The Healing Effects of Food How Food Can Heal your Body 

Eating the right food will build your body and will destroy the diseases. Now it is time to realize the importance of food’s nutritional value and your body requirements. Food Nutrient maintains your body and in fact, we all can say we are what we eat. 

The habit of your food intake is your choice and style. It is time to change your food intake habits and style as well.

Do you know the Day to day impacts of optimal nutrition on your body? 

The day-to-day impacts of nutrition can help to reduce the risk of developing diseases and disorders like cancer diabetes and heart diseases. Food nutrients help to gain muscles which are essential for our optimal health. The quality of our tissues joint pain growth and development of your whole body depends on the food nutrition you intake. 

The nutritional value boosts our cognitive function of focus and concentration and our quick decision-making ability improves and enhances. Exercise enhances the capacity if good nutritional practices are included in your daily eating routine.

The strength and power of your body depend on your nutrition and prevent the risk of injury. The bone strength and sleep quality can be improved if you modify your daily food intake routine.

The food keeps you alive and functional as well. The powers of good nutrition fuel your body for optimal performance during exercise and keep you active and alert all the time.

5 Food Intake Rule for Optimal Health

These five rules you can include in your day to day routine to improve your health and boost your performance

  1. Food intake schedule:   Meal Planning
  2. Key Nutrients:               Take care of food’s nutritional values
  3. Selection of Food:          Careful Selection of Food
  4. Food Intake Portion:     The Right quantity of food Intake
  5. Hydration                       The Right quantity of Drinking Water
  1. Food intake schedule:  The meal plan Common Routines

Eat every 2 – – 3 Hours

Breakfast — Snack — Lunch –Snack — Dinner

Three Square Meals 

Breakfast — Lunch — Snack — Dinner

Skipped meals (or fasting)

Lunch — Snack — Diner

Whatever schedules you choose make it consistent

  1. Key Nutrients  

Proteins are the building blocks of your body tissues muscles bones organs and brain and keep your body healthy and strong and support growth & development.

CARBOHYDRATES: are important and part of our diet but a right portion

The main source of fuel for the body & brain

Energy sources during Exercise

Provide soluble & insoluble fibers that support gut health and cardiovascular health

– FAT: has a bad reputation but actually, we need the useful types of fats  

Support joint health (anti-inflammatory)

– Enhance cognitive function

– Enable the body to absorb essential vitamins (A, D, E, and k)

Vitamins & Minerals

Support every vital function in the body (to keep you alive)

– keep the immune system strong & healthy

– Protects the body from Disease

Include all key nutrients in your every meal

  1. Selection of Food: 

|Protien |Carbohydrates | Fat

Lean Meats, Dairy Grains

  1. Food Intake Portion: 

Use your hand

Protein (1 serving) = 1 Palm (3 oz.)

Carbohydrate (1 serving) = 1 Cupped hand (1/2 cup)

FAT (1 Serving) = 1 Thumb (1 oz.)

Fruit & Vegetables (1 serving) = 1 Fist (1 cup)

Male (2000 calories /day)


Servings of Protein


servings of carbohydrates half or more are Fruits and Vegetables



Female (1600 Calories/day)


Servings of Protein


servings of carbohydrates half or more are Fruits and Vegetables


Servings of Fat


  1. Hydration 

 The human body is -75% of Water | Small changes in hydration can impact the body

Dehydration Symptoms 

-Headaches Constipation – Fatigue -Joint & Muscle pain – Reduced athletic performance

Impaired cognitive function – Calculate your requirements:

Water Drinking Formula = Weight in pounds divided by 2   120Lb divided by 2= Lb60

60 = of ounces of calories free fluid per day

Best Fluid Sources:

  • Water
  • Coffee or Tea (no sugar or cream)
  • Unsweetened iced tea
  • Lemon water

What is Diet? 

The diet means the food and drinks a person consumes in his or her daily routine and the mental and physical effects associated with eating. While a good diet means the nourishment of the body.

