Food determines our health.

Health may include:

  • how strong we are
  • how flexible we are
  • how healthy our organs are - our brain, heart, liver, lungs, kidneys, pancreas, our limbs, our blood and every tissue and cells of our human body.

Other than air that supply oxygen to our cells, and water that help to take the essential nutrients throughout the body, the food we eat should be fresh and nutritious.


It is essential that we eat a variety of foods so that we get the nutrients that are important for different reasons.

  • Foods that are important for your joints
  • Foods that are important for your bones
  • Foods that are important for your muscles
  • Foods that are important for all your organs.

It is good to have nutritious food in right amounts that is neither excess nor less.

It is good to focus on the food while you eat since your mind, your concentration, effectively your brain determines what harmones to be secreted and how the food is digested and how the nutrients are transported to each part of your body. Apart from proteins that is required for your muscles, and minimum fat required for your skin and some dietary fiber that helps in avoding constipation, Vitamins and minerals are important for your organs, harmone secretions, and quite a lot of reasons.

It is important not to take too much carbohydrates, fats, certain vitamins and salts in excessive amounts. In order to maintain balance of nutriients, it is better to diversify your food intake.


Change your staple food quite often. Rice to Wheat to Maize to Millets. Vary the pulses, vegetables, fruits, roots, nuts and seeds you consume.

Having early and good breakfast and having your lunch and dinner at right intervals and then filling the gaps with fruits and nuts servings, is a tradition followed in most locations across the world. All you need to follow the same old good habits and avoid falling prey to the modern day junk food consumption style at unusual times when your body is not ready to digest and consume food.


Consume home made fresh food and avoid the stored and preserved food. Table below may help to figure out a combination of food everyday

