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The word ” Vegetarian ” was coined by the Vegetarian Society of the United Kingdom in about

1847. The word does not come from vegetable as is generally assumed : It is a derivation of the

Latin word ‘ vegetari ‘ which means to enliven.

The practice of vegetarianism, however, goes far back in history. Many noted philosophers and

religious teachers urged their followers to avoid a flesh diet. Brahminism, Jainism,

Zoraostrianism and Buddhism acknowledged the sacredness of life and the need to live without

causing suffering ; so did many of the early Christians.

There are various types of vegetarians. ” Vagans “are the strictest vegetarians who eat only

plant foods and exclude all animal by-products such as eggs, milk, cheese, curd, butter, ghee

and even honey. There are ” lacto vegetarians ” who eat plant foods as well as dairy products

and ” lacto-avo vegetarians ” who eat eggs besides plant foods and dairy products. There are

even fish-eating vegetarians. The common factor among them is that they do not eat the flesh of

warm- blooded animals.

Meat seems to have assumed an exaggerated importance nutritionally. It is generally mistakenly

believed that nutritional deficiences , especially of proteins and vitamin B12 and poor health may

result if animal foods are eliminated. Studies however, have indicated to health problems or

deficiency diseases for those on a vegetarian diet.

Of the 22 amino acids -the essential components of proteins - needed by the body for its normal

functioning, only nine need be supplied by the diet as the body synthesies the remaining 13. The

body can use 100 per cent of this protein if all ten amino acids are in ideal proportions. If,

however, one or more of the essential amino acids are present in less than the ideal amount, the

value of the entire protein is reduced in the same proportions. On a quality rating scale of 1 to

100, egg protein is 95, milk is 82, meat and poultry are 67, fish 80, grains are between 50 to 70

and legumes, nuts and seeds are between 40 and 60.

The so-called protein deficiency in a vegetarian diet is in fact more imaginary than real as the

contribution of the protein value of the green vegetables has been ignored and the true protein

requirement is less than that assumed. Green vegetable protein is as high in quality as milk

protein and thus makes a very valuable contribution to the vegetarian’s protein nutrition. The

high quality of protein balances the lower quality of other vegetarian proteins such as nuts and

beans. The recommended daily allowance of 70 value proteins is 44 grams per day for women

and 56 for men. Researchers have now discovered that the actual protein requirement is much

less, being 15 grams per day of 100 value protein or 21.5 grams of 70 value protein or 30 grams

of 50 value protein. A wholesome vegetarian diet can, therefore, easily meet the body’s protein

needs.

Moreover, it is possible to combine two low-value plant proteins to get a protein of higher quality.

Thus , wheat which has a deficiency in the amino-acid lysine but an abundance of sulphur

containing amino-acids can be combined with beans which have the opposite enrichment

combination. Taken together, they complement each other to form a complete protein.

eggs. A quarter litre of milk or 100 grams of cheese or 1 egg per day will supply the

recommended daily allowance. This vitamin once eaten is stored in the liver. Vagans, however,

do not get this vitamin in their food, yet reliable scientific studies have found no evidence of B12

deficiency diseases. It is therefore, presumed that this vitamin can be synthesised in the body.

Most diseases of the human body are caused by auto-intoxication or self-poisoning. The flesh of

animals increases the burden of the organs of elimination and overloads the system with animal

waste matter and poisons. Chemical analysis has proved that uric acid and other uremic poisons

The observance of rules of food combining is neither faddish nor eccentric. It is a simple,

scientifically -based system of selecting foods, from among different types, which are

compatible. This facilitates easy and efficient digestion and ensures after-meal comfort.

Digestion is not merely chemical or physical process, but also a physiological one. When food

enters the body, it undergoes several changes before it is broken down into its constituent parts

and assimilated. But no food can be assimilated by the system and used by various organs

unless it has first been digested and then absorbed in the digestive system known as alimentary

canal, while the residue, unfit for absorption is eliminated from the system.