Consider the Food as a Medicine

Many medical systems exist in the world such as Chinese Medicine, and Ayurveda Medicine food has been an important way to treat illness and maintain health. Slowly the traditional medical systems are realizing the importance of these practices.

Several studies have proved that enough evidence is there to prove that certain foods have the necessary effects to prevent disease and cure the body. We can use these foods as a comprehensive approach to health. For Example

Garlic is often used to lower the blood cholesterol

Green tea is used as a source of antioxidants to protect cells, tissues, and cellular

Studies show that ginger may an effective treatment for nausea

Many plants contain protective, and disease-preventing compounds known as phytochemicals. The whole plant ingredient should be eaten because the outer skin or outer hull of the plant contains important nutrients and fiber have significant health benefits. 

The Importance of Vitamins & Mineral

What are vitamins? The unit of (calcium and molecules etc. organic chemistry term) Keep away diseases and keep you healthy. The human body fights against the microorganism through the vitamin intake and your body enhances the immunity level.

There are 13 types of vitamins that your body needs, 4 of them are extremely essential. The four essential Vitamins are A, B6, C, and D. These four vitamins play an important role in the longevity of your body. 

What are proteins? Proteins are made up of different types of amino acids the body needs to function properly. That is why nutritionists always stress the proper protein intake in your diet even if you are looking to lose weight.

Proteins play an important in your life. Proteins are the building blocks of your body. Protein is responsible for a staggering 16% of the average human Body weight. 

FAT: Avoid animal fats but not too much. Of course, excessive intake of fats causes problems. A study by Harvard medical school found that fats help in the absorption of other nutrients. On top of that fats play an important role in cell building. Fats help to improve muscle movements as well.


Our body needs a range of minerals to keep the body functioning properly and needs these nutrients in the right quantity. These minerals maintain the bones and teeth strength maintains the immune system, and help vitamins to perform their functions in the body.

16 minerals are essential to perform the body’s function properly. The minerals perform two functions in the body growth and reproduction. Minerals make up 3-4 percent weight of the human body. There are two kinds of minerals one is a macro mineral and the second is micro minerals.

Macro Minerals: the body needs a large number of macro minerals these are calcium, sodium, magnesium, and potassium. Micro minerals: iron and zinc are needed in smaller quantities and some micronutrients like selenium magnesium and iodine are required in minute quantities and are called trace elements.

Some nutrients enable the body to absorb minerals for example Vitamin D helps to absorb calcium Vitamin C helps to absorb Iron. Micronutrients such as tannin found in tea and phytic acid found in brown rice and wheat bran help to absorb calcium iron and zinc.

The human body maintains its stock of minerals for short period. If the mineral quantity is low then the body takes minerals from the muscles. 

Plants Based Nutrients and their Importance

The whole plant including skin or outer hulls both are useful and have benefits. Fiber helps to maintain blood sugar levels and prevent insulin resistance which is a major factor in obesity and type 2 diabetes.

The grain hulls, such as wheat and rice have the nutritional elements and vitamins. The fruit and vegetable skins contain important nutrients and antioxidants helpful to fight cancer disease. The whole foods in the diet prevent well osteoporosis disease and supply vitamins and minerals, suitable for young women in their early teenage.

The Food Groups Fruits and Veggies: 

Daily 5 to 13 serving a variety of fruits and vegetables 

One piece of fruit,

½ Cup Vegetables

1 Cup Salad greens or ½ cup of juice without sugar

Grains: Whole grains and refined grain products

Protein: Good mix of animal and plant proteins 

Eating a variety of proteins will give you all sorts of amino acids

Fats: Only beneficial fats. Plant and fish fats are much better and avoid animal fats.  


Young people are blamed for pimples by eating fatty and fried food like chips burgers chocolates and soft drinks and refined carbohydrates found in sweets are the foods that cause acne. Junk foods are linked with acne disease. 

Infect acne starts when the sebaceous glands overproduce oil or sebum secreted from the pores. The sebum carries dead cell debris away with it, and the overproduction of secreted blocks the skin pores.

