Notion Press
Old No. 38, New No. 6
McNichols Road, Chetpet
Chennai - 600 031
First Published by Notion Press 2017
Copyright © Sajjan Kumar Chauhan 2017
All Rights Reserved.
ISBN 978-1-946714-66-4
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Contents
An Overview
Some Basics of Human Body
Nutrients of food - Fat
Nutrients of food - Carbohydrates
vii
1
9
23
Food nutrients - Protein and fiber
29
Food nutrients - Minerals and vitamins
39
Food nutrients - Food Enzymes
55
Pollutions - Air pollution
67
Vitality, Immunity, Health and Disease
87
Detoxification
103
Food habits
117
Chapter 1
Some Basics of Human Body
The human body is a miracle
automatic machine made by The God. I
am not a nutritionist, dietitian or doctor nor
am I going to make you one of them. The body
has its functioning about which one should have the
knowledge. Generally people are not aware of its basic
structure and function. I am introducing some of these basics and
functions of the body for the people who want to aware of their
health or have not the knowledge of it. The human body is made up
of millions of cells. Every cell of every organ of the body is wise
and made up of protons, electrons and small electrical particles.
The human body has the tendency of self healing, repairing and
defending itself every time.
Basically, human being is vegetarian species. You can see that
all the animals that eat meat have long teeth for the purpose to
kill other animals to eat but human being and vegetarian animals
have common teeth to chew grass and other plants for their food.
Nature has made the human being vegetarian. So, first of all, we
should understand the language of the nature about human body.
2 NATURAL FOOD AND HEALTH
We should be purely vegetarian to help the body for longevity.
If we eat non-vegetarian food, the body will respond to it which
results in imbalance of hormones secretion and disturb our
digestive and immune system. Imbalance in these systems leads
our body to multiple health problems and diseases.
Human body has the tendency of self healing. It cures you,
repairs you, protects you, defends you and heals itself. If the body
got infection, hurt or any type of disease it respond and started
defending the body. The symptoms of fever, pain, reddishness
and swelling show the defensive action of the body. By taking
pills of medicines to suppress these symptoms we really stop the
defensive action of the body. This process actually weakened
our immune system. When we take salt, coffee, drink of alcohol,
nicotine or any other type of toxic or poison, the body responds to
it and excretory system of the body comes in action. So, we should
allow our body to take actions. We should not take medicines in
conditions when we feel ill. The body should be allowed to heal
itself. The above symptoms are not the disease; these are actually
the defensive action of the body. If we allow our body it will cure
itself and strengthen our immune system. It is suggested that in
normal course of illness don’t take medicines. All the Medicines
are made up of various types of chemicals. When such chemicals
get into the body, it responds and suppresses the defensive system
of the body.
Always keep in mind that food is medicine and medicine is
food. Every one should adopt intuitive eating. Intuitive eating
means the food which actually body requires. Most of our food
should be raw food in form of raw fruits and vegetables. Raw
food in your diet should be maximized and cooked food should be
minimized in a balanced way. Such food strengthens our immune
system and keeps us healthy, fit and away from health problems
and diseases. Always keep in mind that chemical in medicines
may weaken our immune system and raw food always strengthens
our immune system. All the chemicals required by the body ever
SAJJAN KUMAR CHAUHAN 3
present in such food. The body takes all the necessary protein,
carbohydrates, fats, minerals, vitamins and enzyme from such
food. The body did not accept these which are taken in form of
medicines being foreign matter.
As soon as any toxic or poison enters in the body it respond
immediately and its excretory organs such as kidney, lungs,
bowls, urinary tract, skin and sinuses comes in action. In such
a condition it is suggested not to take other poison in form
of medicine. The body should be allowed to eliminate these
poisons. We are taking such poisons in form of tea, coffee,
alcohol, smoking and other such poisons for years and years.
The body has its limited capacity to throw out these poisons. The
excess of such poisons are stored in cells and different organs
of the body for years and years. To eliminate these poisons
from the body, it is suggested that one day fast be adopted in
a week and two days fasting at the end of every month. Such
intake of such poisons should be stopped immediately and
fasting should be adopted at once. Most of your health problems
will be vanished after adopting fasting method. People in our
country are habitual of fasting every week but they took heavy
foods in fasting in form of sugar made food, oily and heavy
intake of other types of food. They did not allow the body to
eliminate the old poisons stored in body. It is suggested that
in fasting state people should take only light amount of fresh
fruits and juices. Such type of fasting will really allow the body
to eliminate the stored poisons.
Every organ of the human body has its own capacity of
working. Try to listen and understand the language of our organs
relating to respiratory system, digestive system, nerve system,
metabolism and immune system. Never suppress these systems
and over burdened them. Think about a machine working
without any service and maintenance it will be soon out of work.
We are not taking care of our organs. We are putting more and
more workload over the organs. We never take care nor service
4 NATURAL FOOD AND HEALTH
our organs. We never make any maintenance of our body. Now
think what happened to the organs of our body. They become
overburdened and ultimately create various types of health
problems and diseases. We are putting over and over stress by
over eating and by intake of such poisons by way of bad eating
habits. So, always take care of our organs, think and use the
food by which our organs may not be overburdened. Understand
the language of your body. Take raw food which actually body
requires. Don’t take poisons as a result of bad habits of food.