The chemical part of digestion is accomplished by a series of juices and their enzymes. The

juices alternate between alkalies and acids, and their character is determined by the requirement

of the enzymes they contain. These enzymes remain active in suitable media of well defined

acid-alkaline ranges and are destroyed in unsuitable media.

For instance, the salivary amylase ( ptyalin ) or starch-splitting enzyme of the mouth is active

only in an alkaline media and is destroyed by a mild acid. The gastric enzyme, pepsin, which

initiates protein digestion, is active only in the acid medium and is destroyed by alkalies.

A noteworthy feature of the digestive secretions is that the body suits its fluid and enzymes to

the character of the food eaten. There are, however, severe limitations in this process. It is

possible to suit the juices to a particular food, however, complex it may be, but not to a variety of

foods taken together. It is the combining of many varieties and incompatible foods at a meal that

causes 90 per cent of digestive disorders.

There is a marked tendency to gastro-intestinal fermentation with certain combinations of foods.

There is no fermentation and digestion will be much more satisfactory when the foods

comprising a meal are of the same type. This generally means eating similar foods at one time in

order to accomplish the most complete digestion.

The most important rule for combining foods is to avoid mixing protein and carbohydrate

concentrated foods. Although every food contains some protein , those regarded as protein

concentrated foods demand the longest digestive time. They are held in the stomach for some

hours until the gastric juices has performed its task. This may vary from two-and-a-half to six

hours, depending upon the complexity of the protein in the food. If a protein food is mixed with

starch-concentrated or sugar-concentrated foods, it will usually result in fermentation. This may

lead to indigestion and gas in the stomach.

Animal-food proteins, such as meats, fish and cheese, require very high concentration of

hydrochloric acid. Their gastric digestin will be greatly inhibited by carbohydrate fermentation in

the stomach. This will produce more gas and increased discomfort. Eating meat, potatoes, bread

and sweets should, therefore, be especially avoided.

Protein foods are best digested when eaten with fresh vegetable salad. Primary protein foods

such as nuts, seeds and soyabeans also combine very well with acid fruits like oranges,

pineapples, grapefruit and lemons, and fairly well with sub-acid fruits, like grapes, pears, apples,

berries, apricots and peaches. These vegetables and fruits are rich natural sources of vitamin C

which aids protein digestion.

The second important rule for food combining is to avoid mixing proteins and fats at the same

meal. Fat in foods inhibits the secretion of gastric juice through the small wall. Thus when

fat-concentrated foods are taken with protein foods, gastric catabolism will decrease by the

degree of liquid concentration in the stomach. Fat will remain undigested in the stomach until

gastric juices complete their work on the complex protein molecule.

Although all primary protein foods contain high concentration of fat, such lipids will be held in

suspension, awaiting catabolism in the intestine , without impeding gastric action. Free fats like

oil, butter, and milk tend to coat the gastric mucoa, thereby inhibiting its effort to secrete gastric

juice. Fat surrounding fried foods is also regarded as free fat and it interferes with gastric

celery, tomatoes, onions.

In 1838, a Dutch chemist, G.J. Mulder, described a certain organic material as “unqestionably

the most important of all known substances in the organic kingdom. Without it, no life appears

possible on our planet. Through its means the chief phenomena of life are produced. ” This

complex nitrogen-bearing substance was called protein from the Greek word meaning ” take the

first place.” Protein in now a group name signifying the principal nitrogenous constituents of the

protoplasm of all plant and animal tissues.

Proteins are extremely complex organic compounds of the elements carbon, hydrogen, oxygen,

nitrogen, and,with some exceptions, sulphur. Most proteins also contain phosphorous, and some

specialised proteins contain iron, iodine, copper and other inorganic elements. The presence of

nitrogen distinguishes proteins from carbohydrates and fats.

Proteins are thus vital substances, which form important constituent of muscles, tissues, and the

blood. Proteins supply the building material for the body and make good the wear and tear of

tissues. Several substances concerned with vital life processes such as enzymes, which help in

digestion of food, are chiefly protein in nature.

