in
conjunction with glutamine, tryptophan, niacin and vitamin B6. It is also helpful in the treatment
of allergies and high blood pressure.
Although individual nee may vary, Dr. Wurtman considers 100 mg. per kilogram of body weight
per day an optional dose. This works out to about 5.4 grams of tyrosine a day for a person
weighing 120 pounds. The supplement may be divided into three separate doses each day.
When tyrosine is taken, a supplement of valine, another essential amino acid should not be
taken as valine may block tyrosine’s entry to the brain.
GLUTAMINE
This little known non-essential amino acid known as " sobriety nutrient " . It is considered
beneficial in the treatment of alcoholism. According to Roger J. Williams , a world-known
nutritionist, glutamine reduces the usually irresistible craving for alcohol that recovering drinkers
almost inevitably encounter.
CYSTEINE
There is some evidence that cysteine ( not to be confused with cystine) has certain therapeutic
value as a nutritional supplement. Dr. H. Ghadimi, chairman of the nutrition committee at Nassau
country, ( New York) medical centre uses cysteine supplements to treat his patients suffering
from obesity. He considers that there is link between obesity and over-production of insulin and
that cysteine supplements taken along with vitamin C at the end of the meals somehow
neutralises some of the excess insulin, which is responsible for fat production. He regards this
amino acid as ‘ anti-cancer and anti-ageing’ and claims that like vitamin C, cysteine protects the
body from damage by oxidants.
When one or more of the essential amino acids are left out of the diet, symptoms similar to those
of vitamin deficiencies may be experienced such as low blood pressure, anaemia, poor muscle
tone, slow heaing of wounds, loss of weight, poor resistance to infections and bloodshot eyes.
Children who do not get the required amounts of amino acids in their daily diet suffer from
stunted growth and permanent damage to the glands. On the other hand, those getting the full
quota of amino acids in their diet will be rewarded with vigor, vitality and long life. The best food
proteins with all the essential amino acids are found in almonds, cheese and eggs.
Amino acids are being increasingly and successfully used in the treatment of several diseases,
such as stomach ulcers, burns, kidney diseases and liver diseases. It has also been observed
that the diseases of old age can be largely prevented if elderly persons obtain the proper food
supplements of amino acids , vitamins and minerals. Amino acids are needed at every stage
from infancy to old age - to repair worn out tissues and to create new ones.

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NATURE CURE: Minerals and Their Importance in Nutrition

NATURE CURE
Minerals and Their Importance in Nutrition
The term ‘ mineals ‘ refers to elements in their simple inorganic form. In nutrition they are
commonly referred to as mineral elements or inorganic nutrients.
Minerals are vital to health. Like vitamins and amino acids, minerals are essential for regulating
and building the trillions of living cells which make up the body. Body cells receive the essential
food elements through the blood stream. They must, therefore, be properly nourished with an
adequate supply of all the essential minerals for the efficient functioning of the body.
Minerals help maintain the volume of water necessary to life processes in the body. They help
draw chemical substances into and out of the cells and they keep the blood and tissue fluid from
becoming either too acidic or too alkaline. The importance of minerals, like vitamins, is illustrated
by the fact that there are over 50,000 enzymes in the body which direct growth and energy and
each enzyme has minerals and vitamins associated with it. Each of the essential food minerals
does a specific job in the body and some of them do extra work, in teams, to keep body cells
healthy. The mineral elements which are needed by the body in substantial amounts are
calcium, phosphorous, iron, sulphur, magnesium, sodium, potassium and chlorine. In addition
the body needs minute (trace) amounts of iodine, copper, cobalt, manganese, zinc, seleminum,
silicon, flourine and some others.
CALCIUM
The human body needs calcium more than any other mineral. A man weighing 70 kg. contains
one kg. of calcium. About 99 per cent of the quantity in the body is used for building strong
bonesand teeth and the remaining one per cent is used by the blood, muscles and nerves.
Calcium performs many important functions. Without this mineral , the contractions of the heart
would be faulty, the muscles would not contract properly to make the limbs move and blood
would not clot. Calcium stimulates enzymes in the digestive process and coordinates the
functions of all other minerals in the body. Calcium is found in milk and milk products, whole
wheat, leafy vegetables such as lettuce, spinach, and cabbage , carrots, watercress, oranges,
lemons, almonds, figs and walnuts. A daily intake of about 0.4 to 0.6 grams of calcium is
considered desirable for an adult. The requirement is larger for growing children and pregnant
and lactating women. Deficiency may cause porous and fragile bones, tooth decay, heart
palpitations, muscle cramps, insomnia and irritability.
