The beauty of a woman or a man mainly depends on their radiance. Fresh bright eyes, smooth skin, flowing hair are the main signs of beauty. The food we eat from the time we wake up in the morning to the time we go to sleep at night has a complete effect on this trait of harmony.
Dietary fuel is needed for the body to function properly. Just like a building with bare foundations can collapse at any moment. Thus a weak body easily succumbs to any disease. A balanced and balanced diet is needed to maintain healthy and strong cells which are the basis of the body. It is more important to feed the skin internally than to treat it externally.
Vegetables and flowers in the diet are as important as freshness and natural cosmetics in terms of skin. Foods that come in our usual diet ie proteins, starchy foods, fatty foods, alkaline minerals, water and vitamins are the factors that make the body grow. If we want to think about maintaining and enhancing beauty, we should look at diet from different perspectives.
Women also take special diet to lose weight i.e. dieting. There is a big difference between this diet and the diet that enhances the beauty of the body and skin. In order to lose fat, many foods have to be excluded from the diet, which are very important in the diet from the point of view of beauty, women who are very strict or severe dieting can see the effect on their face.
Physical Health:- Before thinking about diet it is necessary to know what is physical health. Health is not only the study of diet, disease and disability but also includes physical, mental, social and spiritual health. This is how physical health can be defined. Mental health is of utmost importance as imbalances lead to psychological disorders.
Square Diet – There is no reason to think that a square diet means a boring diet. The diet our ancestors used to eat is a true square diet.
What is the diet for ?
The body is made up of many cells. These cells keep them in good condition by contacting each other. For that, protein, carbohydrates, fatty substances, vitamins, various salts, water are the dietary components obtained from different types of food.
Protein –
Body growth, repair, (nails, skin, hair) are made of protein. Muscles are also strengthened. Production of useful juices in the digestive tract, secretions are composed of platelets, gallstones, as well as blood and blood components.
Proteins are found in –
Milk or milk products, oilseeds eg :- sesame, groundnuts, pulses, pulses, hard fruits, wheat, sorghum, bajri, ragi, eggs, fish, meat etc. Deficiency results in – weight loss, stunted growth, dry discolouration of hair, weakness , swelling etc.
Starchy foods –
Work – works to provide work power to the body, thus increasing energy and enthusiasm. If you eat in excess, you gain weight by storing it in the body.
Starchy foods are found in –
Sugar, jaggery, kakvi, sago, potato, wheat, rice, sweets, chocolates, sweets, etc.
Fatty foods –
Function – To generate heat in the body, supply oily fluid to skin and hair (excess is stored as fat in various places.)
1) Plant Fats – All types of oils (liquid), oils extracted from sesame, groundnut, safflower, sunflower contain linoleic acid which is essential for the skin.
2) Animal Fats – These are usually in solid form. Cheese, butter, ghee, eggs, fat, cheese etc. are more likely to increase cholesterol.
Vitamins –
These are the essence of life as the name suggests. There are two types of water insoluble and water soluble.
1) Water Insoluble Vitamins :
(a) Vitamin ‘A’ –
Function – Aids in blood clotting process, maintains vision function, helps to see in dim light, boosts immune system, keeps skin soft, maintains health of respiratory tract.
Foods – All colorful vegetables, eg. Tomatoes, pumpkins, beets, carrots, leafy vegetables as well as mangoes, papayas and other yellow fruits. Also butter, fish oil, soy, milk, egg yolk, etc.
Deficiencies – Dull skin, gray hair, impaired vision, stunted growth, throat and ear complaints, urinary tract disorders, mouth sores, diarrhea, etc.
(B) Vitamin D –
Function – Strengthens teeth and bones, skin tone and nutrition of calcium, phosphorus salts and helps maintain blackness of hair.
Foods – pulses of moda, wheat germ oil, bran flour, rice soup, leafy vegetables as well as mango, castor oil, oil seeds, sweet oil, vetiver leaves. Refined oils are lacking, destroyed by frying.
Deficiencies – rough skin, muscle weakness, hindrance in height and weight gain.
(c) Vitamin K –
Function – Produces normal intestinal flora. A vegetarian is more likely to be deficient.
Foods – green leafy vegetables, cabbage, plover, liver.
Deficiency – Frequent diarrhea and antibiotic use, constant consumption of sweet, starchy foods can lead to deficiency of this vitamin. Also excessive bleeding from the body is the main symptom.
Water soluble vitamins –
(a) ‘B’ Vitamins –
The B complex group contains a total of 13 different vitamins.
Function – Useful in starchy components and other digestive functions, essential for fetal growth, important for nervous system function, helps to keep the skin soft, useful for maintaining hair and left health, essential for the formation of blood and golf blood cells.
Foods – pulses, unripe rice, leafy vegetables, milk, tomatoes, peas, chickpeas, peanuts, egg yolk, cheese, beets, soybeans etc.
Deficiency – Dullness of skin, dark spots on skin, graying of hair, loss of hair, fatigue, swelling of pubic muscles, swelling of heart, cracked lips, mouth sores and lack of milk in mothers, also leprosy.
(b) Vitamin ‘C’ Function –
Boosts immune system, plays an important role in blood clotting, aids in wound healing, essential for red blood cell function.
Foods – Citrus fruits, amla, all sour fruits, split pulses, split fenugreek, cabbage tomato, grapes, pineapple apple, onion, fenugreek leaf.
Deficiency – Swollen gums, bleeding, swelling of the bone lining, tooth decay and weight loss in children.
1) Salt –
It helps in keeping hair, nails, skin healthy. Growth of cells in the body, maintaining the balance of various fluids in the body are the functions of salts. Salt should be consumed in small amounts but regularly.