There are several varieties of protein. Each type contains a specific number of “building blocks “

known as amino-acids. Before they can be absorbed by the body, all proteins must first be

broken down into amino-acids. When food stuffs are ingested, the nutrients and amino-acids do

not immediately diffuse into all the different tissues. There are a series of biochemical reactions

in the digestive tract which collect these proteins, break them down and then utilise them as

needed. Any interference with the normal digestive process causes in-complete protein digestion

resulting in gas, bloating etc.

There are about 22 amino acids needed for the normal functioning of the body. The body can

manufacture many amino acids if it has no adequate nitrogen source, but it cannot produce

certain others in sufficient amounts to meet its needs. The amino acids that the body cannot

synthesis is in adequate amounts are called essential or indispensable because they must be

supplied by the diet in proper proportions and amounts to meet the requirements for

maintenance of growth of tNon-essential or dispensable amino acids are those thatissue. the

body can synthesize in sufficient amounts to meet its needs if the total amount of nitrogen

supplied by protein is adequate. The essential and non-essential amino acids are listed in table

A.

Classification of Amino Acids with respect to their essentiality

Essential

Histidine*

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Theronine

Trypophan

Valine

Hydroxyproline

Proline

Serine

Tyrosine

It will be seen from this statement that nine amino acids are essential for maintenance of

nitrogen equilibrium in human bodies. The estimated requirements of essential amino acids for

infants, children and adults are given in Table B. Men in the older age group appear to differ in

their requirements. Studies seem to suggest an increase need for methionine and lysine for

them. Infants and children have proportionally greater demands for essential amino acids than

adults. In addition, infants require histidine as an essential amino acid.

Of all the essential amino acids , tryptophan is the one that is most investigated by nutrition

researchers. It is essential to blood clotting, digestive juices and the optic system. It induces

sleep and quietens the nervous system. It wards off signs of premature old age - cataracts of the

eyes, baldness, deterioration of sex glands and malformation of teeth enamel. It is also

necessary to the female reproductive organs and for proper utilisation of vitamin A by the body.

Major sources of this amino acids are nuts, and most vegetables. Lack of tryptophan causes

symptoms similar to those of vitamin A deficiency.

A number of scientists feel that it can be used as a safe and effective food remedy for insomnia

This is a vital sulphur -bearing compound which helps dissolve cholesterol and assimilates fat. It

is required by haemoglobin, the pancreas , the lymph and the spleen. It is necessary to maintain

normal body weight and also helps maintain the proper nitrogen balance in the body. Rich

sources of methionine are Brazil nut, Hazal nut, and other nuts. It is also found in Brussel

sprouts, cabbage, cauliflower, pineapples and apples. Its deficiency can lead to chronic

rheumatic fever in children, hardening of the liver (cirrhosis) and nephritis of the kidneys. Studies

show that methionine and chorine prevent tumours and proliferation.

Lysine inhibits viruses. Its use along with vitamin C, zinc and vitamin A helps eliminate virus

infections. Vitamin C protects this amino acid while in the body so that lysine plus vitamin C has

a much stronger anti-virus effect than if either is used seperately. Lysine also influences the

female reproductive cycle. Lack of adequate lysine in the diet may cause headaches, dizziness,

nausea and incipient anaemia. The main sources of this amino acid are most kinds of nuts,

seeds, vegetables and sub-acid fruits. Lysine upsets in the body have also been associated with

pneumonia, nephrosis and acidosis as well as malnutrition and rickets in children.

It is considered a natural remedy for cold, sores, shingles and genital herpes. In a study

published in 1983, a group of researchers polled over 1,500 people whose daily intake of lysine

was over 900 mg. 88 per cent said that lysine seemed to reduce the severity of their attacks of

herpes virus and accelerated the healing time. These results have, however, been disputes by

some scientists.

Valine is an essential body growth factor, particularly for mammary glands and ovaries. Valine is

directly linked with the nervous system. It is essential for the prevention of nervous and digestive

disorders. Major sources are almonds, apples and most vegetables. Lack of this amino acid

makes a person sensitive to touch and sound.