A large increase in the dietary supply of calcium is needed in tetany and when the bones are
decalcified due to poor calcium absorption, as in rickets, oesteomalacia and the malabsorption
syndrome. Liberal quantity of calcium is also necessary when excessive calcium has been lost
from the body as in hyperparathyroidism or chronic renal disease.
PHOSPHORUS
It combines with calcium to create the calcium-phorphorus balance necessary for the growth of
bones and teeth and in the formation of nerve cells. This mineral is also essential for the
assimilation of carbohydrates and fats. It is a stimulant to the nerves and brain.
Phosphorous is found in abundance in cereals, pulses, nuts, egg yolk, fruit juices, milk and
legumes. Usually about one gram of phosphorous is considered necessary in the daily diet.
A phosphorous deficiency may bring about loss of weight, retarded growth, reduced sexual
powers and general weakness. It may result in poor mineralisation of bones, deficient nerve and
brain function.
While taking calcium in therapeutic doses for calcium deficiency conditions or for treating
ailments, it is advisable to take the calcium supplement in which phosphorous has been added
in the correct proportions. This is necessary as calcium cannot achieve its objectives unless
phosphorous is present in a proper balance.
IRON
Iron is an important mineral which enters into the vital activity of the blood and glands. Iron exists
chiefly as haemoglobin in the blood. It distributes the oxygen inhaled into the lungs to all the
cells. It is the master mineral which creates warms, vitality and stamina. It is required for the
healthy complexion and for building up resistance in the body.
The chief sources of iron are grapes, raisins, spinach, all green vegetables, whole grain, cereals,
dried beans, dark coloured fruits, beets, dates, liver and egg yolk. The Indian Council of Medical
Research has recommended an allowance of 20 to 30 mg. of iron in a balanced diet for an adult.
Iron deficiency is generally caused by severe blood loss,malnutrition , infecttions and by
excessive use of drugs and chemicals. Deficiency of dietary iron may cause nutritional-anaemia,
lowered resistance to disease, a general run down condition, pale complexion, shortness of
breath on manual exertion and loss of interest in sex.
Iron is the classic remedy for anaemia. However, there are several forms of anaemia, and iron
deficiency anaemia is only one. If one is taking iron pills due to insufficient intake of iron in the
normal diet, one should also take atleast 40 mg. of folic acid or folate every day, alongwith 10 to
25 mg. of vitamin B12. Both these vitamins are essential in building healthy blood cells.
SULPHUR
All living matter contains some sulphur ; this element is therefore essential for life. The greater
part of the sulphur in the human body is present in the two sulphur-containing amino acids,
methionine and cysteine, or in the double form of the latter cystine. The main purpose of sulphur
is to dissolve waste materials. It helps to eject some of the waste and poisons from the system.
It helps keep the skin clear of blemishes and makes hair glossy. It is also valuable in rheumatic
conditions.
The main sulphur-containing foods are radishes, carrots, cabbage,cheese, dried beans, fish and
eggs. There is no recommended dietary allowance. But a diet sufficient in protein will generally
be adequate in sulphur. Deficiency of sulphur may cause eczema and imperfect development of
hair and nails.
Sulphur creams and ointments have been remarkably successful in treating a variety of skin
problems.
MAGNESIUM
All human tissues contain small amounts of magnesium. The Adult human body contains about
25 gms. of this mineral. The greater part of this amount is present in bones in combination with
phosphate and carbonate. Bone ashes contain less than one per cent magnesium. About
one-fifty of the total magnesium in the body is present in the soft tissues, where it is mainly
bound to protein. Next to potassium, magnesium is the predominant metallic action in living
cells. The bones seem to provide a reserve supply of this mineral in case of shortage elsewhere
in the body.
Biochemists call magnesium the " cool, alkaline, refreshing, sleep-promoting mineral".
Magnesium helps one keep calm and cool during the sweltering summer months. It aids in
keeping nerves relaxed and normally balanced. It is necessary for all muscular activity. This
mineral is in activator for most of the enzyme system involving carbohydrate, fat and protein in
energy-producing reactions. It is involved in the production of lecithin which prevents building up
of cholesterol and consequent atheros-clerosis. Magnesium promotes a healthier cardiovascular
system and aids in fighting depression. It helps prevent calcium deposits in kidneys and
gallstones and also brings relief from indigestion.
Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables. Other
good sources of this mineral are nuts, soyabeans, alfalfa, apples, figs, lemons, peaches,
almonds, whole grains, brown rice, sunflower seeds and sesame seeds. The recommended
dietary allowances for magnesium are 350 mg. per day for adult man, 300 mg. for women and
450 me. during pregnancy and lactation. Deficiency can lead to kidney damage and kidney
stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability,
marked depression and confusion, impaired protein metabolism and premature wrinkles.
