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Table 1

Sr. no. Name Biological source Usability as food Type of phytochemical Medicinal use Reference

12 Caraway Seeds of Carum

13 Black

cumin

14 Black

mustard

15 Fenugreek Seeds of Trigonella

16 Dill Fruits and leaves of

17 Chili

pepper

18 Nutmeg Dried seeds of

19 Mace The outer covering

20 Star-anise Dried fruits of

21 Asafoetida Exudates of rhizome

22 Peppermint Leaves of Mentha

23 Holy basil Whole plant of

24 Rosemary Leaves of

25 Oregano Leaves and owering

carvi (Umbelliferae) Seeds of Nigella

sativa (Ranunculaceae)

Seeds of Brassica sinapis alba (Brassicaceae)

foenum graecum (Leguminosae)

Anethum graveolens (Umbellieae)

Fruits of Capsicum annuum (Solanaceae)

Myristica fragrans (Myristicaceae)

of seeds of Myristica fragrans (Myristicaceae)

Illicium verum (Schisandraceae)

or tap roots Ferula asafoetida (Apidae)

piperita (Lamiaceae)

Ocimum tenuiorum (Lamiaceae)

Rosmarinus ofcinalis

(Lamiaceae)

tops of Origanum vulgare (Lamiaceae)

Indian spice Volatile oils Antioxidant activity [24]

Spice in food dishes

In seasoning for food dishes

As a vegetable and avoring agent

As spice for various foods

Food spice, avoring agent

Whole spice and powdered spice mix

Food spice, a major ingredient in Chinese and Vietnamese cuisines

Used as a condiment in foods, as a digestive in food, and avoring agent in pickles

Used as a condiment in food dishes

Used in chutneys Alkaloids, avonoids, tannins,

A avoring agent with an earthy, sweet-yet-savory avor

In the crushed form used as a avoring agent in Italian cuisines

Nigellone, thymoquinones, hydrothymoquinones, stable oil, proteins, alkaloids, saponins, and essential oils

Sinapic acid and sinapoyl conjugates

Steroidal saponins (diosgenin and trigogenin), free amino acids (hydroxy isoleucine and lysine), and avonoids and alkaloids (gentianine and trigonelline)

Carvone, α-phellandrene, limonene, dill ether, myristicin

Capsaicinoids, capsaicin, an alkaloid

Argenteane (lignans) Antimicrobial, antipyretic,

Lignans Antimicrobial, anticaryogenic

Anethole, α-pinene, phellandrene, p-cymene, limonene, and d-terpineol

E-1-propenyl sec-butyl disulde (40.0%) and germacrene B (7.8%)

Volatile oil, monoterpenes Antiviral, antibacterial,

leucoanthocyanins, terpenes, phenols, Saponins

Phenolic acids and diterpenes including carnosic acid, carnosol, caffeic acid, rosmarinic acid, avonoids, tannins, and volatile oils

Polyphenols and avones Antioxidant [22]

Antibacterial, antifungal,

anticancer

Antimicrobial [18]

Improve the function of insulin,

lower blood sugar levels

Carminative, stomachic, and

diuretic

Antioxidant, anti-inammatory,

cardiovascular benets,

antimicrobial

asthma, heart disorder, and bad

breath

activity stomach aches

Carminative, antifungal, antibacterial, analgesic, sedative, anticarcinogenic, and antioxidant

Sedative, expectorant,

analgesic, carminative,

stimulant, antiperiodic,

antidiabetic, antispasmodic,

emmenagogue, vermifuge,

laxative, anti-inammatory,

contraceptive, and antiepileptic

effects

anti-inammatory, antifungal,

anti-asthmatic, allopathic,

spasmolytic, antiheadache,

antiseptic

Diabetes management, and as

an immunomodulatory agent

Antimicrobial, strong

antioxidant, chemopreventive,

anticarcinogenic,

hepatoprotective

S. S. Bandekar and A. G. Namdeo

[18]

[24, 25]

[26]

[25]

[18]

[27]

[28]

[29, 30]

[24, 25]

Eating andHealing: Traditional Food asMedicine

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Table 1

Sr. no. Name Biological source Usability as food Type of phytochemical Medicinal use Reference

26 Thyme Leaves and tops of

Thymus vulgaris (Lamiaceae)

27 Parsley Leaves of

Petroselinum crispum (Apiaceae)