Take such an amount of food which actually body requires. Take
such food which digestive system requires. We should breathe in
healthy air which lungs require. Drink such liquids which actually
body requires. Taking of such a food and drink in a balanced way
is intuitive eating or natural eating. Intuitive eating will give you
lifelong health and strong immune system to your body.
Take an example of a car. We have purchased a car for our
comfort and necessity. What happens? We do maintenance and
service of our car timely and properly which has been purchased
for our body. We do not maintain and service of our body timely
and properly for whom the car has been purchased. How strange
it is? The result is that our car remains in working condition and
we become out of order. The key is, if we do not care for our body
it will get sick and become out of order. This book will teach you
how to maintain and service of your body timely and properly.
Human body is made up of millions of live cells and tissues.
Human body needs live food. Live food means a vegetarian plant
food which has a life. Take an example of a grain seed. The seed
will grow when it is grown in soil but when we boiled it or cooked
it, the seed will not grow. It means the life of the seed has been
destroyed by cooking or boiling it. Vegetables and fruits are live
food but when they are boiled or cooked, the life of them being
destroyed. The unseen life in the vegetables, fruits and seeds of
the plants are the actual nutritional food which our body requires.
SAJJAN KUMAR CHAUHAN 5
Human body has the tendency of changing at every moment.
It is continues indulge in rebuilding new cell, repairing and
healing itself. The body requires time to do its working. We don’t
give any time to our body for years and years. We are putting
more and more stress and burden over the organs of the body.
The body stored the biological waste in the cells and organs. The
waste is stored in every cell, organ and joints of the body. On
later the biological waste stored in the cells, arteries and vessels
imbalance the system of the body. At last, the body releases it in
the bloodstream. The blood becomes thick. We feel ill. First of all
we should stop putting more biological waste and allow the body
to eliminate this waste by way of fasting. As soon as the body
got time, it started detoxification to eliminate this waste. During
detoxification, the body may weakened, sluggishness and fever
etc in this situation of the body not to worry about it and keep it
going on and on. As soon as the body completes the process of
detoxification it started rebuilding the new cells. The body starts
changing the old cells of the body with new one. When body
started rebuilding new cells, multiple health problems vanished
and we feel better and better day by day. We should allow our
body enough time to do its working of cleansing itself in a proper
way. In this state of body you feel miracle experiences of the life.
The human body has the cycle of day and night with different
working as given by the nature. The human body has the tendency
to start working as the Sun rises and goes to rest as the Sun sets.
We should follow this principal of the human body. Now days
nobody take care. People got up late and go to bed late night. This
bad habit disturbs the secretion of hormones and various systems
of the body which create multiple health problems and diseases.
In the night the human body recharges its battery in the state of
rest. If we don’t allow to resting our body at proper time, the body
cannot recharge its battery in a proper way. During day after the
Sunrises the body is ready for working with the energy recharged
during the night. If it will not be able to store energy in the night
6 NATURAL FOOD AND HEALTH
time, it cannot work properly during the day time. So, if you want
a lifelong health set your timetable according to nature’s cycle
which human body requires.
The mental states of the body such as sorrow, stress, anxiety,
hate, anger etc. are responsible for over secretion of adrenaline
hormones and cortisone production. Over secretion of these
hormones then suppress the systems of the body and our immune
system becomes weakened. Negative thinking always vibrates
negative energy throughout our body. Negative energy imbalances
the hormone secretion which results to weaken immune system.
Signals of nervous system travel throughout the body with the
speed of light and never interfere with each other. Negative energy
disrupts the traveling of these signals. So, it is suggested that you
should have positive thinking on every aspects of life.
Human body is a temple of God. Think of a temple, do
you put any type of garbage in the temple or clean it? As you
are known and never put any type of garbage in the temple. The
biological garbage should not be put into your body. Keep it clean
with fresh fruits and vegetables. Minimum amount of such a food
give you lifelong health free from all the physical problems and
diseases. There are three types of qualities of human being known
as Rajogun, Tamogun and Satogun. Rajogun and Tamogun had
always the negative energy. There is only Satogun which have
the positive energy as stated by the great Saints of India. Take
food which body requires, take drink which body requires, have
minimum wishes, simple life, positive thinking, think about others
etc are the qualities of Satogun. Satogun leads you to a happy and
lifelong health.
Always try to understand the language of your body. When it
needs rest, when it needs food, what is the impact of negative and
positive thinking and when it needs detoxification? By using the
tips given in this book you will be able to understand exactly about
your body and its language. Never obey the order of your tongue.
SAJJAN KUMAR CHAUHAN 7
The tongue organ is giving many false cravings about food. It also
passes abuses which can make your life a hell. The human body
has the five senses namely taste, see, touch, listen and smell. The
five senses of the body should not be let free. They should be
strictly controlled. They should be allowed only to sense after
deep thinking. It is true that to control the five senses of the body
is impossible task. Even our Mahrishi had failed to control over
the five senses. Here is the suggestion that you must try every time
to control the senses. The maximum you control the senses you
lead to a happy and lifelong health.