The bacteria and dead cells normally present in the skin convert the mas into compounds and irritate the glands. This irritation and rupture cause inflammation and the spots on the skin surface look very bad and unattractive.    

Foods Help to Heal Skin from ACNE

Causes of Disease Deficiency of Vitamins and Minerals Foods Help to Heal Skin Minimize the intake of suspected food 
Overproduction of sebaceous glands oil or sebum secretion from the skin pores and Sebum carries dead cell debris with it, This overproduction of oils blocks the sticky mass of oil and dead cells, then the bacteria normally present in skin convert the mass into compounds that irritate and rupture small glands, causing inflammation and unattractive pimples.   Zinc and Vitamin A

Vitamin A helps to maintain healthy skin


Fats claimed to counteract acne

Shell Fish, 

Nuts, Poultry and Lean meal,

Boiled Eggs Dark green vegetables Spinach carrot Fruits Orange Apricot and Mangoes

Drinking Sweet milky is calming and helps people to overcome anxiety 

1. Chocolate and sweets

2. High salted snacks

3. Added Sugar



This disease occurs for many reasons and there are four types of anemia. A poor diet or internal bleeding from an ulcer or cancer causes anemia. If Red blood cell quantity falls below the normal level causes anemia. Missing the hemoglobin vital protein molecules causes anemia.

Hemoglobin the vital protein molecules that carry oxygen in the bloodstream is lowered or the number of blood cells falls below the normal levels, then the supply of oxygen to the tissues is reduced, and then a mild level of anemia manifests itself.

The Symptoms of Anemia: tiredness and general weaknesses 

Severe Symptoms of Anemia: Lethargy Paleness, Breathlessness, Palpitations, Giddiness, Swollen Feet, and Leg Pains. 

Foods Help to Heal the Body and Prevent Anemia

Causes of Disease and Effects on body Deficiency of Vitamins and Minerals Foods Help to Heal Skin Minimize the intake of suspected food 
Hemoglobin deficiency 

Iron deficiency 

Poor Diet

Symptoms: Tiredness and general weakness paleness heart Palpitations swollen feet and leg pains

Vitamin A, Iron, and folate The phytic acid in Wheat Bran and Brown Rice can also inhibit iron absorption

Animal sources of iron meat fish green leafy vegetables grain and pulses 

Drinking tea with meal



Every one of us experiences bad feelings at some time. IF it remains for a few moments it’s okay but if it is permanent then it is a chronic and a medical problem and a doctor should be consulted.

Symptoms: Dry Mouth, Breathlessness, Heart Thudding, Dizziness Chest Pain, Diarrhea, and Fatigue

These symptoms can vary from person to person

Lose: Anxiety may undermine the immune system. Loss of appetite and loss of weight as well. The food deficiencies may aggravate more anxiety. There is evidence that a lack of magnesium and vitamin B6 causes anxiety.  

The medical opinion argues that diet can help to eliminate some of these symptoms by eating the right foods  

Disease and its Effects on Body Physical Symptoms  Foods help to Prevent Anxiety Minimize the Intake of Suspected Food 
A psychological State of mind, anxiety manifests Dry mouth, Breathlessness, Dizziness, chest pains Diarrhea and mental Fatigue Meat, Eggs, Cheese, Nuts, and Green Leafy Vegetables are good sources of B vitamins

Citrus fruits for  vitamin C

Drink Sweet milk 

. Tea, Coffee, and colas, which contain caffeine

. Coca and Chocolate

. Alcohol

Note: Never take tea with the meal



There are 200 hundred kinds of arthritis. Two kinds are common of arthritis are Osteoarthritis and Rheumatoid arthritis

Osteoarthritis patients should improve their diet by eating whole grain cereals and fresh fruit and vegetables

Causes of Disease and Effects on body Exercise and Fish oil and Soya bean Importance Foods Help to Heal the infected joints Minimize the intake of suspected food 
There are two hundred kinds of Arthritis 

Two common arthritis kinds are Osteoarthritis and Rheumatoid arthritis. 

