ĀHĀRAĀHĀRA

DIET AND NUTRITIONDIET AND NUTRITION

Diet is what we intake; whether it is food, Diet is what we intake; whether it is food, water or air on the bodily level and it can water or air on the bodily level and it can be what our senses intake – what we be what our senses intake – what we smell, taste, see, touch, hear.smell, taste, see, touch, hear.

Nutrition is what - out of our diet (intake) Nutrition is what - out of our diet (intake) actually reaches the target (organs/ actually reaches the target (organs/ tissues) and contributes to their growth tissues) and contributes to their growth and development.and development.

So what is the difference between the So what is the difference between the two? One is what we intake (diet) and the two? One is what we intake (diet) and the other is what we are capable of digesting other is what we are capable of digesting and making available to our ‘system’. and making available to our ‘system’. What does it take for diet to be converted What does it take for diet to be converted into nutrition? Before we go into this, let into nutrition? Before we go into this, let us take a look at some basic principles…us take a look at some basic principles…

Basic principles in brief:Basic principles in brief: Pāncabhautik siddhanta (Law of 5 Pāncabhautik siddhanta (Law of 5

elements):elements):Everything in the universe is Everything in the universe is

pāncabhautik, made up of the five pāncabhautik, made up of the five basic elements – pṛthvi, āpa, teja, basic elements – pṛthvi, āpa, teja, vāyu, ākāśa. All the 5 elements vāyu, ākāśa. All the 5 elements essentially exist in every substance. essentially exist in every substance. Depending on the dominance of a Depending on the dominance of a particular element, it is called earth particular element, it is called earth dominant, water dominant so on and dominant, water dominant so on and so forth. But each substance so forth. But each substance essentially has all the five elements.essentially has all the five elements.

For example, a stone is earth dominant For example, a stone is earth dominant but since it has a certain shape and but since it has a certain shape and size it will necessarily have ākāśa as size it will necessarily have ākāśa as well. We know some stones are softer well. We know some stones are softer that others. This comes from water that others. This comes from water content. Its porosity will contribute to content. Its porosity will contribute to its air and space content. Its its air and space content. Its luminosity/ colur/ shine and its inherent luminosity/ colur/ shine and its inherent heat will contribute to its fire element.heat will contribute to its fire element.

Pṛthvi or Earth dominant substances Pṛthvi or Earth dominant substances are characterized by their being guru are characterized by their being guru (heavy), khara (rough), kathiṇa (heavy), khara (rough), kathiṇa (hard), manda (opposite of sharp, (hard), manda (opposite of sharp, piercing; also means slow acting), piercing; also means slow acting), sthira (stable), viṣada (dry, clean of sthira (stable), viṣada (dry, clean of any adherance), sāndra (dense), any adherance), sāndra (dense), sthūla (macro or large).sthūla (macro or large).

Āpa or Water dominant substances Āpa or Water dominant substances are characterized by their being are characterized by their being drava (liquid), snigdha (unctuous or drava (liquid), snigdha (unctuous or oily), śita (cold), manda (slow acting), oily), śita (cold), manda (slow acting), mṛdu (soft), picchil (slimy), sara mṛdu (soft), picchil (slimy), sara (fluid).(fluid).

Agni or Fire dominant substances are Agni or Fire dominant substances are characterized by their being ūṣṇa characterized by their being ūṣṇa (hot), tikṣṇa (piercing or sharp), (hot), tikṣṇa (piercing or sharp), sūkṣma (micro or extremely small), sūkṣma (micro or extremely small), laghu (light), rukṣa (dry), viśada (dry, laghu (light), rukṣa (dry), viśada (dry, clean of any adherence); prabha clean of any adherence); prabha (light or radiance).(light or radiance).

Vāyu or air dominant substances are Vāyu or air dominant substances are characterized by their being laghu characterized by their being laghu (light), śīta (cold), rukṣa (dry), khara (light), śīta (cold), rukṣa (dry), khara (rouagh), viṣada (dry and clean of (rouagh), viṣada (dry and clean of any adherence), sūkṣma (micro or any adherence), sūkṣma (micro or extremely small).extremely small).

Ākāśa or space dominant substances Ākāśa or space dominant substances are characterized by their being are characterized by their being mṛdu (soft), laghu (light or extremely mṛdu (soft), laghu (light or extremely low weight as ākāśa is space), low weight as ākāśa is space), sūkṣma (micro), ślakṣṇa sūkṣma (micro), ślakṣṇa (smooth/fine). Pure ākāśa is absence (smooth/fine). Pure ākāśa is absence of mass and hence there is no of mass and hence there is no friction, resulting in smoothness.friction, resulting in smoothness.

Loka puruṣa siddhanta (Law of Loka puruṣa siddhanta (Law of Macrocosm-microcosm Macrocosm-microcosm

relationship): relationship): The body as a microcosm is a The body as a microcosm is a

reflection of the universe, the reflection of the universe, the macrocosm. Everything, every macrocosm. Everything, every process that exists in the universe, process that exists in the universe, exists and is reflected in the body.exists and is reflected in the body.