Chronic alcoholics often show a low plasma magnesium concentration and a high urinary output.
They may, therefore, require magnesium therapy especially in an acute attack of delirium
tremens. Magnesium has also proved useful in bladder and urinary problems and in epileptic
seizure. This mineral together with vitamin B6 or pyridoxine has also been found effective in the
prevention and treatment of kidney stones. Magnesium can be taken in therapeutic doses upto
700 mg. a day.
SODIUM
Sodium Chloride , the chemical name for common salt, contains 39 per cent of sodium, an
element which never occurs in free form in nature. It is found in an associated form with many
minerals especially in plentiful amounts with chlorine. The body of a healthy person weighing
about 65 kg. contains 256 g. of sodium chloride. Of this the major part, just over half, is in the
extra-cellular fluid. About 96 g. is in bone and less than 32 g. in the cells.
Sodium is the most abundant : chemical in the extra-cellular fluid of the body. It acts with other
electrolytes, especially potassium, in the intracellular fluid, to regulate the osmotic pressure and
maintain a proper water balance within the body. It is a major factor in maintaining acid-base
equilibrium, in transmitting nerve impulses, and in relaxing muscles. It is also required for
glucose absorption and for the transport of other nutrients across cell membranes. Sodium can
help prevent catarrh. It promotes a clear brain, resulting in a better disposi tion and less mental
fatigue. Because of its influence on calcium, sodium can also help dissolve any stones forming
within the body. It is also essential for the production of hydrochloric acid in the stomach and
plays a part in many other glandular secretions.
There is some natural salt in every food we eat. Vegetable foods rich in sodium are celery,
cucumbers, watermelon, lemons, oranges, grapefruit, beet-tops, cabbage, lettuce, corn, lady’s
fingers, apple, berries, pears, squash, pumpkin, peaches, lentils, almonds and walnuts. Animal
food sources include shell fish, lean beef, kidney, bacon and cheese. The sodium chloride
requirements for persons living in the tropics have been estimated at 10 to 15 g. per day for
adults who are engaged in light work and 15 to 20 g. for those engaged in hard work. The
requirements of children are from five to 10 g. and those for adolescent boys and girls from 10 to
25 g.
Both deficiency and excess of salt may produce adverse effects o the human body. Deficiencies
of sodium are, however, rare and may be caused by excessive sweating, prolonged use of
diuretics, or chronic diarrhoea. Deficiency may lead to nausea, muscular weakness, heat
exhaustion, mental apathy and respiratory failure. Over-supply of sodium is a more common
problem because of overuse of dietary sodium chloride or common salt. Too much sodium may
lead to water retention, high blood pressure, stomach ulcers, stomach cancer, harden- ing of
arteries and heart disease.
In case of mild deficiency of sodium chloride, taking a teaspoon of common salt in one half litre
of water or any fruit juice quickly restores the health. In severe conditions, however,
administration of sodium chloride in the form of normal saline by intravenous drip may be
restored to. The adverse effects of excessive use of sodium chloride can be rectified by avoiding
the use of common salt.
POTASSIUM
Potassium is essential to the life of every cell of a living being and is among the most generously
and widely distributed of all the tissue minerals. It is found principally in the intracellular fluid
where it plays an important role as a catalyst in energy metabolsim and in the synthesis of
glycogen and protein. The average adult human body contains 120 g. as potassium and 245 g.
as potassium chloride. Out of this body potassium, 117 g. is found in the cells and 3 g. in the
extracellular compartment.
Potassium is important as an alkalizing agent in keeping a proper acid-alkaline balance in the
blood and tissues. It is essential for muscle contraction and therefore, important for proper heart
function. It promotes the secretion of hormones and helps the kidneys in detoxification of blood.
Potassium prevents female disorders by stimulating the endocrine hormone production. It is
involved in the proper functioning of the nervous system and helps overcome fatigue. It also aids
in clear thinking by sending oxygen to the brain and assists in reducing blood pressure.
Potassium is widely distributed in foods. All vegetables, especially green, leafy vegetables,
grapes, oranges, lemons, raisins, whole grains, lentils, sunflower seeds, nuts, milk, cottage
cheese and butter milk are rich sources. Potatoes, especial potato peelings, and bananas are
especially good sources. Potassium requirements have not been established but on intake of 0.8
Minerals and Their Importance in Nutrition
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to 1.3 g. per day is estimated as approximately the minimum need. Potassium deficiency may
occur during gastrotestinal disturbances with severe vomiting and diarrhoea, diabetic acidosis
and potassium-losing nephritis. It causes undue nervous and body tiredness, palpitation of the
heart, cloudiness of the mind, nervous shaking of the hands and feet, great sensitivity of the
nerves to cold, and excessive perspiration of the feet and hands.