The human body is made up of five matters that are fire, water,
air, sky and the earth. These five matters are the main source of all
the nutrients of food which human body requires. When the ratio
of these five matters disturbs in our body, many health problems
and diseases occurred. All the nutrients and chemicals present in
the world are also present in our body in different ratio.
We are the most intelligent species among all the living things.
So we should care our body. We are not going to reborn again. So
we should keep ourselves healthy and fit to enjoy our life for a
long time. We should eat good edible plant food, we should think
about the world and nature. We should have the positive thinking
and simple living. As long we live, we would enjoy the nature
which has not ever been enjoyed by any other living things.
Always remember that nobody knows about your health
problems better than you. Even doctors who treat you have never
questioned about your food and daily routine. You are the super
doctor of your body. If you set up a personal relationship with
your food and body, you will be aware and able to understand
its language. Take a responsibility and the nature will take the
responsibility of your healthy longevity. If we can talk with our
body while on natural diet, our body must have said that let us
clean our house and rebuild all the cells because we have the good
material to build.
8 NATURAL FOOD AND HEALTH
Generally people do not know about their food or have some
myth about the food. When we start a natural diet, it will supply
the best raw material for the body to rebuild and repair it. The body
is wise. It will excrete the low quality material and choose the best
quality which is now supplied into the body. It is the tendency of
human body that it will crave for the food when you have adopted
the natural food. The tendency of the body will then be changed
and it will choose and crave the natural food. Here is the book who
can aware you about your food and health.
I am not going to bore you by giving many aspects of the
basics of body. For a good health the above mentioned matter is
sufficient. We are not going to be a doctor. We should only know
generally how our body works and what should be done to maintain
our organs of the body in a working state. Let we pledge today
to start intuitive eating from today on next meal and enjoy our
life with a healthy body free from health problems and diseases.
Intuitive eating will give you lifelong health leads to success,
cheerful life, positive attitude, joy and extreme conditions of
success in every aspect of the life. Details of your food and health
will be discussed at length as necessary to live life in a healthy
way in the following chapters. What type of food we should eat,
what should be done for a healthy life will be explained in the
coming chapters? Always keep in mind that our body is wise, it
takes care of its own, and the more naturally we feed it, it will be
better. Natural and intuiting eating leads you to a lifelong healthy
life which may change your attitude to look and understand the
nature and the planet of earth.
The natural diet, Pranayam and Yoga or exercise is the key to
superior health, vitality and longevity of the human being.
Chapter 2
Nutrients of food - Fat
In this chapter I am going to
introduce the nutrients of your food. I
have attempted to explain them to understand
and selecting your diet. What these nutrients do
for the body and how to get them easily is the main
objective of this chapter. If you find it difficult to understand,
don’t worries keep on going to read? All necessary things about
these nutrients will be clearer to you which will help you to know
about them. Keep on reading the details given, you will be able to
understand them to the extent as is necessary for intuitive eating.
You will know what type of nutrients should be taken, how much
amount is taken and how we can get these nutrients. There is all
about these nutrient which will make you able to distinguish and
understanding their importance in intuitive eating. There is no need
to understand the structure and chemistry of these nutrients. It is
only general knowledge about these nutrients which one should be
known, who is going to adopt a intuitive eating for a lifelong health.
After going through the chapter you will be able to know all your
nutrient value of the food. Some important nutrients of food are fat,
fibers, carbohydrates, proteins, vitamins and enzymes.
10 NATURAL FOOD AND HEALTH
Fat formation
There are different types of oils and ghee available in the market.
The oil and ghee are the form of fats. Fats are one of the richest
forms of energy which human body needs. Fatty acid burns food
to produce energy. Where on the one hand fatty acids are one of
the most important nutrients of the food, on the other hand fatty
acids are the main causes of heart diseases. The two different
aspects shows how important is to know what the fatty acids are
and what type of fatty acids should be included in the diet. All
types of fats and carbohydrates are made up of hydrogen, carbon
and oxygen molecules. Fats have higher elements of hydrogen
where carbohydrates have lesser elements of hydrogen. All types
of fats have these three elements but in different ratio. Some fatty
acids are combined with a combination of sugar and alcohol called
glycerol. These glycerol forms fat which are called triglycerides.
Some of triglycerides are good for health where others are harmful
for the body.
The fats can be divided into two parts saturated and
unsaturated fats. Ratio of hydrogen molecules to carbon molecules
differ them from each other. Saturated fats are mostly in solid
form and unsaturated fats are in liquid form. Unsaturated fats are
further divided into two parts namely monounsaturated fats and
polyunsaturated fats. Polyunsaturated fats are good for health. It
is further subdivided into two parts namely linolenic and linoleic
fatty acids. These are the essential fatty acids for our body because
our body does not produce them. These fatty acids are necessary
to be supplied through our diet. Some important details of these
fatty acids are given to understand them. The details will help the
people to select them in their diet.
