Diet - Part 3

In order to guide you in your choice of foods for your Yoga diet I will here outline the principle vitamins and their easily obtainable food sources. Vitamins, in controlling the body’s use of minerals, pushes a balance in the body important for the proper functioning of the endocrine glands and the formation of hormones.
Vitamin A
The body uses this vitamin best in conjunction with vitamin D in the proportion of 7-1. The principle sources of vitamin A are cabbage, carrots, celery, endive, lettuce, oranges, parsley, prunes and dried apricots, spinach, tomatoes, and watercress.
Lack of vitamin A produces scaly skin, stones in the kidney and gall bladder, catarrh and sinus infections, poor digestion, and low resistance to disease. This vitamin is vital for proper growth of body tissues, and enhances resistance to infections of the urinary and respiratory tracts.

Vitamin Bx
The principle sources are cabbage, carrots, celery, coconuts, citrus fruits, parsley, radishes, turnip tops, and watercress.
Lack of vitamin B1 outcomes in low heartbeats, poor appetite, gastric, intestinal and nervous disorders, incessant constipation and the enlargement of the adrenal glands and the pancreas. Violent exercise, increasing age and weight, and feverishness all increase the body’s need for this vitamin.
Vitamin B2
The major sources are apples, apricots, cabbage, carrots, coconuts, citrus fruits, prunes, spinach, turnip tops, and watercress. The supply of this vitamin decreases when there is an increase in the intake of fats and minerals, and is conserved by the consumption of fibrous foods.
Lack of vitamin B2 outcomes in lack of energy and stamina, loss of hair, cataract, tongue ulceration, and illnesses of the digestive tract.
Vitamin C
I would mention that copper cooking vessels cause a grave loss of this vitamin. The major sources of it are citrus fruits, cucumber, parsley, pineapples, radishes, rhubarb, tomatoes, turnips, watercress, carrots, and green leaf vegetables.
Lack of this vitamin causes a lot illnesses, among them being weakness and shortness of breath, palpitations, headaches, tooth decay, peptic and duodenal ulcers; heart disease, circulatory disease, and the impaired function of the adrenal glands.
Vitamin D
This vitamin is stored in the skin as ergosterol, which is converted into vitamin D2 by sunshine or ultra-violet light. Vitamin D controls the calcium content in the blood; surplus of vitamin D outcomes in a number of disorders, including diarrhoea, depression, and severe toxic disturbances.
Lack of this vitamin outcomes in fragile bones, rickets and bow legs, poor retention, and cramps resulting from abnormally low calcium metabolism. Though this vitamin is not found in fruits, vegetables and cereals, butter is an great source as is cod liver oil, for non-vegetarians. For the vegetarians there are a number of artificial sources of vitamin D, among them irradiated ergosterol.
Vitamin E
This vitamin is stored in the muscles and fat and as it's rapidly depleted it must be renewed regularly. The major sources of it are wheat germ, celery, lettuce, leafy green vegetables, and parsley. According to recent medical research, lack of vitamin E can produce sterility in both sexes, miscarriage, and loss of hair.
Minerals
The following minerals have been declared vital to the human body by research authorities—calcium, chlorine, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, sodium, and sulphur. I will describe each one briefly, listing the major food sources.
Calcium (alkaline). Daily requirements, adults 10 grains, children 15 grains. This mineral builds strong bones and teeth, aids heart action and the clotting of the blood, and helps to establish the correct balance of vitamin D in the body.
Main sources of calcium are cheese, milk, citrus fruits, green leafy vegetables, carrots, celery, figs, rhubarb, and parsley. Blackberries and cranberries are also a wonderful source of this mineral.
Chlorine. This is a normal cleanser of the body and helps to expel waste matter and purify the blood. It also aids in the formation of gastric and other digestive juices. The major sources of this mineral are fruits and vegetables.
Copper (acid forming). The major sources of this mineral, which is important for the absorption of iron in the body, are leafy vegetables, fresh and dried fruits.
Iodine (acid forming). As this mineral is vital to the proper functioning of the thyroid gland, insufficiency in it outcomes in goitre.and normal glandular disturbances. The major sources of it are green leafy vegetables, carrots, cucumber, prunes, radishes, pineapples, and tomatoes.
Iron (alkaline). This is the mineral that figures prominently in the building of red corpuscles, and which also absorbs and carries oxygen in the bloodstream to all parts of the body. There must be adequate supplies of chlorophyll and copper in the diet to effect the proper assimilation of iron, and some experts consider that a woman requirements three to four periods as much as a man. The major sources of iron are whole wheat, oatmeal, dried beans, dried peas and dried fruits, green leafy vegetables, cheese, tomatoes, bananas, and fresh string beans. Lack of iron outcomes in anaemia and normal fatigue.