In simple cases of potassium deficiency, drinking plenty of tender coconut water daily , can
make up for it. It is advisable to consume plenty of figs, apricots, prunes, almonds and tomatoes
during the use of oral diuretics. Potassium-rich foods should be restricted during acute renal
failure and Addison’s disease.
CHLORINE
In the human body, chlorine is liberated by the interaction of common salt, taken along with food,
and hydrochloric acid liberated in the stomach during the process of digestion. It is essential for
the proper distribution of carbon dixoxide and the maintenance of osmotic pressure in the
tissues.
This food element is necessary for the manufacture of glandular hormone secretions. It prevents
the building of excessive fat and auto-intoxication. Chlorine regulates the blood’s alkaline -acid
balance and works with Potassium in a compound form. It aids in the cleaning out of body waste
by helping the liver to function.
Chlorine is found in cheese and other milk products, green leafy vegetables, tomatoes, all
berries, rice, radishes, lentils, coconuts and egg yolk. No dietary allowance has been
established, but an average intake of daily salt will ensure adequate quantity of chlorine.
Deficiency of this mineral can cause loss of hair and teeth.
IODINE
The chief store-house of iodine in the body is the thyroid gland. The essential thyroxine, which is
secreted by this gland, is made by the circulating iodine. Thyroxine is a wonder chemical which
controls the basic metabolism and oxygen consumption of tissues. It increases the heart rate as
well as urinary calcium excretion. Iodine regulates the rate of energy production and body weight
and promotes proper growth. It improves mental alacrity and promotes healthy hair, nails, skin
and teeth.
The best dietary sources of iodine are kelp and other seaweeds. Other good sources are turnip
greens, garlic, watercress, pineapples, pears, artichokes, citrus fruits, egg yolk and seafoods
and fish liver oils. The recommended dietary allowances are 130 mcg. per day for adult males
and 100 mcg. per day for adult females. An increase to 125 mcg. per day during pregnancy and
to 150 mcg. per day during lactation has been recommended. Deficiency can cause goitre and
enlargement of the thyroid glands.
Small doses of iodine are of great value in the prevention of goitre in areas where it is endemic
and are of value in treatments, at least in the early stages. Larger doses have a temporary value
in the preparation of patients with hyperthyroidism for surgical operation.
COPPER
There are approximately 75 to 150 mg. of copper in the adult human body. Newborn infants
have higher concentrations than adults. Liver, brain, kidney, heart, and hair contain relatively
high concentration. Average serum copper levels are higher in adult females than in males.
Serum copper levels also increase significantly in women both during pregnancy and when
taking oral contraceptives.
This mineral helps in the conversion of iron into haemoglobin. It stimulates the growth of red
blood cells. It is also an integral part of certain digestive enzymes. It makes the amino acid
tyrosine usable, enabling it to work as the pigmenting factor for hair and skin. It is also essential
for the utilisation of vitamin C. Copper is found in most foods containing iron, especially in
almonds, dried beans, peas, lentils, whole wheat, prunes and egg yolk. The recommended
dietary allowance has not been established but 2 mg. is considered adequate for adults. A
copper deficiency may result in bodily weakness, digestive disturbances and impaired
respiration.
COBALT

Cobalt is a component of vitamin B12, a nutritional factor necessary for the formation of red
blood cells. Recent research in vitamin B12 has shown that its pink colour is attributed to the
presence of cobalt in it. The presence of this mineral in foods helps the synthesis of
haemoglobin and the absorption of food- iron. The best dietary sources of cobalt are meat,
kidney and liver. All green leafy vegetables contain some amount of this mineral. No daily
allowance has been set. Only a very small amount upto 8 mcg. is considered necessary.
MANGANESE
The human body contains 30 to 35 mg. of manganese, widely distributed throughout the tissues.
It is found in the liver , pancreas, kidney, pituitary glands.
This mineral helps nourish the nerves and brain and aids in the coordination of nerve impulses
and muscular actions. It helps eliminate fatigue and reduces nervous irritability. Manganese is
found in citrus fruits, the outer covering of nuts, grains, in the green leaves of edible plants, fish
and raw egg yolk. No official daily allowance of manganese has been established, but 2.5 to 7
mg. is generally accepted to be the average adult requirement. A deficiency of this mineral can
lead to dizziness, poor elasticity in the muscles, confused thinking and poor memory.
ZINC
There are about two grams of zinc in the body where it is highly concentrated in the hair, skin,
eyes, nails and testes. It is a constituent of many enzymes involved in mertabolism.