Saturated Fats
As we have discussed earlier, saturated fats are also made up of
carbon, hydrogen and oxygen molecules. Each carbon atom is
SAJJAN KUMAR CHAUHAN 11
attached in a hook with hydrogen molecule. These fats are in solid
form. In a simple language we can say the solid fats are called
saturated fats. To know about them is very simple. All saturated
fats get frozen in winter season. So avoid all the fats which become
solid in winter season. Saturated fats have high melting point.
The body has the less temperature. Body cannot break down the
saturated fat due to less temperature. It enters into the bloodstream
and form droplets of fats which get deposited on cell walls and
in organs and arteries causing cardiovascular diseases and other
diseases. The arteries loose their elasticity and become narrow due
to deposition of saturated fats. As a result of this deposition high
blood pressure developed and causes heart and kidney diseases.
People of Haryana State are habitual of using Dashy Ghee which
is a form of saturated fat. In the old age people do work hard and
they were able to digest dashy ghee. Dashy ghee was the richest
source of energy for laymen persons. Now the time has changed,
people do not work hard in fields or otherwise. Modern science
has made every work easy. Only young kids can digest it with
hard exercises or playing. Other persons who don’t work hard and
have official work cannot digest this fat. Every one has the money
to buy butter and ghee. It becomes the status symbol in Haryana
and Punjab States. They are using it freely and becoming heart
patients and creating other many diseases in their body. No one
is ready to leave it. So, it is suggested not to use such type of
ghee who is not working hard. Flesh of animals also has the large
quantity of saturated fats which is not good for human body. So, in
view of the above averments saturated fat must be avoided totally
from the intuitive diet. All saturated fats are the riches source of
various types of diseases.
Unsaturated fats
Unsaturated fats are differing from saturated fats only in one form.
They are also made up of same molecules i e, carbon, hydrogen
and oxygen. The difference is that all the carbon molecules are
12 NATURAL FOOD AND HEALTH
not attached with the hydrogen molecules. Some of the carbon
molecules do not have a partner, they stand alone. Unsaturated
fats are in liquid form. They do not freeze in winter season.
Unsaturated fats can break up easily and have low melting point.
They can easily move through the bloodstream and can easily
reach within the membrane of the cell. Unsaturated fatty acids are
of two types namely monounsaturated fats and polyunsaturated
fats.
Monounsaturated fats
Unsaturated fats have a formation of kink at the double bond.
They carry negative charge and do repel each other and do not
stick together. Mono-unsaturated fats have only one double bond.
Palmitoleic acid which is found in coconut oil can create various
health problems because it interferes with the essential fatty acids.
Oleic acid found in olives and almonds on the other hand is most
beneficial for the health. This oil keeps the arteries clean and
elastic. It is easily digested and spread through all the cells and
organs of the body.
Polyunsaturated fats
There are many types of polyunsaturated fats. Some are good and
some are bad for health. Polyunsaturated fats are found in refined
and hydrogenated oils. It can also be divided into two parts.
Linolenic and linoleic fatty acids. Healthy polyunsaturated fatty
acids are found in natural form. When such fats are heated it alters
its formation and changed in unhealthy fatty acids. In natural form
of these fatty acids both the hydrogen molecules are sited on the
one side of the carbon molecules in its bonds. When such fats are
heated to a temperature of 160 degree centigrade, it changed its
formation and hydrogen molecules sited on one side of the carbon
molecules changed its position and switch in opposite side. After
alteration of its formation it is called trans-fatty acids. The TFA are
no longer fit properly into the cellular membranes and enzymes and
SAJJAN KUMAR CHAUHAN 13
changed the ability of the cell to absorb some nutrients. It destroy
the protective barrier of the cell and allow destructive elements to
enter into the cells. Trans- fatty acids are difficult for the body to
break down. They are more difficult than saturated fats. Most of
the trans- fatty acids come from the hydrogenated oil and from the
meat of the animals. Some good polyunsaturated fatty acids are
safflower oil, linseed oil, olive oil, almond oil, soy oil, sunflower
oil, mustard oil, pumpkin oil and walnut oil. When the above oils
are in natural state these are called polyunsaturated fat. When such
oils have been refined through heating to a temperature of 160
degree centigrade or higher it changes its formation as discussed
above and changed into trans- fatty acids. All polyunsaturated fats
in natural state have linolenic and linoleic acids. These two types
of fatty acids are actually required by the human body.
Linolenic and linoleic fatty acids are found in polyunsaturated
fatty acids. These two types of fatty acids are to be supplied to human
body through food. The body does not produce it. Deficiency of
these fatty acids causes most of the health problems and diseases
of kidney, liver, hair loss, retardation, arthritis and weakness etc.
etc. These oils attract oxygen and sunlight in the cells of the body
so that the food can be burnt and changed into energy. These oils
carry the oxygen to all the cells of the body. Both linolenic and
linoleic fatty acids produce the bioelectric current which travels
from cell to cell of all the organs of the body. They hold protein in
the membranes of the cell and control the passing of nutrients and
fluid in and out of the cells of the body. They restrict the blood fats
from sticking together which is responsible for the clotting of the
blood in arteries and vessels of the vital organs of the body. They
increase the rate of metabolism thus increase burning the calories
for energy which results in weight loss.
These oils spread over in all the cells of the organs and help to
break down the stored saturated fats which results in weight loss.
