It was a quiet evening at home when my wife Ranjana, a dentist by profession, posed an intriguing question that led us down a fascinating path of discovery about Ayurvedic nutrition.
“Brahma,” she said, looking up from her book, “I’ve been wondering… does Ayurveda suggest any foods as daily essentials? You know, like how we dentists always harp on about brushing twice a day?”
I couldn’t help but chuckle at her analogy. “As a matter of fact, it does! In Ayurveda, we have a concept called Nitya Sevaneeya Ahara – foods that are advisable to consume daily. It’s quite an interesting list, actually.”
Ranjana’s eyes lit up with curiosity. “Really? Do tell! What’s on this magical list of yours?”
I settled into my chair, ready to share one of my favourite topics. “Well, according to Acharya Charaka, one of the foundational figures in Ayurveda, there are several key foods. Let me see if I can remember them all…”
I started counting on my fingers: “There’s cow’s milk, wheat (we call it Godhuma), ghee, a special type of rice called Shashtika-shali that grows in just 60 days, barley (Yava), rock salt (Saindhava), green gram (Mudga), honey (Madhu), Indian gooseberry (Amalaki), and even rainwater (Antarikshajala or Divyodaka).”
Ranjana raised an eyebrow. “Rainwater? That’s… unexpected. And what’s so special about 60-day rice?”
I laughed. “I know, it sounds a bit strange at first. But there’s a deep wisdom behind each of these recommendations. Take Shashtika-shali, for instance. It’s not just any rice – it’s a nutrient-dense variety that packs a serious punch in terms of energy and nutrients. When I switched one of my patients, a software engineer named Ravi, from regular rice to Shashtika-shali, his chronic fatigue improved dramatically in just two weeks!”
“That’s impressive,” Ranjana nodded. “But what about the others? Green gram, for example – isn’t that just regular moong dal?”
“Exactly!” I exclaimed. “But don’t let its commonness fool you. Mudga is a powerhouse of nutrients. It’s rich in iron, potassium, and plant-based protein. You know, my grandmother used to have a bowl of Mudga soup every day, and at 92, she still had the sharpest mind in the family.”
Ranjana laughed. “Well, if it worked for your grandmother, it must be good! What about the rock salt? How is that different from our regular table salt?”
“Ah, Saindhava Lavana,” I said, warming to the topic. “It’s far superior to processed table salt. It’s rich in essential trace minerals, aids digestion, and even helps regulate sleep cycles by influencing melatonin production. Did you know it was so valuable in ancient times that it was used as currency along trade routes?”
“Fascinating!” Ranjana exclaimed. “I never thought salt could be so interesting. And what about the Indian gooseberry? Amla, right?”
“Yes, Amalaki or Amla. In Ayurveda, we call it the ‘fruit of immortality’. It’s one of the planet’s most concentrated natural sources of Vitamin C. It’s a potent antioxidant, supports liver function, and is renowned for its anti-ageing properties. A recent study found that Amalaki extracts significantly reduced oxidative stress markers and improved cognitive function in ageing rats.
Ranjana looked thoughtful. “As a dentist, I’m always cautious about recommending sweet things, but honey is on your list. Why is that?”
I nodded, appreciating her professional perspective. “Good question. In Ayurveda, honey is more than just a sweetener. It’s revered for its medicinal properties. It’s antibacterial, supports digestive health, and even helps heal wounds when applied topically. But you’re right to be cautious – we always advise against giving honey to infants under one year old due to the risk of botulism.”
“That makes sense,” Ranjana said. “But what about ghee? I thought we were supposed to avoid fats?”
I smiled, having anticipated this question. “Ah, the great fat debate! Don’t let modern fat phobia scare you away from this golden elixir. Ghee is rich in fat-soluble vitamins, supports brain health, and even aids in detoxification. A recent study found that consumption of desi cow ghee was associated with improved lipid profiles in healthy adults.”
Ranjana looked intrigued but sceptical. “This all sounds great, Brahma, but how realistic is it for people to incorporate all these foods into their daily diet? Some aren’t easy to find in your average supermarket.”
I nodded, acknowledging her point. “You’re absolutely right. It’s not about overhauling your entire diet overnight. The beauty of Ayurveda lies in its adaptability. I always tell my patients to start small – maybe incorporate one or two of these foods into daily meals. Focus on quality where you can. For example, you might not find Shashtika-shali easily, but you can opt for unpolished, nutrient-dense rice varieties.”
“That sounds more manageable,” Ranjana agreed. “Any other tips?”
“Definitely! Embrace seasonal eating—Ayurveda emphasizes eating seasonal and locally available foods. Practice mindful eating—it’s not just what you eat but how you eat. And most importantly, you can personalize your approach. What works for one person may only work for one person. Pay attention to how different foods make you feel and adjust accordingly.”