Example: Just as the Sun is at its Example: Just as the Sun is at its height at noon, so also the agni in height at noon, so also the agni in the body is at its height at noon…the body is at its height at noon…

Sāmānya – Viśeṣa siddhanta Sāmānya – Viśeṣa siddhanta (Law of similarity-dissimilarity):(Law of similarity-dissimilarity): Similarity breeds similarity.Similarity breeds similarity. Example : adding fire to fire will Example : adding fire to fire will

increase a fire. Adding water (which increase a fire. Adding water (which is opposite in qualities to fire) will is opposite in qualities to fire) will reduce a fire.reduce a fire.

Anna praśastīAnna praśastī(Significance of a proper diet):(Significance of a proper diet):

Caraka Samhita (an ayurvedic classical Caraka Samhita (an ayurvedic classical text) says, “Diet is the prāṇa – the life text) says, “Diet is the prāṇa – the life force - of all living organisms. All living force - of all living organisms. All living organisms strive for food. Food has the organisms strive for food. Food has the potential of supporting life, varṇa potential of supporting life, varṇa (complexion), sauswarya (strong (complexion), sauswarya (strong voice), pratibhā (charisma), sukha voice), pratibhā (charisma), sukha (happiness), tuṣṭi/puṣṭi (satisfaction), (happiness), tuṣṭi/puṣṭi (satisfaction), bala (strength), medhā (intellect)…”bala (strength), medhā (intellect)…”

But for this diet to become - But for this diet to become - nutrition, it has to be first properly nutrition, it has to be first properly digested, absorbed and assimilated digested, absorbed and assimilated into the body…into the body…

Pacana Pacana Digestion or transformationDigestion or transformation

All transformation is essentially due to All transformation is essentially due to agni or the fire element.agni or the fire element.

For example:For example:Unripe fruits when kept in warm environs Unripe fruits when kept in warm environs

ripen. This is transformation. This is the ripen. This is transformation. This is the principle for incubators as well… to ripen principle for incubators as well… to ripen or to cause maturity by gentle heating.or to cause maturity by gentle heating.

Grains of rice are inedible. They are heated Grains of rice are inedible. They are heated with water – action of agni - to ‘cook’ or with water – action of agni - to ‘cook’ or transform them into an edible form.transform them into an edible form.

So fire (heat) essentially transforms or So fire (heat) essentially transforms or processes or digests. The above examples processes or digests. The above examples are from the universe, the macrocosm.are from the universe, the macrocosm.

Whatever we intake as food, water etc Whatever we intake as food, water etc is ‘foreign’ to the body. It has to be is ‘foreign’ to the body. It has to be converted or transformed into body converted or transformed into body absorbable, body compatible form and absorbable, body compatible form and finally into dhātu (body tissues) and finally into dhātu (body tissues) and various other body components. In our various other body components. In our body - the microcosm, agni or fire body - the microcosm, agni or fire element transforms, processes or element transforms, processes or what we call ‘digests’ the diet that we what we call ‘digests’ the diet that we consume and converts it into nutrition.consume and converts it into nutrition.

Nutrition for various body Nutrition for various body componentscomponents

There are an infinite number of body There are an infinite number of body components. But grossly, let us components. But grossly, let us consider the 7 dhātu or 7 body consider the 7 dhātu or 7 body tissues.tissues.

No. Dhatu Analogical to Element dominance

11 RasaRasa PlasmaPlasma WaterWater

22 RaktaRakta BloodBlood FireFire

33 MamsaMamsa MuscleMuscle Earth, waterEarth, water

44 MedaMeda FatFat Water, earthWater, earth

55 AsthiAsthi BoneBone EarthEarth

66 MajjaMajja NerveNerve Water, earthWater, earth

77 SukraSukra Reproductive Reproductive tissuetissue

Sperm in malesSperm in males

Ova in femalesOva in females

Earth, water – MalesEarth, water – Males

Fire, water – FemalesFire, water – Females

Examples:Examples:1. Māṃsadhātu (muscle tissue). Its function 1. Māṃsadhātu (muscle tissue). Its function

is movement, carrying the weight of the is movement, carrying the weight of the body, and strength of holding and body, and strength of holding and ‘working’. It needs strength, stability, ‘working’. It needs strength, stability, endurance that comes from earth. At the endurance that comes from earth. At the same time, it cannot have the stiffness of same time, it cannot have the stiffness of earth, hence some water element to give earth, hence some water element to give it elasticity is also needed.it elasticity is also needed.

2. Asthi dhātu (bone). Its basic nature is 2. Asthi dhātu (bone). Its basic nature is earth dominant. More the earth, better is earth dominant. More the earth, better is the compactness and strength of the bone. the compactness and strength of the bone. On the contrary, increase in air/space, On the contrary, increase in air/space, more the osteoporosity, weaker the bone more the osteoporosity, weaker the bone in compactness and strength.in compactness and strength.