They made the blood thin. So it is recommended not to take them
in large quantity. A fit and healthy person needs about 10 gram of
14 NATURAL FOOD AND HEALTH
these oils and people who are suffering from obesity, stress and
the diseases discussed above can take 20 to 30 grams of these oils
daily. It is also warned that these oils make the blood thin so in
excess amount of oils can increase bleeding in case of any injury
or hurt. So please take care of the recommendations strictly. It is
also important to know that these oils always be kept in tin jars
or dark colour glass bottles. They should never be kept in plastic
bottles and transparent glass jars. Heat, oxygen and sunlight
should not be exposed to them otherwise the essential elements of
these fatty acids will eliminate.
All the fatty acids we intake through food, the body consumes
and excess fats are stored in glycerol molecules which are called
triglycerides. Actually triglycerides are the reserve of fatty acids
in the human body. When body needs it break down them into
glycerol and fatty acids. Body consumes the necessary quantity
of fatty acids and remaining is again stored in the form of
triglycerides. Triglycerides form a layer around the organs of the
body and defend them against shock. The body has the tendency
that it reserves the excess fat for emergency period in the form of
triglycerides which are responsible for weight increase. Sugar or
carbohydrates also have the same structure of hydrogen, carbon
and oxygen. Excess sugar or carbohydrates are also changed in
fatty acids and stored in the form of triglycerides in the body.
When we stop intake of fats and sugar, the body break down the
triglycerides and use carbohydrate and fatty acids which result in
reducing weight.
Digestion of fatty acids
Our small intestine can digest about 10 grams of fats every hour.
Fats are mixed with bile in the small intestine, which is made in
the liver out of cholesterol. The bile mixture is then stored in the
gallbladder. The bile mixture breaks down the fat to small fatty
droplets. The pancreas then secretes its fat digesting enzymes.
These enzymes split off the fatty acids from the triglycerides,
SAJJAN KUMAR CHAUHAN 15
the cholesterol, and the phospholipids. Phospholipids mean fat
and lipid contains phosphorus. The so digested fatty droplets
are absorbed through the small intestine wall into the lymphatic
system. The chylomicrons transfer their fats to High Density
Lipo Protein (HDL) which circulates in the blood. Then they are
taken to the liver. The liver makes smaller fatty elements of these
fats, called Very Low Density Lipo Protein (VLDL) or (LDL).
These LDL transfer fatty acids to the cells of the body. When the
cells have received all the fat they can handle, the excess amount
of LDL with their cholesterol and triglycerides, circulate in the
blood. So, eating of excess amount of fat will increase the excess
LDL in the blood, and these can accumulate in the blood vessels
causing cardiovascular disease. Lecithin is a phospholipids which
makes up about 24 percent of the high density lipo proteins. The
characteristic of lecithin is that it keeps cholesterol from deposition
in the arteries, and prevents and dissolves gallstones and kidney
stones. Lecithin is necessary in the liver for detoxification.
Byproducts of fatty acids
Fatty acids are the essential nutrients of the food. There are
some byproducts of fatty acids which are necessary and some
byproducts are bad for health. Cholesterol is also one of the
byproduct of fatty acids. Cholesterol is necessary for hormones
production. Hormones and fats are the form of cholesterol.
It is present in liver, skin, brain, blood, bile and adrenal gland.
Cholesterol is the building material of the cells of the body. The
body produces around 1000 mg of cholesterol which is sufficient
for the requirements of the body. People often take excessive
amount of fats and some fats comes in body through animal food
such as milk and meat. When excess amount of fats comes in body,
excess amount of cholesterol produces which is a problem for the
body. The body eliminates some amount of excess cholesterol
through its excretory system. However remaining cholesterol
is stored by the body in cells and arteries of the organs. In the
16 NATURAL FOOD AND HEALTH
body calcium also stick with this cholesterol. Such component
then starts hardening the arteries and vessel. Sometime it joins
an artery and destroy it which is a major reason of heart attach. It
stops the flow of blood and oxygen to the arteries and vessels of
the body. This is a quantity of 150 gm of cholesterol in the body
out of which about 7 gram cholesterol is found in the blood. The
cholesterol is actually a carriage of the nutrients. There are two
types of cholesterol one is low density lipoprotein and another is
high density lipoprotein. Low density lipoprotein or LDL carries
cholesterol from the food and liver to the cells. Whereas high
density lipoprotein or HDL carry cholesterol from the cells to the
liver where the excess cholesterol is changed to bile acids. Then it
is excreted by the intestines and bile from the body. Excess amount
of cholesterol overburdened the liver to produce excess amount of
bile acids which may cause a bile cancer. Both types of cholesterol
HDL and LDL are necessary for the body. But there should be
more HDL then LDL. More HDL in the blood shows that excess
cholesterol is eliminated properly and more LDL shows that the
body has been overburdened with excessive cholesterol.