Magnesium (alkaline). This is the mineral that keeps teeth and bones strong and hard. It also helps to build cells, particularly of the lungs and nerves, and also helps to form albumin in the blood. Lack of this mineral outcomes in poor circulation, constipation, and acidity. The major sources of this mineral are nuts, whole wheat, unpolished rice, oatmeal, dried fruits, and leafy vegetables.
Phosphorus (acid forming). This is another mineral vital to the building of sound bones and teeth and it also maintains the alkalinity of the bloodstream by the phosphates it forms. The the bulk important sources of this mineral are nuts, particularly almonds, cereals, grapes, citrus fruits, blackberries and cranberries, cucumbers, whole wheat, wheat germ, soya beans, tomatoes, and watermelons.
Potassium (alkaline). This is the mineral basis of all muscular tissue, and is essential to the correct functioning of the liver. The major sources of this mineral are leafy green vegetables, fruits and nuts.
Sodium (alkaline). Though this mineral is necessary to the” body in forming the digestive juices, the saliva, bile, and pancreatic juices, and for the decimation of carbon dioxide, table salt is not the the bulk beneficial source. It is far better to get it from its natural sources such as whole wheat, rye bread, buttermilk, celery, bananas, leafy vegetables, and beetroot.
Sulphur (acid forming). This mineral has an antiseptic effect on the alimentary canal, is a constituent of the haemoglobin and keeps the blood purified, and prevents toxic impurities from amassing in the body. All fruits and vegetables are wonderful sources of sulphur but these should be well balanced with foods of a high phosphorus content such as milk, cheese and eggs, cereals and nuts. Foods high in phosphorus but low in sulphur can lead to inappropriate balance of these minerals in the body.
The above will serve as a helpful guide to your future consuming habits and with a little experimenting you will find a diet that keeps you healthy and provides all the vital elements you need. Though diet is very much a matter of individual taste and circumstances, here is a list of ‘musts’ that I learned from my own Yoga teacher.
If you do not want anything, then do not eat it even if you
think it's good for you. By all means eat meat if you like it but
do not eat it merely because you think you cannot survive without
it. Apart from cheese, eggs, and nuts, the soya bean products,
weight for weight, contain more protein than the best steak.
Soya bean is not only cheaper and more nutritious but it's also
non-acid forming.
Eat a little less of everything but do effect this very gradually.
Do not starve yourself or suffer hunger pains between meals but
do try to cut down on your consumption of food.
Avoid the ‘dead’ and devitalized foods, i.e. everything
refined, bleached, or preserved. Eat wholewheat bread, raw
sugar, or honey.
When consuming fruit do not throw away the peel. Eat it with
the fruit, or in the case of oranges, lemons, or tangerines the
peel can be grated to contribute a delicious and tangy flavour to
other foods. Always cook potatoes in their jackets, either
baked or boiled. Much of the protein in potatoes is usually
thrown away with the peel. And bear in mind the tops of celery,
carrots, turnips and beetroots are too nutritious to be thrown
away. Cut them up and steam them with the rest of your
vegetables.
Instead of serving just one vegetable at a meal, cut up
several kinds and steam them very slowly in very little water.
Do not overcook, in fact a lot vegetarians prefer chopped or
diced vegetables to be slightly underdone. This preserves the
natural texture and flavour. Always cook vegetables slowly
in a pan with a tight fitting lid and avoid copper cooking pans
if possible.
Do not drink too much tea or coffee as tannic acid and
caffeine are not beneficial to the body. By all means enjoy a
cup of tea or coffee but make a mental note that you will gradually
cut down your intake. At the same time try to drink more milk,
either hot or cold, but please never iced.
Do not throw away water in which vegetables have been
cooked. Why dump vitamins down the sink when they make an
excellent basis for soups? With a little seasoning added they are
very palatable to drink just as they are.
Avoid fried foods especially if you're over forty. When
you do eat fatty foods select what are known as unsaturated
fats—corn oil, sunflower seed oil, and soya bean oil. Avoid
animal fats such as butter, lard, and dripping, and also avoid
olive oil and margarine.
Experiment with cheeses. They are all a excellent source
of protein and America alone has a lot fine cheeses with which
to vary your diet to say nothing of the delicious cheeses from
other countries. Be adventurous, try new things, and above all
eat only what is pure and natural. Do not over-indulge and
whenever you're tempted to reach for that chocolate box go to
the fruit bowl or the honey pot instead. Try dates instead of
sweets.
To conclude I will list the five fundamental Yoga rules for the maintenance of health and the prevention of disease.
Natural wholesome food, ample and no more for the
body’s needs.
Proper breathing and breath control exercises, for the
increased oxygenation of the blood.

The practice of relaxation of the body and of the mind.
Regular exercise to stimulate the circulation and to keep
the spine supple and healthy.
The practice of concentration and meditation, and the
correct procedure of directing the ideas towards positive
spiritual growth.

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