28 Celery Leaves of Apium

graveolens

(Apiaceae)

29 Saffron The dried red stigma

of Crocus sativus (Iridaceas)

For avoring different foods

Coloring and avoring agents in sweets

Flavonoids and phenolic acids, natural terpenoid thymol, and phenol isomer carvacrol

Flavones: Apigenin, chrysin, luteolin, glycosides of apigenin, luteolin, and diosmetin

Flavones and their glycosides: apiin and apigenin 7-O-glycoside, glycosides of apigenin, luteolin, and diosmetin

Crocin, crocetin, picrocrocin and safranal, carotenoids: (glycosides of crocetin)

Antioxidant, antimicrobial,

antitussive, antispasmodic, and

expectorant effects

Antioxidant, anti-inammatory [31, 32]

Antioxidant [32, 33]

Antioxidant, anti-inammatory,

neuroprotective

485

[27]

due to their diversity in structures account for various activities such as antioxidant, anti-inammatory, anticarcinogenic, and free radical scavenging activities. Flavonoids are believed to reduce oxidative damage thus showing the potential for protection from cancer. Flavonoids are present in teas, wines, fruit juices, vegetables, and fruits and are shown to reduce the risks of mortality in patients with cancer and cardiovascular disorders. Recent studies on Flavonoids are focused on exploring and quantifying the health benets of dietary intake of avonoids. Even though research in this area is gaining pace, the historical evidence of the well-being of humans with a balanced intake of colorful seasonal foods is proof of the health benets of avonoids [31, 34].

Flavonoids can be classied into:

1. Flavonols

2. Flavones

3. Flavanols

4. Proanthocyanidins

5. Flavanones

6. Anthocyanins

Flavonols are found in fruits, vegetables (especially green leafy vegetables), and grains. Flavanol aglycons include kaempferol, quercetin, myricetin, isorhamnetin, and rhamnetin. In plants, avonols are found as free aglycones and their glycosides. The glucosides show antimutagenic effects. The Free avonol aglycones show anticancer potential. They also possess antihypertensive, antibacterial, and antiviral properties [33, 35].

Flavones are conned to limited edible plants and contain free aglycones and glycosides of apigenin, luteolin, tangeretin, and diosmetin. It is found in vegetables like hot pepper fresh parsley and celery. It is also found in spices and herbs like oregano, rosemary, and thyme [33, 35].

Flavanols (catechins) are found in high concentrations in Tea and to some extent in fruits and spices. They are of two

types namely catechol (catechins) or pyrogallol type (gallocatechins).They majorly include Catechin, epicatechin gallate, and epigallocatechin gallate. They majorly show antihypertensive, antibacterial, and antiviral properties [33,35].

Proanthocyanidins are polymers bound with two or more avanols which constitute most of the tannins present in plants [33].

Flavanones are present in almost all citrus fruits but absent in most vegetables. They include aglycones and glycosides of hesperetin, eriodictyol, and naringenin [33, 35].

Isoavones form the major component of soybean and are majorly found in Legume plants. Daidzin, genistin, glycitin, and also malonylated isoavones are known as soy isoavones. They are found in traces in other legumes like chickpeas and black turtle beans [33].

Anthocyanins are found in many edible plants like fruits and beans. Some Anthocyanins include Cyanidin, delphinidin, malvidin, peonidin, and pelargonidin. They are of numerous types and are present in colorful plants. They show improvement in liver health, visual function improvement, and reduce oxidative damage [33].

Flavonoids as a whole are found to possess profound antioxidant effects. They are also shown to reduce the risks of central nervous system problems. They are found to possess enzyme-level effects and thus show antidiabetic effects [33]. Flavonoids from Tea, Green Tea, Fruits, and Berries containing Anthocyanin, and Flavanones have shown positive health outcomes in cardiovascular disease-containing patients. Foods with Flavanols and Isoavones have also shown an effect on cholesterol through different mechanisms. In addition, avonoids have shown, anti-inammatory effects and effect on platelet aggregation. Thus, concluding that avonoid- rich foods have the potential to reduce cardiovascular risks [36].

Different foods containing avonoids, the avonoid composition, and their benecial effects on health are shown in Table2.