Scientific evidence shows that fish Oils are helpful to people who suffer from rheumatoid arthritis. Salmon, trout, herring, mackerel, sardines, cod, and halibut all contain polyunsaturated fats called omega-3 fatty acids, which have an inflammatory effect on the joints of arthritis sufferers.  . Whole grain Cereals Fresh Fruit, Vegetables, for osteoarthritis,

.Soya beans and tofu, if the problem is rheumatoid arthritis

. Sardines, Salmon, cod, and halibut

Recommended food and fish oil intake

Fresh oily fish two to three times a week


Fish Oil Capsules can be used    

Refined Foods, Saturated foods, Sugar Salts, for Osteoarthritis


Mental Fatigue and Tiredness

Mental Fatigue and Tiredness are the symptoms and the many causes of these two conditions. Illness, stress, or lack of sleep is the most common cause of fatigue and tiredness. Another common cause of fatigue and tiredness is Anemia, which Reduces the quantity of oxygen delivered to the brain and tissues. 

Anemia occurs as a result of chronic illness or poor diet. In women, the most common form of anemia is caused by iron deficiency as a result of poor diet blood loss, or illness. The main source of iron is meat. 

Causes of Disease and Effects on body Deficiency of Vitamins and Minerals Foods Help to Heal Body Minimize the intake of suspected food 
Illness, lack of sleep anemia, the reduced capacity to deliver oxygen to the tissues Iron, Zinc-rich folate Carbohydrate Iron-rich foods such as lean red meat

Zinc-rich foods such as shellfish 

Dark  green vegetables for folate 

Complex carbohydrates such as pasta

Meat, fish, and eggs for vitamin B12

Sugar. Cakes Biscuits and Sweets 

Caffeine in tea, coffee colas, and alcohol

Avoid drinking tea with meal


Mood Changing Diet

Every day the food you eat exerts profound effects on your body and mood. There is a great link found between food and mood. The nutrient in the diet left effects on your body and mood. The level of glucose in the bloodstream affects your mental state. 

You can alter your mood by eating certain foods that have certain effects on your body and you feel good and behave well.

An amino acid called tryptophan is found in protein-rich foods such as meat, milk, and eggs. Tryptophan is a component of a soothing neurotransmitter called serotonin. The Serotonin chemical plays an important role in the body for having good sleep and may control depression as well.  

Eat carbohydrate enrich meals because it helps to increase serotonin chemicals in your brain to have a calm feeling. The B vitamins deficiency can have adverse effects on your mood. Alcoholics are prone to both thiamin and B12 deficiency.

Rich sources of vitamins include beans, brown rice egg yolks, fish nuts soya beans and wholegrain cereals, dairy products poultry and. Vitamin B12 is found mainly in animal products fortified with B12 breakfast cereals.  

Mood Changing Diet

Causes of Disease and Effects on Body Deficiency of Vitamins and Minerals Foods Help to Heal the Body Minimize the Intake of Suspected Food 
Nutritional deficiencies and allergic reactions affect your mood Omega 3 Fatty Acids

Vitamin D 

Salmon, Sardine Fish

beans, brown rice egg yolks, fish nuts soya beans, wholegrain cereals, Poultry

Caffeine and alcohol

Avoid taking tea with the meal


Aggression and Delinquency

Scientific studies have that there are certain elements in food or a lack of key nutrients that can make you aggressive and antisocial behavior. High sugar diet refined foods fancy coloring food for instance have been cited as possible triggers for aggression and hyperactivity.

Causes of Disease and Effects on Body Deficiency of Vitamins and Minerals Foods Help to Heal the body Minimize the Intake of Suspected Food 
Chromium is needed to metabolize sugar and without it, the body‘s insulin is less effective at controlling the blood’s glucose levels The hypoglycemia triggers the aggressive behavior as the brain receives reduces the quantity of  glucose quota  Chromium Whole Grain food, Fruits and vegetables Diet High in Sugar Refined Food Colourful Foods

Cakes, Biscuits, and Sugar

Excessive Amounts of tea, coffee alcohol can also trigger aggression