Madhavi Trivedi gives the second part of the diet alphabet

Nuts -
Almonds are high in proteins, calcium, phosphorous, potassium and vitamins (in particular vitamin B2 or riboflavin) level and fibre.

Pistachios are rich in minerals such as potassium, calcium, phosphorous and iron. They also have a high folic acid content.

Peanuts have high nutritive value - mainly for their protein and mineral salt content (potassium, iron, sulphur and iodine) as well as group B vitamins, especially folic acid.

Cashewnuts are rich in proteins, magnesium, pantothenic acid and vitamins (B1 and B2).

Walnuts provide phosphorous, iron, calcium, magnesium, potassium and copper. However, there is no doubt that walnuts have become the most valuable 'healthy' nut for consumption due to their omega-3 fatty acid content that helps to reduce the level of 'bad' cholesterol and prevents cardiovascular disease.

Oats are an excellent heart medicine!
About half a cup dry oat bran or a cup of dry oatmeal puts a dent in blood cholesterol and helps regulate blood sugar level.

Olive and rapeseed oils are a rich source of mono unsaturated fatty acids (MUFA). Though too much of any fat is bad, replacing the saturated fats with MUFA is beneficial.

Psyllium is a bulking agent that promotes bowel regularity. It can be used instead of harsh stimulant laxatives. It is helpful in chronic constipation, irritable bowel syndrome, haemorrhoids, diverticulosis, hiatus hernia, obesity, diabetes, heart disease and cancer.

Quercetin is a naturally occurring bioflavonoid found in high concentrations in red wine, onions and green tea. Quercetin possesses powerful antioxidant properties and balances immune functions.

Rice Bran Oil contains antioxidants such as tocopherol, oryzanol and tocotrienol. Oryzanol reduces the harmful cholesterol (LDL) without reducing the good cholesterol (HDL). Tocotrienol is a powerful Vitamin E and is said to have an anti-cancer effect, too.

Spirulina is blue-green algae, rich in protein, essential amino acids, heart-healthy fatty acids and plant pigments that are beneficial to the liver. It also has an array of vitamins (B-complex, especially B12, A and E) and minerals (potassium, calcium, magnesium, zinc, selenium, phosphorous and iron), making it a perfect health food.

Also, Sesame seed has excellent nutritional value. They contain extraordinary quantities of methionine and tryptophan, amino acids missing from most other vegetable protein sources that are important for healthy liver and kidneys and the utilisation of B-complex vitamins. Sesame seeds also contain calcium, potassium, phosphorous, Vitamin B and iron.

Tea, especially green tea, is helpful in treating cancer, rheumatoid arthritis, high cholesterol levels, cardiovascular disease, infection and impaired immune functions.

Up your water intake to six to eight glasses a day, to digest food, transport nutrients and to get rid of the toxins in the body. Reach for plain old water, herbal tea and limejuice without sugar.

Vegetables and fruits are rich in vitamins, minerals, fibre and phytonutrients. Go for five to nine servings per day of these foods. Try for at least one each of fruit/vegetable rich in Vitamin C (citrus fruits, tomatoes, guava, amla, chili peppers, cabbage and berries) and Vitamin A (leafy greens and orange/ yellow ones like papaya, pumpkin, carrot, mangoes, sweet potatoes) respectively.

Wheat grass contains chlorophyll and is extremely rich in nutrients. It is a detoxifier and helps promote cleansing of toxins from the cells. Also high in antioxidants, and Vitamins C and A. Contains minerals, calcium, magnesium, iron, potassium, sodium, cobalt and phosphorous. It alleviates anaemia, lowers blood pressure, improves the health of the digestive system, and facilitates the detoxification of the liver.

Xylitol is naturally occurring sweetener derived from cellulose obtained from cane pulp, seed hulls and shells. It resembles sugar in consistency and taste, but is a great sugar alternative for diabetics. It prevents the formation of cavities by denying plaque bacteria the fuel (sugar) they need to erode tooth enamel.

Yoghurt and other dairy products are a very important part of our diet as they provide protein, Vitamins A and D and some of the B vitamins, and minerals like calcium. They help in the prevention of osteoporosis; and yoghurt helps in digestion.

Zinc -rich whole grains provide carbohydrates, an ideal fuel for the body. Besides being a source of B-complex vitamins, Vitamin E and zinc, millets (bajra, ragi, jowar, etc) provide calcium.