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Table 2 Flavonoids containing foods showing medicinal benets

Sr. o. Name Origin Biological source Flavonoid content Use Reference

Cereals and pulses

1 Tartary

buckwheat

2 Buckwheat Asia Seeds of Fagopyrum

3 Black rice/

purple rice

4 Red rice Africa and

5 Sorghum Africa Grains of Sorghum

6 Soybean China Beans of Glycine max

7 Black bean America Beans of Phaseolus

8 Purple corn South America Beans of Zea mays

9 Broad beans Persia Beans of Faba sativa

10 Moong

beans

11 Cowpea Africa Seeds of Vigna

12 Chickpea Turkey Seeds of Cicer

Vegetables and herbs

13 Oregano Leaves and

14 Rosemary Mediterranean,

15 Thyme Southern Europe

16 Parsley Greece and

17 Celery Mediterranean

18 Onions Asia Bulbs of Allium cepa

East Asia Seeds of Fagopyrum

tataricum (Polygonaceae)

esculentum (Polygonaceae)

India & China Grains of Oryza sativa

(Poaceae) Grains of Oryza

Madagascar

Indian subcontinent Beans of Vigna

owering tops of Origanum vulgare (Lamiaceae)

Portugal, and North-Western Spain

from Spain to Italy

Morocco

region

punctata (Poaceae)

bicolor (Poaceae)

(Leguminosae)

vulgaris (Fabaceae)

(Poaceae)

(Fabaceae)

radiate (Fabaceae)

sinensis (Fabaceae)

arientum (Fabaceae)

In the crushed form used as a avoring agent in Italian cuisines

Leaves of Rosmarinus ofcinalis (Lamiaceae)

Leaves and tops of Thymus vulgaris (Lamiaceae)

Leaves of Petroselinum crispum (Apiaceae)

Leaves of Apium graveolens (Apiaceae)

(Amaryllidaceae)

Proteins, polyphenols, D-chiro-inositol, avonoids, resistant starch, dietary ber, minerals, and vitamins

Gallic acid; Flavonol glycosides: quercetin, rutin

Anthocyanins Antioxidant [22]

Anthocyanins Antioxidant, free radical

Glycosides of avones: apigenin, luteolin, and diosmetin

Caffeic acid, ferulic acid, gallic acid, isoavones: daidzein Daidzein, genistin, glycitin, formononetin

Isoavones Antioxidant [22]

Anthocyanins, cyanidin 3-O-glucoside

Flavanols: epicatechin, epigallocatechin, and catechin

Flavanols: epigallocatechin and epigallocatechin gallate

Flavonol: quercetin Antioxidant [20]

Polyphenols and avones like apigenin and luteolin

Phenolic acids; avones like apigenin and luteolin

Flavones: apigenin, chrysin, luteolin, glycosides of apigenin, luteolin, and diosmetin

Flavones and their glycosides: apiin and apigenin 7-O-glycoside, glycosides of apigenin, luteolin, and diosmetin

4′-O-glucosides and 3,4′-di-Oglucosides of isorhamnetin and quercetin

S. S. Bandekar and A. G. Namdeo

Prevention of AIDS, and prevention and treatment of cancer, and cardiovascular and cerebrovascular diseases

Antioxidant, antihypertensive, antibacterial, and antiviral properties

scavenging activity Antioxidant [33]

Antioxidant activity [20]

Antioxidant [33]

Antioxidant [22, 32]

Antioxidant, chemopreventive, and anticarcinogenic

Antioxidant, antimicrobial [27, 32]

Antioxidant, anti-inammatory

Antioxidant [32, 33]

Antioxidant, anticancer [33]

[37]

[22, 33]

[22]

[24, 25]

[31, 32]

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Table 2

Sr. o. Name Origin Biological source Flavonoid content Use Reference

19 Shallot Asia Bulbs of Allium

20 Kale Mediterranean and

21 Lettuce Egypt Leaves of Lactuca

22 Spinach Persia Leaves of Spinacia

23 Broccoli Mediterranean Flowering head and

24 Endive Egypt and

25 Sweet

potato

26 Tomato America Fruits of Solanum

27 Eggplant Northern Africa Fruit of solanum

28 Drumstick

leaves

29 Red chili

Pepper

Fruits & berries

30 Apple Central Asia Fruits of malus

31 Peach Eastern China Fruits of Prunus

32 Pear Europe, North

33 Apricot China Fruits of Prunus

Anatolia

Indonesia

Central and South America

Indian subcontinent Leaves of Moringa

Bolivia Fruits of Capsicum

Africa, and Asia

ascalonicum (Amaryllidaceae)