The second byproduct of fatty acids is free radicals. Free
radicals are naturally occurring in the body but the human body
has the natural ways to destroy these free radicals. Some free
radicals come in the body from the fried oils and from the meat of
the animals. Actually when the oils are heated unpaired electrons
are produced. Such unpaired electron moves in the body at the
speed of light in search of a partner. Such unpaired electron then
causes harm repeatedly thousands time to the elements of the
cells thousands of time before it stop. When oils are exposed to
sunlight or heated to a high temperature or the oxygen comes
in contact of the oils, the elements of the oils get altered and
destroy its basic structure and free radicals are produced. After
the process mentioned above the unsaturated fats then turns to
trans- fatty acids which are very difficult for the body to break
down it. There are some types of antioxidants who control over
SAJJAN KUMAR CHAUHAN 17
the free radicals. These are vitamin E, carotene, vitamin C, B6,
bioflavonoid, zinc, selenium and sulphur containing amino
acids. Trans- fatty acids are very difficult to break down by the
body in comparison to saturated fats. All fried foods or when oil
is heated, the basic structure of the molecule of a fat changes
and produces free radicals. These free radicals damage the cells
of the body which results to fasten the process of aging. Human
body then becomes older at an early stage. Free radicals are
responsible for an old age of the human body in the youth time.
The moral of this topic is to avoid all fried foods and consumption
of boiled oils. Free radicals attack and destroy living tissues of
human body which are proteins in blood, cellular membranes
and fatty acids.
How to select and use a fat
You have been introduced with all types of fats, their basic
structure, their digestion in the body and importance of fats for the
human body. Out of these fats some fats are useful and necessary
and some fats are harmful for the human body. Now, the question
here is how to select and use a fat in our diet. How to know about a
fat whether it is useful or harmful for the human body? However,
this matter has been discussed at a length in the previous topics
but some simple tips are here to help you.
As you are aware now that human being is basically a
vegetarian species. Plant food in all its forms such as root, stem,
leaves, fruit, flower and seeds in its natural form keeps the human
body healthy and fit for a long time. It is recommended that fats
received from animals and chemicals should always be avoided
and fats received from plants should always be used in its raw
form. The best of the bests is to fulfill the requirements of fat
for human body use the fats in its seed forms. Oils are extracted
from seeds by pressing and heating process then by heating and
chemical process they are refined. Heating and chemical process
destroys the basic structure of the molecules of a fat. When it is
18 NATURAL FOOD AND HEALTH
heated even unsaturated fats are turned into saturated and transfatty acids which are very difficult for the human body to break
it down. So, it is recommended, that you should use raw oils
extracted by pressing process only. Most of the oils available in
the market are received from the heating, pressing and chemical
process. Raw oils are heated and chemically processed to get
its refined form before their packing. So, before purchasing oil
always enquire whether it was extracted by heating process?
Avoid all the oils which are received from heating and chemical
process. Always use oil received from pressing process.
Always use unsaturated fats. Saturated fats should never be
used. Generally people do not know which fat is saturated fat and
which fat is unsaturated fat. Here is a simple tip to know about
it. All the oils which get frozen in winter season are saturated
fats and the oils which do not get freeze in the winter season are
unsaturated fats. Saturated fats are solid and unsaturated fats are
always in liquid form even in winter season. Polyunsaturated fats
are best for long life health. Some good polyunsaturated edible
fats are linseed oil, pumpkin oil, safflower, sunflower oil, soy oil,
almond oil, walnut oil, olive oil and mustard oil. Everyone can
choose oil for his family according to their budget. Almond oil,
walnut oil and olive oil are costly and very healthy for human
being. Only rich people can consume it. On the other hand,
mustard oil and other mentioned oils have the same nutrient value,
which are cheap and even poor people can purchase them. All
solid fats are saturated fats and liquid fats are unsaturated fats in
common language. People of Haryana and Punjab States usually
use Dashy Ghee which is a status symbol for them. They have
the opinion that Dashy Ghee contains high energy. You have now
been aware that Dashy Ghee is in solid form and get frozen in
winter season. So, Dashy Ghee is a saturated fat which should not
be used. Only young persons and laymen who worked very hard
can digest Dashy Ghee. Other people cannot digest this ghee. So,
it is clear that Dashy Ghee is not good for health.
SAJJAN KUMAR CHAUHAN 19
Always use oil in its raw form. When oils are heated or boiled
to a high temperature, the basic structure of the molecules of the
fat get changed and even unsaturated fats turned into saturated
fats or trans fatty acids. When oils are boiled and heated to a
high temperature repeatedly, it becomes harmful and has a large
quantity of free radicals. In the market, hotels and restaurants
smosha and pakora is fried in oil which is continuously boiled and
heated to a high temperature. So oil should never boiled or heated
oil to a high temperature. It you are bent upon to eat smosha and
pakora etc on the cost of your health, took a small quantity of oil,
fry your eatable and the remaining oil at the end of your cooking
should be thrown out. The remaining oil after cooking becomes
trans-fatty acid which is very difficult to break down it by the
human body. So never use such oil which is once boiled or heated.
Use your oils with using minimum heating and boiling.
Always keep your oils in steel or tin made jars or dark
covered glass jars. Oils should never be kept in clear glass jars
or plastic jars. Oils should never be exposed to sunlight and
oxygen. Sunlight and oxygen destroys their basic structure and
your oil becomes unhealthy. Sunlight and oxygen may turn your
unsaturated fats in saturated fats or trans- fatty acids.
