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Examples are garlic and onions (allyl sulfides in them help prevent heart disease); flaxseeds (lignans in them protect against cancer); and cabbage, cauliflower and broccoli (they contain indoles and isothiocyanates that offer protection from cancer). The probiotics in fermented dairy products and the prebiotics in whole grains and garlic aid gut function and improve immunity.

sprouts are powerhouses as well. The germination process multiplies the nutrients, manufacturing vitamins and enzymes that weren’t there originally. For instance, grains, seeds and pulses do not contain much vitamin C, but sprouting increases the vitamin C content by over 50 per cent and the vitamin b content by 20–30 per cent. sprouting also destroys most of the common inhibitors present in grains and pulses (tannins, phytates, etc.) that bind to iron and calcium and interfere with their absorption. sprouting in beans breaks down carbohydrates that cause gas. alfalfa sprouts contain saponins, which lower bad cholesterol.

Foshu (foods for specified health use) is a Japanese categorization for foods proven effective in maintaining health, which also meet safety standards. There are about 1200 Foshu foods. Indians have traditionally known the wisdom of consuming functional foods, and we would benefit from a similar regulatory standards system.

Fermented Foods: Cultured dairy products (dahi, chhachh, etc.) contain probiotics or good bacteria that aid the gut. They also increase the production of butyrate, which helps gut health. other fermented foods, such as vegetable kanjis, rice congee, kombucha, kimchi, kefir and sauerkraut, also contain ‘live’ microorganisms that promote enhanced digestion. They are a sub-category of functional foods but can be given their own heading, so useful are they in providing digestive support. Fermentation also allows beneficial bacteria to digest and degrade some lectins present in food. That’s why foods such as idli, dosa, dhokla, sourdough bread, sauerkraut, kefir and yogurt are easy to digest for most people.

Fresh: Eating fresh has a two-pronged reference: first, it means using ingredients that are freshly grown and harvested, rather than those that come from a cold store or a freezer. Freshly picked vegetables have a high concentration of nutrients.



To be continued....