Leaves of Brassica oleracea (Brassicaceae)

sativa (Asteraceae)

oleracea

(Amaranthaceae)

stalks of Brassica oleracea (Brassicaceae)

Leaves of Cichoriumendive (Asteraceae)

Tubers of ipomoea Batatas (Convolvulaceae)

lycopersicum (Solanaceae)

Melongena (Solanaceae)

oleifera (Moringaceae)

annuum (Solanaceae)

Sylvestris (Rosaceae)

persica (Rosaceae)

Fruits of Pyrus

pyrifolia (Rosaceae)

armeniaca (Rosaceae)

4′-O-glucosides and 3,4′ glucosides of isorhamnetin and quercetin

Flavonol glycosides: quercetin 3-O-glycosides like rutin, isoquercitrin, and quercitrin; kaempferol 3-O-glycosides

Flavonol glycosides: quercetin 3-O-glycosides like rutin, isoquercitrin, and quercitrin

Flavonol glycosides: rutin, spinacetin glycosides, and patuletin

Flavonol glycoside: Kaempferol 3-O-glycosides

Flavonols: quercetin 3O-glycosides like rutin, isoquercitrin, and quercitrin

Flavanones like hesperetin, eriodictyol, and naringenin; avonols like quercetin, kaempferol, and myricetin

Anthocyanins (nasunin and malvin)

Phenolic compounds: caffeic acid, ferulic acid; avonols: quercetin, kaempferol, rutin

Flavonols quercetin 3-O-glycosides like rutin, isoquercitrin, and quercitrin

Flavonols like quercetin 3-O-glycosides like rutin, isoquercitrin, and quercitrin Flavanols like catechin, epicatechin, epigallocatechin Proanthocyanidins, anthocyanins

Flavanols like catechin, epicatechin, epigallocatechin; anthocyanins

Flavanols like catechin, epicatechin, epigallocatechin

Flavonols like quercetin, kaempferol, and myricetin, and avanols like catechin, epicatechin, epigallocatechin

-di-O-

Antioxidant, anticancer [33]

Antimutagenic effects, antihypertensive, antibacterial, and antiviral properties

Antihypertensive, antibacterial, and antiviral properties

Antioxidant [33]

Antimutagenic effects, antihypertensive, antibacterial, and antiviral properties

Antioxidant [32]

Antioxidant [

Antioxidant activity [20]

Antimutagenic effects, antihypertensive, antibacterial, and antiviral properties

Antihypertensive, antibacterial, and antiviral properties

Antioxidant and anti-inammatory

[33]

22]

[33]

[36]

(continued)

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(continued)

Table 2

Sr. o. Name Origin Biological source Flavonoid content Use Reference

34 Date fruit Egypt and

35 Amla India, Pakistan, and

36 Lemon Assam, Myanmar,

37 Lime Indonesian

38 Kokum Tropical rain forests

39 Orange Southern China and

40 Mandarin North China Fruits of Citrus

41 Nectarines Eastern China Fruits of Prunus

42 Grapefruit Barbados Fruits of Citrus

43 Mango Southern Asia Fruits of Mangifera

44 Fig Greece Fruit of Ficus carica

45 Plum China Fruits of Prunus

46 Grape Middle east Fruits of Vitis genus

47 Black grape

and raisins

48 Black

currents

49 Cranberry Britain Fruits of Vaccinium

50 Raspberry Asia minor and

Mulberry Temperate Asia and

52 Blueberry North America Fruits of Vaccinium

53 Bilberry Northern Europe Berries of Vaccinium

Mesopotamia

Bangladesh

and China

archipelago and the mainland of Asia

of Western Ghats

Northeast India

Europe and Asia Fruits of Vitis vinifera

Europe and northern Asia

North America Fruits of Vaccinium

America

North America

Fruits of Phoenix dactylifera (Arecaceae)

Fruits of Phyllanthus emblica (Phyllanthaceae)

Fruits of Citrus limoni (Rutaceae)

Fruits of Citrus latifolia (Rutaceae)

Fruits of Garcinia indica (Clusiaceae)

Fruits of Citrussinensis (Rutaceae)

reticulata (Rutaceae)

Persica var. nucipersica

(Rosaceae)

paradise

(Rutaceae)

indica (Anacardiaceae)