All the edible oils have different nutrients in different ratio. So,
single type of oil should not be used for a long time. Consumption
of a single oil for a long time may cause deficiency of nutrients. So
it is advisable that two or three oils should be mixed and used. The
mixture of two or three oils provides all the necessary nutrients
to our body. The best edible oils for human being are almond
oil, olive oil and walnut oils but they are very costly. Only rich
people can purchase these oils. These oils clear the arteries, burns
saturated fat and increase the elasticity of arteries and vessels of
our body. Other oils such as soy oil, sunflower oil, linseed oil and
mustard oils are also the best kind of edible oils. These oils have
the reasonable rates and everybody can purchase them. Edible oils
should not have more than 5 percent of trans-fatty acids. These oils
20 NATURAL FOOD AND HEALTH
have less than 5 percent of trans-fatty acids. All other vegetable
solid oils have more than 5 percent of trans-fatty acids so they are
harmful for our body.
Key to use fat
Now you are fully aware about selection and use of a fat. In a
nut shell always use plants oils. Fats from animals should never
be used. Always use polyunsaturated fats. Saturated fats should
never be used. Oils should be used in its natural raw form. Boiled
or heated oils should never be used. Always use liquid form of
oils which remains liquid even in winter season. Never use oil
which get frozen and becomes solid in winter season. Oils should
never be exposed to light, sunlight or heat. Always keep your oils
in dark colour glass jars or tin made jars. Oils should never be
kept in clear glass jars or in plastic jars. On the one hand where
poly unsaturated fats gives you energy and long life health, on
the other hand saturated fats may block your arteries and vessels
which results in various types of health problems and heart attack.
Where raw poly unsaturated fat can maintain your health for a
long life on the other hand boiled and heated oils rapidly leads
you to an old age. So, it is suggested that oils should be selected
wisely and should be used in a recommended way. Right selection
of a fat and consumption of oils in a balanced way leads you to a
long life health.
Use of polyunsaturated oils in a limited quantity cleans your
arteries, joints, vessels and capillaries and made them elastic
which leads you to healthy long life vitality.
Scientific research has revealed that most of the diseases such
as high blood pressure, migraine pain, various types of arthritis,
liver and kidney problems, sugar, cancer, muscular problems,
stress, depression, heart problems, obesity, allergies and so many
unnumbered diseases are caused by unhealthy lifestyle and food.
Doctor people never asked about the lifestyle and food of a patient.
SAJJAN KUMAR CHAUHAN 21
They have no time to discuss about the lifestyle and food of the
patients. In most of the hospitals there is no dietitian or nutritionist
to suggest a diet for the visiting patients. I mean to say that most
of the health problems and diseases can be cured only through a
nutritional diet. There are some genetic causes of diseases in many
of the people. Even genetic reasons of the diseases can be cured
through a use of nutritional diet and Pranayam and Yoga taught by
Baba Ramdev on Astha Channel at 5 AM every morning. If you
want to keep your body healthy and fit for long life, attend the
classes of Baba Ramdev at Astha Channel every morning. Baba
Ramdev is a complete answer of all your questions relating to
your food, health problems, diseases and attitude of life.
Chapter 3
Nutrients of food - Carbohydrates
Carbohydrate is one of the most
important nutrients of food for human
body. Carbohydrates burns in body and gives
energy to work. Carbohydrates are necessary
nutrients for the human body. Basically carbohydrates
can be divided into two parts which are natural or complex
carbohydrates and refined carbohydrates.
Refined carbohydrates
Refined carbohydrates are the worst kind of carbohydrates or
starch, which are white sugar, guar, boore, khand, shaker, pasta,
white rice, enriched flour, cornstarch, tapioca etc. They are the pure
form of carbohydrates. These refined carbohydrates are digested
and absorbed quickly because body has the tendency to get the
nutrients easily. When refined carbohydrates are absorbed rapidly
in the body, it overloads the blood with glucose. In the situation
pancreas has to produce more insulin to remove the glucose
from the blood and it becomes overloaded. This process happens
24 NATURAL FOOD AND HEALTH
rapidly when glucose rises unnaturally fast in the blood. Rapid
secretion of insulin from the pancreas may then fall the blood
glucose too rapidly, causing low blood sugar. When this happens,
the adrenal glands secrete their hormones which stimulate both
the release of sugars from the tissues, and the synthesis of glucose
from proteins.
When we are using these refined starches for years and years,
the adrenal glands and the pancreas weaken and degenerate. The
chemistry of the body becomes faulty. When pancreas weakens,
it secretes less insulin and glucose overflows in the blood which
is diabetes. When our adrenal glands weaken, we cannot respond
to stress normally. This cycle causes emotional imbalances
and unnatural food cravings for more sugar sweets and coffee.
Emotional imbalance then creates fake demand for more sugar,
starches and sweets in the body. Fake demands then raise the
blood glucose level. Excess glucose may raise the blood glucose
level up to 100 percent after two hours of the meals. High blood
glucose level then creates various problems.