Function – Strengthens teeth, bones, regulates heart rate, controls nervous system, helps in wound healing, blood clotting and muscle contraction.
Foods – Milk, milk products, Rajma, soybeans, ragi, wheat germ, gram dal, carrots, green leafy vegetables, cheese, sesame seeds, poppy seeds, neem leaves, lime.
Deficiency – Stunting in children, stunted growth, irritability and depression, brittle bones, premature healing of fractures (bone fractures), kidney stones.
2) Phosphorus –
Function- Works with calcium, maintaining muscle function, useful for nervous system, maintaining balance of acid, alkali in the body, important in digestion.
Foods – pulses, milk, cheese, egg yolk, meat, nuts, oilseeds, hard shelled fruits. Deficiency – Insufficiency, stunted growth, muscle relaxation, loss of appetite.
3) Iron –
Function- Essential for formation of hemoglobin. It supplies vital air to all the cells. Foods – Green leafy vegetables, dry fruits, figs, dates, raisins, jaggery, kakvi, millets, pulses, mutton, eggs, fish, potatoes, pulses.
Deficiency – headache, lack of growth, depression.
4) Copper –
Function- formation of hemoglobin, melanin, the pigment, absorption of vitamin ‘C’, melanin is essential for maintaining the blackness of hair.
Food – green leafy vegetables, raisins with almond shells, raisins, pulses, husks, olives, water kept in a copper pot.
Deficiency – white spots on the body, anemia, increase in blood cholesterol.
5) Zinc –
Function – Necessary in many disorders of the body, essential for insulin production, helps in wound healing, useful for body growth.
Deficiencies – stunted growth, mouth sores, non-healing of wounds, decreased immunity, persistent diarrhea, rough skin etc.
Foods – grains, cheese, eggs, milk, nuts, fish, wheat germ, mint, green leafy vegetables etc.
6) Magnesium –
Function – Useful for nervous system, for strengthening stones and teeth.
Food – Fruits, vegetable juice, pulses, oilseeds, bran, mutton, fish, vegetables, green leafy vegetables, ragi. Deficiency – Derangement of mind and psychosis, impairment of liver and kidney function.
7) Iodine –
Function – Necessary for endocrine production of secretions from the thyroid gland.
Foods – iodized salt, saltwater fish, saltwater crops, fish oil, salad, pineapple etc.
Deficiency – Malfunction of thyroid gland causes goiter. A newborn baby’s brain does not develop properly, resulting in permanent depression and mental retardation.
8) Sodium Chloride –
Function – To maintain muscle and nerve function by maintaining proper water content in the body. Also maintaining balance between acid and alkali.
Foods – Salt, Meat, Milk, Okra, Spinach, Strawberries, Leafy Vegetables, Tomatoes.
Deficiency – constant vomiting, dizziness, low blood pressure etc.
9) Chlorine –
Function – To keep the enamel on the teeth strong, to strengthen the teeth and bones.
Foods – Vegetables, orange juice, salt, fish.
Deficiency – tooth decay, staining of teeth.
10) Potassium-
Function- Conducting nerve impulses necessary for muscle and heart function.
Foods – Oranges, mangoes, apricots, green leafy vegetables, spinach.
Deficiency – muscle dysfunction, dizziness, low blood sugar, liver dysfunction.
Water –
Function – Water is called ‘life itself’. Depletion of body water can lead to a dangerous condition, as water does not shock the body’s organs. It also helps in maintaining body temperature.
Fourth –
Function – act as a cleaning brush in the digestive tract, expelling undigested food etc. However, if this chotha is eaten separately, it can cause anemia, brittle bones, etc. due to non-absorption of various food components. Side effects are seen, so this chotha should be included in the food itself. However, its excess should be avoided. Foods – Leafy vegetables, dry fruits, bran cereals. Rice, pulses, tubers, pulses etc.
Metals used for cooking food –
The vessel in which the food is cooked imparts some properties to the food. In that sense, aluminum is very harmful to the body. Long-term use of aluminum can cause neurodegenerative disorders. Encephalitis can occur.
1) It is beneficial to keep water in a copper vessel.
2) Copper, brass utensils should be used for cooking. And after the food is cooked, keep it in another bowl.
3) If you use iron pan, kadai, you get iron.
4) There is no advantage or disadvantage due to stainless steel vessel.
5) Salts are marginally beneficial by rolling the honeycomb on a marble slab.
6) Storage items should preferably not be kept in plastic containers. Insects breed in plastic. Glass jars are best and ideal for that.
No matter what the diet is, it cannot be taken once but it has to be taken in sections. According to Ayurveda, the meal time is in the morning. Should be between 11 and 1. So dinner should preferably be taken before sunset. There should be a gap of three hours between dinner and sleep. Women who are constantly running or working have less food and more physical effort, so women get very little time for themselves.
Enthusiasm and strength, however, must be sustained. For this, before going to the office, milk, poli, kheer or vegetable or khichdi and also vegetables or salad should be more in the meal. If possible, one of the following foods should be taken daily: buttermilk, turmeric water, fruit juice, soup.
Diet after 40 –
1) Eat plenty of vegetables, salads, fruits to get vitamins and minerals. But you will not get calories.
2) Fried foods, highly spicy foods, pedha, barfi, ice cream, cakes etc. Avoid sweets.
3) Reduce the quantity of rice and poly. Food should also be chewed.
4) Ghee, milk should be included if possible.
Elderly Diet –
1) Take at least one cup of milk daily.
2) Divide in small amounts but more often.
3) Take plenty of drinks. For example, buttermilk, lemon, lemon juice, syrup, fruit juice etc.
4) Vegetables should be as spicy as possible.
5) Avoid rice and heavy food at night.
6) Avoid fried foods as much as possible.