This amino acid is essential for maintaining the nitrogen balance vital to all body functions. It

also regulates metabolism of the thymus, spleen and pituitary glands. Rich sources are

sunflower seeds, all nuts, except cashew nuts, avacados and olives.

It is the compliment of isoleucine, with a similar chemical composition although in different

arrangement. Its functions and sources are also similar.

This is essential to the production of hormone adrenalie ; to the production of the thyroid

secretion and the hair and skin pigment, melanin. It is effective in weight control because of its

effect on the thyroid. Its use before meals suppresses the appetite substantially. Patients taking

half a teaspoon of the powder 30 minutes before each meal, lose from a quarter to half a pound

a day. It is alsoessential for the efficient functioning of kidneys and bladder. Major source are

nuts, seeds, carrots, parsley and tomatoes. An important recently discovered therapeutic use of

phenylalanine is its ability to overcome most conditions of lethargy through stimulation of

adrenaline.

This helps tissue growth and repair. It is active in producing normal blood supply. It is also vital

to the formation of glycogen in the liver. It is found in the root vegetables and all green

vegetables. Studies indicate that the free form of histidine in the blood is low in cases of

rheumatoid arthritis and if taken orally, may possibly depress the symptoms of this ailment. Oral

histidine has , however, a tendency to stimulate hydrochloric acid secretion in the stomach and

persons who are susceptible to an overabundance of acid and also those who have ulcers

should avoid taking pure histidine. Orthopaedic and joint pains are caused by lack of histidine.

This is called the ” fatherhood ” amino acid as it comprises 80 per cent of all male reproductive

cells. It is essential for normal growth. Serious lack of this amino acid reduces the sex instinct

causing impotence. It is found in most vegetables, especially, green and root vegetables.

It provides resistance by building up white-cell activity. It is an indispensable amino acid. It is one

of the mainstays of health as it is essential for the proper formation of skin and helps one

recover from surgery. It promotes the formation of carolene which helps hair growth. It is used in

the treatment of skin diseases, for low white blood-cells counts and for some cases of anaemia.

This can be called an anti-stress amino acid. Dr. Richard Wurtman who recently conducted

experiments on the use of this amino acid says : ” Supplemented tyrosine may be useful

therapeutically in persons exposed chronically to stress. “

Tyrosine is also beneficial for depression, nervousness, irritability and despondency. Research

has established this amino acid to be effective in the management and control of depression in

conjunction with glutamine, tryptophan, niacin and vitamin B6. It is also helpful in the treatment

of allergies and high blood pressure.

Although individual nee may vary, Dr. Wurtman considers 100 mg. per kilogram of body weight

per day an optional dose. This works out to about 5.4 grams of tyrosine a day for a person

weighing 120 pounds. The supplement may be divided into three separate doses each day.

When tyrosine is taken, a supplement of valine, another essential amino acid should not be

taken as valine may block tyrosine’s entry to the brain.

This little known non-essential amino acid known as ” sobriety nutrient ” . It is considered

beneficial in the treatment of alcoholism. According to Roger J. Williams , a world-known

nutritionist, glutamine reduces the usually irresistible craving for alcohol that recovering drinkers

almost inevitably encounter.

There is some evidence that cysteine ( not to be confused with cystine) has certain therapeutic

value as a nutritional supplement. Dr. H. Ghadimi, chairman of the nutrition committee at Nassau

country, ( New York) medical centre uses cysteine supplements to treat his patients suffering

from obesity. He considers that there is link between obesity and over-production of insulin and

that cysteine supplements taken along with vitamin C at the end of the meals somehow

neutralises some of the excess insulin, which is responsible for fat production. He regards this

amino acid as ‘ anti-cancer and anti-ageing’ and claims that like vitamin C, cysteine protects the

body from damage by oxidants.

When one or more of the essential amino acids are left out of the diet, symptoms similar to those

of vitamin deficiencies may be experienced such as low blood pressure, anaemia, poor muscle

tone, slow heaing of wounds, loss of weight, poor resistance to infections and bloodshot eyes.

Children who do not get the required amounts of amino acids in their daily diet suffer from