The principal constituent of living organisms, water regulates all the chemical reactions necessary for the vital functions. It transports nutrients, allows exchange between the inside and outside of cells, guarantees the action of gastric juices and, by means of transpiration, helps maintain body temperature. Sixty five percent of the human body is made up of water and each day 6% of this is eliminated in the urine, feces, sweat and respiration. To make up for water loss, 2-3 l of water should ideally be consumed each day in fresh water-rich foods (particularly vegetables, milk and yoghurt) and drinks. The best of these is water as it contains no calories and can be drunk freely at any time of day. Balanced intake of water encourages diuresis, elimination of toxins and blood circulation. Vice versa, a lack of water leads to dehydration, manifested by tiredness and a drop in physical and psychological efficiency. In the most serious cases, it seriously jeopardises the body’s balance.
Cf. Water.
Abnormal accumulation of water in the body due to poor functioning of the liver, heart and kidneys or a diet excessively rich in salty foods. It may lead to swelling and encourage the onset of cellulitis and hypertension. To prevent or reduce water retention, salt and salt-rich foods should be eaten in moderation, vegetables and fruit (with diuretic properties) should be consumed in large quantities and, finally, abundant water should be drunk, either in the form of natural water (preferably low mineral content) or as tisanes, citrus fruit juices or liquidised fruit and vegetables.
The property of being soluble in water or aqueous solvents.
A food which retains all the constituent parts without being refined (usually referred to sugar or cereals). It is also used to describe honey which is not pasteurised. Whole cereals obtained by grinding complete grains have a more balanced vitamin, mineral and fibre content than refined cereals. There are also poorer quality whole products on the market obtained by mixing refined flour with bran.