Structure of carbohydrate
It is important to know that fats and carbohydrates have the same
structure of molecules containing hydrogen, carbon and oxygen
atoms but in different ratio. Chemically both the nutrients have
the same elements. So, refined and excess sugar intake is as
harmful as the fats are. After consumption and excretion of
excess sugar by the body, the remaining glucose is turned into
fats. These fats are a type of saturated fats. They are stored by
our body in cells, organs, arteries and vessels which may cause
fatty degenerative diseases. These so made fats are a form of
saturated fats which are very difficult for the body to break down
it into energy. These excess fats stored in cells of the organs
disturb the movement of the muscles and the organs of the body.
These fats also cause lack of oxygen t the cellular level in the
body which leads to all types of diseases. Diabetes may cause
SAJJAN KUMAR CHAUHAN 25
brain stroke which leads the brain into comma, paralyzes the
body, heart attack and creates many sexual disorders. Diabetes
is the mother of most of the health problems and diseases.
Excess sugar in the blood flows in every artery and vessels of
the body and destroys them. As you are aware that arteries is
present in every organs of the human body. So, excess sugar in
blood or diabetes may cause all the diseases relating to the vital
organs of the body. Such fats deposition in the cells causes low
level of oxygen in the body. Chronic diseases like cancer are
always increases with the low oxygen level in the body. So, it is
recommended to avoid all the refined carbohydrates if you want
to keep your body healthy and fit for a long life. A high level of
vitality then will flows in your body which leads you to a happy
and healthy life for a long time.
Complex carbohydrate
Now the second type of carbohydrates is natural or complex
carbohydrates. Complex carbohydrate contains vitamins,
minerals and fibers. In absence of natural carbohydrates, the body
consumes refined carbohydrates because they are easily available
in the body. Even when both the carbohydrates i.e. complex or
natural carbohydrates and refined carbohydrates are present in
the blood, the body prefer to consume the refined carbohydrates.
Whole grains, potatoes, corn, rice, all green vegetables and fruits
are the sources of natural or complex carbohydrates. Complex
carbohydrates require time to be broken down to simple sugar;
these sugars are released slowly into the blood over a long period
of time. Slow release of sugar prevents overloading the blood.
Natural or complex carbohydrates should be eaten in raw
form. When they are cooked they become easier to digest in the
body. Easy digestion of complex carbohydrates causes a faster rise
in the blood sugar level. So, it is suggested that diabetic people
should eat the complex carbohydrates in its raw form. Diabetic
people should avoid sweat fruits and vegetables.
26 NATURAL FOOD AND HEALTH
The body has two options to deal with the excess glucose in it.
The body can excrete excess glucose through urine which causes
diabetes or it can turn it into fat and store in cells and organs of
the body. High glucose levels in blood pressurize the pancreas to
excrete insulin to convert the excess sugar into fatty acids. The
fatty acids are stored in the body causing high blood pressure,
heart attacks and increase in weight. The body has the tendency to
store the excess fat to use it in emergency time. When we fast or
become sick, the body breaks down the stored fats and consumes
it for energy. As we have the tendency to deposit our money into
bank account for our emergency needs the human body has also
the same tendency to store fats for its emergency time. So it is
advisable that we should not intake excess fats or carbohydrates
than our needs for energy. Our expenses of fats or carbohydrates
must be equal to our intake of these nutrients. Excess starch or
glucose can also be converted into cholesterol which is a common
health problem for many people. High blood pressure and high
cholesterol may leads to heart problems. The body can turn sugar
and carbohydrates into fats but body cannot turn some fats back
to glucose which is a result of increase in weight and most of the
health problems and diseases.
Key to carbohydrate
Now you are aware of the structure of various types of
carbohydrates, its importance and digestion in the body. It is now
suggested that you should avoid candies, cakes, ice cream, white
sugar, cold drinks, tea, coffee, sweats etc because they contain
high level of refined carbohydrates which overloaded the blood.
When you need carbohydrates for energy always use natural or
complex carbohydrates. Carbohydrates should always be used in
its natural form. Every fruit, vegetable, whole grains are the rich
source of complex carbohydrates. Our raw food can easily fulfill
our requirements for glucose which our body needs for energy.
Pledge today that we would not eat refined sugar in future. Avoid
SAJJAN KUMAR CHAUHAN 27
all the eatables which are made from white sugar. Even athletes can
fulfill their requirement of more carbohydrates from food such as
fruits, vegetables like potato and rice etc. Complex carbohydrates
have the ability to give energy for a long time because they slowly
release the carbohydrates in the blood.
Today most of the people are suffering from obesity. Refined
sugar is one of the most important causes of their obesity. Fatty
people should pledge today not to take any type of refined sugar in
cold drinks, ice cream, candies, sweats or any other eatable which
is made from white sugar. Even in daily routine every people is
taking tea 3 to 4 times daily which means they are taking white
sugar 3 to 4 teaspoons daily. Unknowingly people are taking white
sugar in many forms of food. Always keep in mind that refined
sugar is just like a poison for the body. Always use complex
carbohydrates or natural carbohydrates in your food. Complex
carbohydrates have sufficient energy for every people even for the
athletes for a long time.
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