Zinc is a precious mineral. Our need for this mineral is small but its role in growth and well-being
is enormous, starting before birth. It is needed for healthy skin and hair, proper healing of
wounds, successful pregnancies and male virility. It plays a vital role in guarding against
diseases and infection. It is needed to transport vitamin A to the retina. There are 156 enzymes
that require zinc for their functioning. It has long been known that growth and sexual maturity
depend on zinc.
The main dietary sources of zinc are milk, liver, beans, meat, whole grains, nuts, and seeds. The
recommended dietary allowance of zinc is 15 mg. daily. Deficiency can result in weight loss, skin
diseases, loss of hair, poor appetite, diarrhoea and frequent infection. Those suffering from
rheumatoid arthritis may have a zinc deficinecy. Heavy drinks lose a lot of zinc in their urine.
SELENIUM
Selenium and vitamin E are synergistic and the two together are stronger than the sum of the
equal parts. Selenium slows down ageing and hardening of tissues through oxidation. Males
seem to have a greater need for this mineral. Nearly half of the total supply in the body is
concentrated in the testicles and in the seminal ducts adjacent to the prostate gland.
Salemium is useful in keeping youthful elasticity in tissues. It alleviates hot flushes and
menopausal distress. It also helps in the prevention and treatment of dandruff. This mineral is
found in Brewer’s yeast, garlic,onions, tomatoes, eggs, milk and sea food. There is no official
dietary allowance for salemium but, 50 to 100 mcg. is considered adequate. Deficiency of this
mineral can cause premature loss of stamina.
SILICON
This is known as the " beauty mineral " as it is essential for the growth of skin, hair shafts, nails
and other outer coverings of the body. It also makes the eyes bright and assists in hardening the
enamel of the teeth. It is beneficial in all healing process and protects body against many
diseases such as tuberculosis, irritations in mucous membranes and skin disorders.
Silicon is found in apples, cherries, grapes, asparagus, beets, onions, almonds, honey, peanuts
and the juices of the green leaves of most other vegetables. No official dietary allowance has
been established for this mineral. Deficiency can lead to soft brittle nails, ageing symptoms of
skin such as wrinkles, thinning or loss of hair, poor bone development, insomnia, osteoporosis.
FLUORINE
Fluorine is the element that prevents diseases from decaying the body. It is a germicide, and
acts as an antidote to poison, sickness and disease. There is a strong affinity between calcium
and fluorine. These two elements , when combined, work particularly in the outer parts of bones.
They are found in the enamel of the teeth and the shiny, highly polished bone surface. Fluorine
is found in goat’s milk, cauliflower, watercress, garlic, beets, cabbage, spinach and pistachio
Minerals thus play an important role in every bodily function and are present in every human cell.
Although the amount needed may be small, without even the trace of the mineral , dysfunction is
bound to occur at some level in the body. A zinc deficiency may show up in ridged fingernails
with white spots. Lack of sulphur can cause lack-lustre hair and dull-looking skin. Less obvious
deficiencies may surface as fatigue, irritability, loss of memory ,nervousness, depression and
weakness. Minerals also interact with vitamins. Magnesium, for instance, must be present in the
body for utilisation of B-complex, C and E vitamins. Sulphur also works with the B-complex
vitamins. The body needs all the trace minerals in proper balance. Coffee, tea, alcohol, excess
salt and many drugs can rope the body of minerals or make them ineffective. Industrial
pollutants cause toxic minerals to enter the body. Minerals at toxic levels also have the effect of
destroying the usefulness of other vitamins and minerals. Exercise improves the activity of
certain vitamins and minerals while stress and fatigue work against them.
A well-balanced diet provides as abundance of minerals and vitamins. In refining cereals, grains
and sugar, we have robbed them of their natural vitamins and minerals. The dietary sources of
these nutrients are whole grains, cereals, bran and germ. It is the bran and germ which are
removed in processing. To obtain a balance of nutrients, it is , therefore, necessary to avoid
refined and processed foods but an intake of adequate green leafy vegetables which are an
excellent source of many nutrients should be ensured.

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NATURE CURE: Vitamins and their Importance in Health and Disease

NATURE CURE
Vitamins and their Importance in Health and Disease
The word ‘ Vitamine’ meaning a vital amine was proposed by a Polish Researcher, Dr. Cacimir
Funk, in 1911 to designate a new food substance which cured beri-beri. Other terms were
proposed as new factors were discovered. But the word vitamin , with the final ‘e’ dropped, met
with popular favour.