For a healthy body our diet should be balanced For a healthy body our diet should be balanced – should contain the correct amount and – should contain the correct amount and percentage of the 5 elements in the form of percentage of the 5 elements in the form of dietdiet

ANDAND The agni (fire) should be strong enough to The agni (fire) should be strong enough to

digest it to give nutrition to the various body digest it to give nutrition to the various body tissues. IF properly digested, it can be tissues. IF properly digested, it can be transformed into the correct quantity, quality of transformed into the correct quantity, quality of body tissues that have the correct functionality.body tissues that have the correct functionality.

Strong fire and strong dhātu amount to strong Strong fire and strong dhātu amount to strong immunity.immunity.

Some simple spices to improve Some simple spices to improve digestion:digestion:

Coriander seeds powderCoriander seeds powder-improves fire and digestion capacity-improves fire and digestion capacity

Cumin seeds powderCumin seeds powder-improves fire (digestion capacity), -improves fire (digestion capacity),

improves peristalsisimproves peristalsis

Ajwain (Indian celery) powderAjwain (Indian celery) powder-improves fire, reduces gases-improves fire, reduces gases

Black pepper powder Black pepper powder -improves fire, reduces kapha and -improves fire, reduces kapha and

heavinessheaviness

Ardrak (fresh ginger) Ardrak (fresh ginger) -improves fire, reduces constipation, -improves fire, reduces constipation,

helps proper stoolshelps proper stools

Shunthi (dry ginger) Shunthi (dry ginger) -improves fire, reduces loose motions, -improves fire, reduces loose motions,

improves stoolsimproves stools

Āhāra-vidhi-viśeṣāyatanĀhāra-vidhi-viśeṣāyatan These are 8 ‘factors’ or issues that need to These are 8 ‘factors’ or issues that need to

be considered about āhāra (diet).be considered about āhāra (diet).1.1. Prakṛti (constitution) of the food consumed. Prakṛti (constitution) of the food consumed.

Every substance that is consumed has a Every substance that is consumed has a set of different qualities like light/ heavy; set of different qualities like light/ heavy; cooling/hot; snigdha/rukṣa etc. These cooling/hot; snigdha/rukṣa etc. These qualtities define the constitution of the qualtities define the constitution of the food, which has to be considered with food, which has to be considered with reference to the person consuming it. reference to the person consuming it.

2.2. Karaṇa means saṃskāra – putting together Karaṇa means saṃskāra – putting together or preparing that results in the change in or preparing that results in the change in qualtities of the substance. Grinding, qualtities of the substance. Grinding, roasting, boiling, cooking are various roasting, boiling, cooking are various karaṇa to make diet more available…karaṇa to make diet more available…

Kāla means time. Time would refer to Kāla means time. Time would refer to season (diet would need to be changed season (diet would need to be changed according to season; one wouldn’t eat according to season; one wouldn’t eat śita food in winter); time would also refer śita food in winter); time would also refer to time of day… lunch should be to time of day… lunch should be relatively heavy as compared to dinner; relatively heavy as compared to dinner; time would also refer to the age of the time would also refer to the age of the person. The quality and quantity of diet person. The quality and quantity of diet would change according to the age of the would change according to the age of the person… etcperson… etc

Deṣa means the locale or place. Location Deṣa means the locale or place. Location of the origin of the food substance as of the origin of the food substance as well as the location of its comsumption. well as the location of its comsumption. Eg. locally available ‘usṇa’ mustard oil in Eg. locally available ‘usṇa’ mustard oil in north India, Himalayan plains… locally north India, Himalayan plains… locally available ṣita (cooling) coconut oil in the available ṣita (cooling) coconut oil in the hot tropical coastal southern India.hot tropical coastal southern India.

Saṃyoga – combination of substances. Eg. Saṃyoga – combination of substances. Eg. combining milk and sugar is excellent combining milk and sugar is excellent whereas combining fish and milk is reason whereas combining fish and milk is reason for a number of diseases… esp skin for a number of diseases… esp skin diseases…diseases…

Rāśi (quantity) to be consumed. Generally Rāśi (quantity) to be consumed. Generally imagining the stomach into 4 parts; imagining the stomach into 4 parts; consuming 2 parts solids, 1 part liquid, 1 consuming 2 parts solids, 1 part liquid, 1 part empty… or according to another part empty… or according to another sage… 1 part solid, 1 part liquid, 1 part sage… 1 part solid, 1 part liquid, 1 part empty…empty…

Upayoga niyama are the dietary rules to Upayoga niyama are the dietary rules to be followed. For example, Food should be be followed. For example, Food should be warm, it should be snigdha (unctuous) warm, it should be snigdha (unctuous) not too dry; one should not eat before not too dry; one should not eat before the previous meal has been completely the previous meal has been completely digested; should eat in a clean and digested; should eat in a clean and sanitary place; should not talk too much sanitary place; should not talk too much while eating; eat with love, gratitude and while eating; eat with love, gratitude and peace; not too fast, not too slow… etcpeace; not too fast, not too slow… etc

Upayoktā or the consumer – the person Upayoktā or the consumer – the person who is eating. His prakṛti, his who is eating. His prakṛti, his constitution, his digestion capacity, his constitution, his digestion capacity, his requirement, his age, his preferences etc requirement, his age, his preferences etc need to be taken into account while need to be taken into account while deciding the diet.deciding the diet.