(Moraceae)

salicina (Rosaceae)

(Vitaceae)

(Vitaceae) Fruits of Ribes nigrum

(Grossulariaceae)

oxycoccus (Ericaceae)

macrocarpon

(Ericaceae) Fruits of Rubus idaeus

(Rosaceae)

Fruits of Morus nigra (Moraceae)

cyanococcus (Ericaceae)

myrtillus (Ericaceae)

Carbohydrates and several essential nutrients

Ellagic acid, gallic acid Antioxidant [20, 22]

Hesperidin (avanone), taxifolin (avanonol)

Hesperidin (avanone), taxifolin (avanonol) Naringenin Hesperetin

Anthocyanin, garcinol, cynidine Antioxidant, acidulant, and

Hesperidin, naringenin, eriodictyol (avanone), taxifolin (avanonol)

Isoavones: Hesperetin, Hesperidin, hesperetin 7-O-rutinoside

Flavones: catechin, epicatechin, epigallocatechin

Isoavones: naringenin, naringin, and naringenin 7-O-neohesperidoside

Flavones: catechin, epicatechin, epigallocatechin

Flavonol glycoside: rutin Antihypertensive,

Flavones: catechin, epicatechin, epigallocatechin

Anthocyanins in the peel, Proanthocyanidins in pulp, Proanthocyanidins

Anthocyanidins Antioxidant [36]

Flavonols: quercetin, kaempferol, and myricetin

Flavonols (quercetin 3-O-glycosides like rutin, isoquercitrin, and quercitrin); quercetin and proanthocyanidins

Flavones: catechin, epicatechin, epigallocatechin

Anthocyanins (nasunin and malvin)

Flavones: Catechin, epicatechin, epigallocatechin

Flavones: catechin, epicatechin, epigallocatechin

S. S. Bandekar and A. G. Namdeo

Potential nutritional therapeutic diet for patients with metabolic syndrome

Antioxidant [31]

appetizer Antioxidant [31]

Antioxidant [33]

Antihypertensive, antibacterial, and antiviral properties

Antioxidant [33]

Antihypertensive, antibacterial, and antiviral properties

antibacterial, and antiviral properties

Antihypertensive, antibacterial, and antiviral properties

Antioxidant [22]

Antioxidant [36]

Anticancer immunological and cardiovascular benets, antimutagenic effects, anticancer

Antihypertensive, antibacterial, and antiviral properties

Antioxidant [33]

[38]

[16]

[33]

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(continued)

Table 2

Sr. o. Name Origin Biological source Flavonoid content Use Reference

54 Cherry Asia minor Fruits of Prunus

55 Strawberry Brittany, France Fruits of Fragaria

56 Blackberry Asia, Europe, and

north and South America

57 Elderberry Europe and Asia Fruits of Sambucus

Teas

58 Tea East Asia Leaves of Thea

59 Green tea East Asia Leaves of Camelia

avium (Rosaceae)

ananassa (Rosaceae) Edible fruits of Rubus

species (Rosaceae)

nigra (Adoxaceae)

sinensis (Theaceae)

Anthocyanins (nasunin and malvin)

Catechin, anthocyanins Antioxidant [33]

Anthocyanins and other phenolic compounds, mainly avonols and ellagitannins

Anthocyanidins and avonols Antioxidant [36]

Flavanols: gallocatechin, epigallocatechin, epicatechin gallate, epigallocatechin gallate, catechin and epicatechin

Green tea catechin and polyphenols

Antioxidant [33]

Antioxidant [36]

Antioxidant, anti-inammatory

Antioxidant, antiinammatory, radical scavenging activity

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[31]

Food is the source of numerous medicinal phytochemicals that benets the mankind in the mitigation and prevention of health issues if adequately consumed. But the absorption of the components of the food may not always be optimal in all individuals. For proper absorption, there is the role of the gut microbiota, which is responsible for assimilation of the food we consume. Here plays a role, the prebiotics and probiotics.