Vitamins are potent organic compounds which are found in small concentrations in foods. They
perform specific and vital functions in the body chemistry. They are like electric sparks which
help to run human motors. Except for a few exceptions, they cannot be manufactured or
synthesized by the organism and their absence or improper absorption results in specific
deficiency disease. It is not possible to sustain life without all the essential vitamins. In their
natural state they are found in minute quantities in organic foods. WE must obtain them from
these foods or in dietary supplements.
Vitamins, which are of several kinds, differ from each other in physiological function, in chemical
structure and in their distribution in food. They are broadly divided into two categories, namely,
fat-soluble and water-soluble. Vitamins A, D, E and K are all soluble in fat and fat solvents and
are therefore, known as fat-soluble. They are not easily lost by ordinary cooking methods and
they can be stored in the body to some extent, mostly in the liver. They are measured in
international units. Vitamin B Complex and C are water soluble. They are dissolved easily in
cooking water. A portion of these vitamins may actually be destroyed by heating.
They cannot be stored in body and hence they have to be taken daily in foods. Any extra
quantity taken in any one day is eliminated as waste. Their values are given in milligrams and
micrograms, whichever is appropriate.
Vitamins, used therapeutically, can be of immense help in fighting disease and speeding
recovery. They can be used in two ways, namely, correcting deficiencies and treating disease in
place of drugs. Latest researches indicate that many vitamins taken in large doses far above the
actual nutritional needs, can have a miraculous healing effect in a wide range of common
complaints and illnesses. Vitamin therapy has a distinct advantage over drug therapy. While
drugs are always toxic and have many undesirable side effects, vitamins , as a rule are non-toxic
and safe.
The various functions of common vitamins, their deficiency symptoms, natural sources, daily
requirements and their therapeutic uses are discussed in brief as follows :
Vitamin A
Known as anti-opathalmic, vitamin A is essential for growth and vitality. It builds up resistance to
respiratory and other infections and works mainly on the eyes, lungs, stomach and intestines. It
prevents eye diseases and plays a vital role in nourishing the skin and hair. It helps to prevent
premature ageing and senillity, increases life expectancy and extends youthfulness. The main
sources of this vitamin are fish liver oil, liver, whole milk, curds, pure ghee, butter, cheese, cream
and egg yolk, green leafy and certain yellow root vegetables such as spinach, lettuce, turnip,
beets, carrot, cabbage and tomato and ripe fruits such as prunes, mangoes,pappaya, apricots,
peaches, almonds and other dry fruits. A prolonged deficinecy of vitamin A may result in
inflammation of the eyes, poor vision frequent colds, night blindness and increased susceptibility
to infections, lack of appetite and vigour, defective teeth and gums and skin disorders.
The recommended daily allowance of vitamin A is 5,000 international units for adults and 2,600
to 4,000 international units for children. When taken in large therapeutic doses, which are
usually 25,000 to 50,000 units a day, it is highly beneficial in the treatment of head and chest
colds, sinus trouble, influenza and other infectious diseases . It is also valuable in curing night
blindness and other eye diseases as well as many stubborn skin disorders. This vitamin can be
given upto 1,00,000 units a day for a limited period of four weeks under doctor’s supervision.
In a recent year-long study, huge doses of vitamin A given twice a year reduced death by about
Vitamins and their Importance in Health and Disease 30 per cent among Indonesian children. This has raised the hope in the fight against a significant cause of childhood mortality in developing countries.
B COMPLEX VITAMINS
There are a large variety of vitamins in the B group, the more important being B1 or thiamine, B2
or riboflavin, B3 or niacin or nicotinic acid, B6 or pyridoxine, B9 or folic acid, B12 and B5 or
pantothenic acid. B vitamins are synergistic. They are more potent together than when used
seperately.
THIAMINE
Known as anti-beberi, anti-neuritic and anti-ageing vitamin, thiamine plays an important role in
the normal functioning of the nervous system, the regulation of carbohydrates and good
digestion. It protects heart muscle, stimulates brain action and helps prevent constipation. It has
a mild diuretic effect. Valuable sources of this vitamin are wheat germ, yeast, the outer layer of
whole grains, cereals, pulses,nuts, peas, legumes, dark green leafy vegetables, milk ,
egg,banana and apple. The deficiency of thiamine can cause serious impairment of the digestive
system and chronic constipation, loss of weight, diabetes, mental depression, nervous
exhaustion and weakness of the heart.
The recommended daily allowance for this vitamin is about two milligrams for adults and 1.2 mg.
for children. The need for this vitamin increases during illness, stress and surgery as well as
during pregnancy and lactation. When taken in a large quantity, say upto 50 mg. , it is beneficial
in the treatment of digestive disorders, neuritis and other nervous troubles as well as mental
depression. For best results, all other vitamins of B group should be administered
simultaneously. Prolonged ingestion of large doses of any one of the isolated B complex
vitamins may result in high urinary losses of other B-vitamins and lead to deficiencies of these
vitamins.