Food ItemMajor NutrientsVitamins and Minerals
Rice Protein 2.3%Magnesium, Vitamin B-6, Iron
WheatProtein 13%
Dietary fiber
Manganese, Phosphorus and Niacin
Finger Millet or
Ragi
Protein 6%
Carbohydrates 70%
Dietary fiber 15%
Rich in Calcium.
Rich in Minerals compared to Rice and Wheat.
Rich in Amino acids
Corn or
Makkai or
Makka Cholam
Protein 3.4%
Fat 2%
Potassium, Iron, Zinc, Magnesium,
Phosphorus, and Selenium
Sorghum or
Jowar or
Jowar Cholam
Protein 22%
Fat 4%
Magnesium, Potassium, Phosphorus,
Iron, and Zinc.
Sago or
Javvarisi
Carbohydrates-94% Calcium, Iron
Red gram or
Toor Dal
Protein 22%
Fat 2%
Dietary fiber
Rich in Potassium, Iron,
Folic acid, Vitamin C, Vitamin B1,
Magnesium, Vitamin B6 and Calcium
Black gram or
Urad or
Urad Dal
Protein 24%
Fat 1%
Magnesium, iron, potassium,
phosphorus and calcium
White beansProtein 10%
Fat 0.3%
Rich in Iron, Copper, Folate, Potassium.
Contains Potassium, Magnesium,
Zinc, Calcium
Green gram or
Moong or
Moong Dal
Protein 24%
Fat 1%
Calcium, Iron, Vitamin B-6,
Magnesium
Boiled MoongProtein 3%
Fat 1%
Folates(Vitamin B9), Niacin (Vitamin B3),
Riboflavin(Vitamin B2), Thiamin(Vitamin B1),
Vitamin C
Raw Sprouted
Whole Moong
Protein 24%
Fat 1%
Dietary fiber
Vitamin C
Chick peas or
Channa or
Sundal
Protein 16%
Fat 6%
Iron, Magnesium, Phosphorus, Folate,
Pottasium, Vitamin B6, Calcium
Channa Dal
(split)
Protein 10%
Fat 2%
Vitamins and minerals gets lost
when Channa split into Dal
Rajma cooked Protein 22%
Fat 1%
Dietary fiber
Rich in Pottasium.
Should not be taken raw.
needs to be properly cooked
Cowpea or
Karamani or
lobiya or
Thatta Payir
Protein 23%
Fat 1%
Dietary fiber
Iron, Thiamine, Riboflavin,
Niacin, Vitamin B6, Folate, Calcium,
Magnesium, Phosphorus, Potassium, Zinc
Butter beans or
Lima beans boiled
Protein 8%
Fat 0.4%
Dietary fiber
Vitamin C, Thiamine, Magnesium, Zinc, Iron
Soya Bean Protein 43%
Fat 19%
Iron, Carotene, Lysine, Folic acid
Black Pepper Protein 11%
Fiber 25%
Fat 3%
Rich in Vitamin A Vitamin C Calcium Potassium
MustardProtein 1% Vitamin K Vitamin C Sodium
Cumin or JeeraProtein 18%
Dietary Fiber 11%
Very rich in Iron, calcium and magnesium.
Vitamin A, Vitamin C, Vitamin B6
Green BeansProtein 2%
Fiber 3%
Vitamin C
Broad Beans or
Avarakkai
Protein 7.6%
Dietary Fiber 5%
Folate, Manganese, Nagnesium,
Copper, Phosphorous, Potassium,
Iron, Thiamine, Zinc
BrinjalProtein 1%
Dietary Fiber 3%
Folates, Copper, Manganese,
Vitamin C, Vitamin E, Vitamin K
Carrot Protein 1%
Fiber 2.8%
Vitamin A, Vitamin B6,
Biotin, K1, Potassium
Drumstick Pods Protein 2%
Fiber 3%
Very rich in Vitamin C
more than required for a day.
Has Vitamin B5, Manganese, Magnesium
Drumstick Leaves Protein 9% Very Rich in Vitamin A and Manganese.
Rich in Iron.
Contains Calcium and Potassium
RadishProtein 1% Rich in Vitamin C
PotatoProtein 2%
Fiber 2%
Rich in Potassium, Vitamin C,
Folate, and Vitamin B6
Ladies Finger or
Okra or
Vendakkai
Protein 2%
Dietary Fiber 3%
Vitamin C, Vitamin A
Beet rootProtein 1%
Dietary Fiber 3%
Contains Potassium.
Small amounts of Vitamin C,
B6, Iron and Magnesium
Chow ChowProtein 1%
Dietary Fiber 1%
Vitamin C, Iron, Magnesium
OnionProtein 1% Vitamin C, B6, Potassium
Small onion or
red pearl onion
shallot
chinna vengayam
Ulli
Protein 2.5%
Dietary Fiber 3%
Vitamin B6, Folate, Vitamin C and Manganese.
Has small amounts of Thiamine,
Vitamin B5, calcium, iron, phosphorus,
Potassium, Magnesium and Zinc
Green chilliesProtein 12%
Fat 4%
Very rich in Vitamin C.
Has good amount of Vitamin K
and Vitamin B6. Has traces of
Vitamin A, Vitamin C, Thiamine (B1),
Riboflavin (B2), Potassium, Copper, Manganese,
Niacin, Folate, Iron, Magnesium
and Phosphorus
Bottle Gourd or
Lauki or
Podalangai
Protein 0.5%
Dietary Fiber
Vitamin C, Zinc, Potassium
Ridge Gourd or
Peerkankai
Vitamin A, Vitamin C,
Vitamin B-6, Magnesium
Bitter Gourd or
Pavakkai
Protein 3%Very Rich in Vitamin C, Vitamin A,
Vitamin B6, Magnesium, Pottasium.
Contains Iron
Scarlet Gourd or
Ivy gourd or
Kovakkkai or
Indian Tindora
Protein 1% Rich in Vitamin A
GarlicProtein 8%
Fat 0.6%
Fiber 5.5%
Rich in Vitamin B6, Manganese,Vitamin C,
Selenium, Zinc, Copper, Phosphorous,
Potassium, Calcium, Iron, Manganese,
Thiamin, Riboflavin, Niacin
Ginger Protein 2%
Fat 1%
Dietary Fiber 2%
Vitamin C, Vitamin B-6, Magnesium, Potassium
Capsicum or
Bell peppers
Protein 2%
Dietary Fiber 1%
Very rich in Vitamin C,
4 times of what is required daily.
Rich in Vitamin A, Vitamin B-6,
and Potassium. Contains Iron and Magnesium
Coriander or
Cilantro or
Kothumalli
Protein 2%Very rich in Vitamin K,
Vitamin A, Vitamin C.
Rich in Vitamin E, Riboflavin and Folate.
Contains Manganese, Copper,
Potassium, Iron, Calcium
Pudina Protein 4%Rich in Vitamin C, Iron,
Magnesium, Vitamin A, Calcium,
Potassium. Contains Vitamin B6
Curry Leaves Protein 6%
Fat 1%
Fiber 6%
Rich in Vitamin A,
Vitamin C, Calcium, Iron