9 Probiotics andPrebiotics

For optimum absorption and best effects of all foods or medicines that are ingested, there needs to be proper gut microbiota which plays an important role in shaping human health. These are the microorganisms categorized for better understanding as prebiotics, probiotics, synbiotics, and postbiotics, and today, functional products are obtained with these as additives. But the resources providing these in human diet through food have been evident since, traditions. Probiotics can be termed as the live microorganisms ingested in small quantities that show positive health effects on humans and prebiotics are the substrates utilized by the host microorganisms, thus giving the health benets. Synbiotics use the combination of prebiotics and postbiotics to confer health effects, as may be called microbiota with their substrate, administered in adequate amounts for good health effects in humans. Postbiotics are nonviable microbial products or metabolites that show effects on the health of an individual. Today there is an evolution of these to the concepts of parabiotics, oncobiotics, psychobiotic, and pharmacobiotics [39].

Simply, we can consider probiotics being nothing but foods that are substrates for microorganisms and prebiotics are preparations containing good microorganisms in live form. The concept of synbiotics and postbiotics are mere modications and subsets of the other two. Since traditional times, the ingestion of fermented products is prevalent, one such example being yogurt which contains an important strain of probiotic called Lactobacillus. On the other hand, the foods consumed traditionally are the source of the prebiotics [40]. There are traditional beverages like lassi, buttermilk, or yogurt itself which will give us these benecial effects without modern alterations to our traditional foods.

For the optimum results from the food and medicines that human beings consume, there are other underlying factors which can affect the overall process. These factors include the quality and the type of food, the environmental factors, the intrinsic and extrinsic factors affecting human life, and the overall code of conduct by humans.

10 Factors Aecting theHealth Benets

ofFoods

Apart from the food resources and the phytochemical composition, other factors that affect the overall health benets obtained from food, diet, and nutrition include:

1. Food Preparations and Storage

2. Food Combinations

3. Seasonal Considerations (Ritucharya)

4. Daily Routine (Dinacharya)

5. Habits and Physical activity

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10.1 Food Preparations andStorage

Traditionally, cooking has been done using simple techniques and cookware, usually, open or closed cooking of foods in earthen pots or vessels made up of iron, cast iron, copper, wood, or alloys like bell metal (Kansa). Even the storage or eating was done in vessels made up of the same, along with this silver was also used. These metals formed the sources of elements. Today with the modern era, there is a change in the material of construction of the cookware. There is the use of materials ranging from steel and aluminum to glass or even plastic. There is today, evidence of the harmful effects of these modern transitions. Adopting the use of traditional cookware will serve the best outcomes from the foods [41].

Apart from this, the methods used in cooking varies drastically from traditional to today’s modern era. From the use of rewood for cooking to the use of pressurized cooking techniques or microwave techniques to the engineered versions of cooking like gastronomy, cooking has evolved to a great extent. In traditional cooking techniques, the impact of external factors on the foods is minimal, thus making it a minimalistic way of cooking. Even though there is so much advancement in the eld of cooking, the health-conscious subset of people today is moving toward the traditional way of cooking.

10.2 Food Combinations

The effect of combinations of various foods needs to be understood. Some foods enhance the potential of others

when ingested in combination and some foods can diminish the health benets of foods that they are combined with. In Ayurveda, the other one is called Virudha Ahara and is important as it can give a concern if not considered wisely. According to Ayurveda, foods that support the three qualities of mind are classied into Sattvic, Rajasic, and Tamasic foods [42].

Sattvic means pure essence, and sattvic diet is for a consciously spiritual and healthy life. It is considered to nourish the body and maintains it in a peaceful state. It is excellent for those individuals who desire to live a quiet, peaceful, and meditative life. Sattvic foods include sprouted whole grains, fresh fruit, land and sea vegetables, pure fruit juices, nut and seed milk and cheese, legumes, nuts, seeds, sprouted seeds, honey, and herbal teas [42]. The effect of Sattvic food on human body is explained as per Bhagwad Gita Shloka in Fig.1.

Rajasic foods aggravate pitta and vata doshas which in turn increase anger and restlessness. They stimulate more re, outward motion, creativity, aggression, and passion. Such foods are too much spicy, salty, and sour such as pickles, tea, coffee, alcohol, and vegetables like onion, garlic, etc. The mind-body equilibrium can be destroyed if rajasic foods to greater extent [42]. The effect of Rajasic food on human body is explained as per Bhagwad Gita Shloka in Fig.2.

Tamasic foods increase the inner darkness and confusion and include fried and are good for slowing us down, numbing, depressing, and enhancing inertia in humans. Such foods include frozen foods, fast foods, microwaved foods, processed foods, left overnight foods, meat, sh, eggs, onion,

Fig. 1 Bhagwad Gita Shloka relating to Sattvic Ahara

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alcohol, etc. Tamasic food is the unhealthiest food [42]. The effect of Tamasic food on human body is explained as per Bhagwad Gita Shloka in Figs.2 and 3.