RIBOFLAVIN
Vitamin B2 or riboflavin, also known as vitamin G, is essential for growth and general health as
also for healthy eyes, skin, nails and hair. It helps eliminate sore mouth, lips and tongue. It also
functions with other substances to metabolis carbohydrates, fats, and protein. The main sources
of this vitamin are green leafy vegetables, milk, cheese, wheat germ, egg, almonds, sunflower,
seeds, citrus fruits and tomatoes. Its deficiency can cause a burning sensation in the legs, lips
and tongue, oily skin, premature wrinkles on face and arm and eczema.
The recommended daily allowance for this vitamin is 1.6 to 2.6 mg. for adults and 0.6 to one mg
for children. Its use in larger quantities, say from 25 to 50 mg. is beneficial in the treatment of
nutritional cataracts and other eye ailments, digestive disturbances, nervous depression, general
debility, and certain types of high blood pressure.
NIACIN
Vitamin B3 or niacin or nicotinic acid is essential for proper circulation, healthy functioning of the
nervous system and proper protein and carbohydrate metabolism. It is essential for synthesis of
sex hormones, cartisone, thyroxin and insulin. It is contained in liver, fish, poultry, peanut, whole
wheat,green leafy vegetables, dates, figs, prunes and tomato. A deficiency can lead to skin
eruptions, frequent stools, mental depression, insomnia, chronic headaches, digestives
disorders and anaemia.
The recommended daily allowance is 12 to 20 mg. for adults and 4.8 to 12 mg. for children.
Large doses of this vitamin say upto 100 mg. with each meal, preferably together with other B
group vitamins, affords relief in case of migraine and high blood pressure caused by
nervousness, high cholesterol and arteriosclerosis.
PYRIDOXINE
Vitamin B 6 or pyridoxine is actually a group of substance - pyridoxine, pyridoxinal and
pyridoxamine - that are closely related and function together. It helps in the absorption of fats
and proteins, prevents nervous and skin disorders and protects against degenerative diseases.
The main sources of this vitamin are yeast, wheat, bran, wheat germ, pulses, cereals, banana,
walnuts, soyabeans , milk, egg, liver, meat and fresh vegetables. Deficiency can lead to
dermatitis, conjuctivitis, anaemia, depression, skin disorders, nervousness, insomnia, migraine
Vitamins and their Importance in Health and Disease

headaches and heart diseases.
The recommended daily requirement is 2.0 mg. for adults and 0.2 mg. for children. This vitamin
used therapeuticlly from 100 to 150 mg. daily can relieve painful jonts and the discomforts of
pregnancy and pre-menstrual symptoms. Vitamin B6 is now the most intensively studied of all
vitamins. Researches are on the threshold of a number of promising developments involving
treatments of various ailments with this vitamin. They include hyperactivity in children, asthma,
arthritis, kidney stones, blood clots in heart attack victims and nervous disorders.
FOLIC ACID
Vitamin B9 or folic acid, along with vitamin B12 is necessary for the formation of red blood cells.
It is essential for the growth and division of all body cells for healing processes. It aids protein
metabolism and helps prevent premature greying. Valuable sources of this vitamin are deep
green leafy vegetables such as spinach, lettuce, brewers yeast, mushrooms , nuts,peanuts and
liver. A deficiency can result in certain types of anaemia, serious skin disorders, loss of hair,
impaired circulation, fatigue and mental depression.
The minimum daily requirement of this vitamin is 0.4 mg. To correct anaemia and deficiencies 5
mg or more are needed daily. Some authorities believe that folic acid is contraindicated in
leukemia and cancer.
PANTOTHENIC ACID
Vitamin B5 or pantothenic acid helps in cell building, main- taining normal growth and
development of the central nervous system. It stimulates the adrenal glands and increases the
production of cortisone and other adrenal hormones. It is essential for conversion of fatty and
sugar to energy. It also helps guard against most physical and mental stresses and toxins and
increases vitality. The main sources of this vitamin are whole grain bread and cereals, green
vegetables,peas , beans, peanuts and egg yolk. It can be synthesised in the body by intestinal
bacteria. A deficiency can cause chronic fatigue, hypoglycemia, greying and loss of hair, mental
depression, stomach disorders , blood and skin disorders.
The minimum daily requirement of this vitamin has not been established, but is estimated to be
between 30 and 50 mg a day. The usual therapeutic doses are 50 to 200 mg. In some studies,
1,000 mg or more were given daily for six moths without side effects. It is useful in the treatment
of insomnia, low blood pressure and hypoglycemia or low blood sugar.