Ranjana nodded thoughtfully. “You know, it’s interesting how much of this aligns with modern nutritional advice. The emphasis on whole grains, legumes, fruits, and mindful eating sounds very current.”
“Exactly!” I exclaimed, pleased that she had made the connection. “Modern science is catching up with what Ayurveda has known for millennia. Recent studies have validated many of these traditional recommendations. For instance, a meta-analysis published just last year found that regular consumption of Amalaki was associated with improved glycemic control in type 2 diabetes patients.”
Ranjana looked impressed. “It’s amazing how these ancient practices can be so relevant today. But surely there must be some challenges in following this diet in our modern world?”
I nodded, appreciating Ranjana’s balanced perspective. “You’re absolutely right. It’s not a one-size-fits-all solution. Some people may have allergies or intolerances to certain recommended foods. Finding authentic, high-quality versions of these traditional foods can be challenging in urban settings. And let’s face it – our modern, fast-paced lifestyles don’t always allow for careful food preparation and mindful eating.”
Ranjana asked. “So what’s the bottom line? How can people apply this ancient wisdom to their lives today, especially considering modern nutritional guidelines?”
I smiled, glad she asked. “That’s an excellent question. Let’s look at it through both Ayurvedic and modern lenses. The World Health Organization recommends a diet composed of 55-75% carbohydrates, 15-30% fats, and 10-15% proteins. Interestingly, the Nitya Sevaniya Ahara aligns well with these guidelines while offering additional benefits.”
“Really?” Ranjana looked surprised. “Can you break it down for me?”
“Of course,” I replied enthusiastically. “Let’s start with Shashtika Shali, the 60-day rice. It’s not just any carbohydrate source. It provides 70-80% of total energy intake and is rich in lysine, an essential amino acid often lacking in other cereals. It also contributes significant quantities of protein, minerals, and B-complex vitamins.”
Ranjana nodded, clearly intrigued. “What about protein sources?”
“Excellent question,” I continued. “Mudga, or green gram, is a primary protein source in Nitya Sevaniya Ahara. It contains about 25% protein, along with minerals and B-complex vitamins. For non-vegetarians, Jangala Mamsa, or lean meat, is recommended. It provides high-quality protein with all essential amino acids, plus iron and B-complex vitamins.”
“That’s fascinating,” Ranjana mused. “But what about fats? I know there’s been a lot of debate about dietary fat in recent years.”
I chuckled, “Indeed there has. Ayurveda recommends Ghrita, or cow’s ghee, and cow’s milk as primary fat sources. Modern research is increasingly recognizing the benefits of these foods. Ghee, for instance, is easier to absorb and can help transport lipid-soluble nutrients into our cells. Cow’s milk is considered a complete food, providing a fine blend of proteins, fats, vitamins, and minerals.”
“I see,” Ranjana nodded. “And what about micronutrients? The WHO recommends at least 400g of fruits and vegetables daily.”
“Absolutely,” I agreed. “Amalaki, or Indian gooseberry, is a cornerstone of Nitya Sevaniya Ahara. It’s one of the most concentrated sources of Vitamin C in the plant kingdom. What’s more, its Vitamin C is bonded with tannins, making it heat-stable and easily assimilated by the body. Acharya Vagbhata also recommends other fruits like grapes (Draksha) and pomegranate (Dadima) for daily consumption.”
Ranjana looked thoughtful. “It sounds like there’s a lot of wisdom in these recommendations. But how can people incorporate them into their daily lives?”
I leaned back, considering her question. “I think the key is to understand the principles behind these recommendations and apply them in a way that makes sense for your life. It’s about viewing food not just as fuel but as medicine – as a path to vitality, longevity, and harmony.”
“Remember the old Ayurvedic saying: ‘When diet is wrong, medicine is useless. When diet is correct, medicine is of no need.’ Ultimately, it’s about nurturing our bodies with wholesome, nourishing foods, being mindful of how we eat, and listening to our bodies. Whether you’re incorporating all of the Nitya Sevaneeya Ahara or just a few elements, you’re tapping into a profound system of health that has sustained human wellbeing for thousands of years.”
Ranjana smiled, reaching for an apple in our fruit bowl. “Well, I may not have Amalaki on hand, but I think I’ll start by being more mindful about my daily apple. Baby steps, right?”
I laughed, feeling a surge of affection for my wife’s practical approach. “Absolutely! And you’re not far off. Acharya Vagbhata actually includes several additional foods in his list of Nitya Sevaniya, including certain leafy greens, sugar, and various fruits. The principle is to consume a variety of nourishing foods regularly.”
“In Ayurveda, as in life, every journey begins with a single step – or, in this case, a single bite!” I added with a wink.
As we continued our evening, discussing the intricacies of Ayurvedic nutrition and modern health challenges, I couldn’t help but feel grateful for this impromptu conversation. It served as a beautiful reminder of how ancient wisdom can illuminate our path to health in the modern world, offering a holistic approach that nourishes both body and mind.