Ayurvedic food habits help us to regularize absorption,

assimilation, and elimination thus balancing the doshas in

human body. Foods prescribed as per doshas and prakriti of human help in avoiding the foods that should not be taken together and also guide in appropriate combinations of the foods. The food as per doshas includes diet for vata, pitta, and kapha prakriti respectively. The functions of vata dosha

Fig. 2 Bhagwad Gita Shloka relating to Rajasic Ahara

Fig. 3 Bhagwad Gita Shloka relating to Tamasic Ahara

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control the movements in body, process of elimination, the nervous system, etc. Pitta persons have hot, penetrating or sharp, owing liquid, slightly oily, and light qualities in them. The kapha dosha in the body protects, governs the structure of the body, provides immunity, holds the cells together, forms the muscle and bone, etc. [42].

Vata people should take fresh, warm food with sweet, sour, and salty tastes. They should avoid too much fasting and also the use of spicy food to regulate their digestion. Diet for vata constitution includes warm drinks, sweet fruits, raw nuts, milk, butter, cream, hot cereals, etc. Pitta persons should take Cool foods and drinks, especially in hot weather and also eat a mostly vegetarian diet which suits the constitution, are preferred. Adequate intake of raw food and juices are indicated. Cool water should be taken and hot beverages and foods should be avoided. Kapha people should prefer low carbohydrate, low-fat diets without sugars, and avoid frequent eating, frozen edibles, and cold water [42].

10.3 Seasonal Considerations

It is considered as best for each seasonal food (the ones growing in the particular season) and also the place of growing of foods can play an important role (local foods). This help in keeping the natural harmony in the diet. In Ayurveda, the concept of Ritucharya explains its impact of it on our bodies. There is an impact of the seasonal changes on our Prakriti and hence the choice of foods should be in line with the balancing of the doshas. There are six Rutus namely Shishira—Late Winter season (Mid-Jan to MidMarch),Vasantha—Spring season (Mid-March to MidMay), Greeshma—Summer season (Mid-May to Mid-July), Varsha—Rainy season (Mid-July to Mid-Sept), Sharat— Autumn season (Mid-Sept to Mid Nov), and Hemantha— Winter season (Mid-Nov to Mid-Jan) according to the Gregorian Calendar [43]. There are external environmental changes that can affect internal bodily changes in humans (Tridoshas). Hence, each season demands a change in the diet as per the need of the body according to the environmental impact during that season. The changes in the dietary consumption of food according to seasonal varia-

tion is called “Ritu-Bhukta,” which means, diet according to season [44].

A summary of the dietary preferences and the lifestyle preferences during the different seasons (Rutus) is given in Fig.4.

10.4 Daily Routine (Dinacharya)

It has been discussed in a national conference for public health promotion in 2018, that it is important to consider the impact of the daily routine of patients incurring of the illness. This conference highlighted the importance of the daily regime “DINACHARYA” and the seasonal regime “RITUCHARYA” to get ideal lifestyle benets. It was considered a way to control the hazardous impact of lifestyle disorders at the community level by following healthy regimes as per Ayurveda [44]. A systematic routine helps in synchronizing biological activities to gain benets in health. The biological clock plays an important role in maintaining life processes including metabolism, diseases, sleep, and psychiatric disorders. The chronology of the processes and certain good practices in the daily regime should be followed. Activities other than diet include wake-up time, gut hygiene, oral hygiene, eye care, skin care, exercises, bath, and sleep. The time of activities, especially the time of waking up, taking meals, routine activities, and sleep maintains equilibrium in the body and hence positively impacts longevity and health [45].

A chart showing the preferred daily regime as per the ayurvedic protocols that can benet the human health to maximum by regulating the circadian rhythm of the body is given in Fig.5.

10.5 Habits andPhysical Activity

As rightly said in Bhagwad Gita, Fig.6, the human habits along with physical activity can regulate the health to a greater extent. Apart from being a part of the daily routine, the physical activity and overall habits of human play a vital role in overall regulation of health.

Eating andHealing: Traditional Food asMedicine

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Fig. 4 Diet and lifestyle for six seasons (Rutus)

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