VITAMIN B12
Vitamin B12 or cobolamin, commonly known as "red vitamin" , is the only vitamin that contains
essential mineral elements. It is essential for proper functioning of the central nervous system,
production and regeneration of red blood cells and proper utilisation of fat, carbohydrates and
protein for body building. It also improves concentration, memory and balance. Valuable sources
of this vitamin are kidney, liver, meat, milk, eggs, bananas and peanuts. Its deficiency can lead
to certain types of anaemia , poor appetite and loss of energy and mental disorders.
The recommended daily allowance of this vitamin is 3 mcg. Taken in large therapeutic doses
from 50 to 100 mcg., it is beneficial in the treatment of lack of concentration, fatigue, depression,
insomnia and poor memory.
VITAMIN C
Vitamin C or ascorbic acid is essential for normal growth and the maintenance of practically all
the body tissues, especially those of the joints, bones, teeth, and gums. It protects one against
infections and acts as a harmless antibiotic. It promotes healing and serves as protection against
all forms of stress and harmful effects of toxic chemicals. It helps prevent and cure the common
cold. It also helps in decreasing blood cholesterol. This vitamin is found in citrus fruits, berries,
green and leafy vegetables, tomatoes, potatoes, sprouted bengal and green grams, A deficiency
can cause scurvy marked by weakness, anaemia, bleeding gums and painful and swollen parts,
slow healing of sores and wounds, premature ageing and lowered resistance to all infections.
The recommended daily allowance is 50 to 75 mg. for adults and 30 to 50 mg. for children.
Smokers and older persons have greater need for vitamin C. It is used therapeutically in huge
doses from 100 to 10,000mg. a day. It prevents and cures colds and infections effectively,
neutralises various toxins in the system, speeds healing processes in virtually all cases of ill
Vitamins and their Importance in Health and Disease

health, increases sexual vitality and prevents premature ageing. According to Dr. Linus Pauling,
a world famous chemist and nutrition expert, " because vitamin C is one of the least toxic
vitamins, it is very safe to use in high doses. " Your body will take exactly what it needs and
excrete any excess naturally."
VITAMIN D
Vitamin D is necessary for proper bone and teeth formation and for the healthy functioning of the
thyroid gland. It assists in the assimilation of calcium, phosphorus and other minerals from the
digestive tract. This vitamin is found in the rays of the sun, fish,milk, eggs, butter and sprouted
seeds. A deficiency can cause gross deformation of bones and severe tooth decay.
The recommended daily allowance of this vitamin for both adults and children is 400 to 500
international units. Therepeutically, upto 4,000 to 5,000 units a day for adult or half of this for
children, is a safe dose, if taken for not longer than one month. It is beneficial in the treatment of
muscular fatigue, constipation and nervousness. It can be toxic if taken in excessive doses,
especially for children. Signs of toxicity are unusual thirst, sore eyes, itching skin, vomiting,
diarrhoea, urinary urgency, abnormal calcium deposits in blood vessel walls, liver, lungs, kidneys
and stomach.
VITAMIN E
Vitamin E is essential for normal reproductory functions, fertility and physical vigour. It prevents
unsaturated fatty acids, sex hormones and fat soluble vitamins from being destroyed in the body
by oxygen. It dilutes blood vessels and improves circulation. It is essential for the prevention of
heart diseases, asthma, arthritis, and many other conditions. It is available in wheat or cereals
germ, whole grain products, green leafy vegetables, milk, eggs, all whole, raw or sprouted seeds
and nuts. Its deficiency can lead to sterility in men and repeated abortions in women,
degenerative developments in the coronary system, strokes and heart disease.
The official estimated requirement of this vitamin is 15 international units. Expert nutritionist
estimate the actual requirement at 100 to 200 I.U. a day. The therapeutic doses are from 200 to
2400 I.U. daily. It is beneficial in the treatment of various forms of paralysis, diseases of the
muscles, artheriosclerosic heart disease by diluting blood vessels. It prevents formation of scars
in burns and post-operation healing. It protects against many environmental poisons in air, water
and food. It also has a dramatic effect on the reproductive organs and prevents miscarriage,
increases male and female fertility and helps to restore male potency.
VITAMIN K
Vitamin K is necessary for the proper clotting of blood, prevention of bleeding and normal liver
functions. It aids in reducing excessive menstrual flow. This vitamin is contained in egg yolk,
cow’s milk, yogurt, alfalfa, green and leafy vegetables, spinach, cauliflower, cabbage and
tomato. Its deficiency can lead to sufficient bile salts in the intestines, colitis, lowered vitality and
premature ageing.

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