In a world increasingly burdened by chronic diseases, the principles of functional nutrition provide a beacon of hope
Prof Dr. Abdullah Arijo
In the intricate symphony of human biology, each organ plays a distinct role. Yet, the conductor that harmonizes this ensemble is nutrition. Far beyond its role as fuel, food functions as a biochemical messenger capable of healing, protecting, and enhancing the body’s performance. The infographic titled “What Each Organ Loves Most” offers a compelling visual cue: our dietary choices can directly influence the health and resilience of individual organs.
The organ-specific approach to nutrition is both scientifically rigorous and pedagogically significant. It establishes a structured framework for preventive health that can be systematically applied across educational settings, clinical practice, and community-based initiatives.
Let us take a guided tour through the human body, exploring how specific foods support the optimal functioning of each organ.
Heart → Oats: The Cholesterol Whisperer
Oats are rich in beta-glucan, a soluble fiber known to reduce LDL cholesterol—the “bad” cholesterol linked to arterial plaque. Regular consumption of oats can stabilize blood sugar, reduce inflammation, and improve cardiovascular health. In regions like Sindh, where heart disease is on the rise, oats offer a simple, affordable intervention.
Tip: A bowl of oat porridge with fruit and nuts is a heart-smart start to the day.
Brain → Walnuts: Nature’s Neural Nut
Walnuts, with their brain-like shape, are rich in omega-3 fatty acids, antioxidants, and polyphenols. These nutrients support cognitive function, memory retention, and mood regulation. For students and ageing populations alike, walnuts can be a powerful ally against mental fatigue and neurodegeneration. Local Adaptation: Incorporate walnuts into traditional sweets or offer them as study-time snacks.
Lungs → Green Tea: The Anti-inflammatory
Green tea contains catechins, particularly EGCG, which help reduce oxidative stress in lung tissue. In urban centers across Pakistan, where air pollution poses a growing threat, green tea offers a gentle detoxifying effect. Cultural Note: Replace sugary beverages with green tea during social gatherings or after meals.
Liver → Lemon Water: The Gentle Cleanser
The liver thrives on hydration and antioxidants. Lemon water stimulates bile production, aids digestion, and supports detoxification. While not a cure-all, it is a refreshing ritual that complements liver health, especially in diets heavy in fats or processed foods.
Morning Ritual: A glass of warm lemon water before breakfast can awaken the digestive system.
Bones → Almonds: The Calcium-Rich Crunch
Almonds are a source of calcium, magnesium, and vitamin E, all essential for bone density and strength. In communities where dairy intake is limited or lactose intolerance is common, almonds offer a plant-based alternative.
Practical Use: Almond paste in curries or almond milk in tea can subtly boost bone nutrition.
Eyes → Carrots: The Vision Protectors
Carrots are rich in beta-carotene, which the body converts into vitamin A, a key nutrient for retinal health and night vision. In rural areas where vitamin A deficiency remains a concern, carrots are both affordable and accessible.
School Strategy: Promote carrot snacks in school lunch programs to support child development.
Kidneys → Watermelon: The Hydration Hero
Composed of over 90 per cent water, watermelon contains potassium and lycopene, which support kidney function and reduce the risk of kidney stones. Its diuretic properties help flush toxins and maintain fluid balance.
Seasonal Wisdom: Encourage watermelon consumption during hot months to prevent dehydration.
Teeth → Cheese: The enamel enhancer
Cheese is rich in calcium and phosphate, which strengthen tooth enamel and neutralize acids in the mouth. It also stimulates saliva production, which naturally cleanses the oral cavity.
Caution: opt for unsweetened, aged cheeses over processed varieties to maximize benefits.
Stomach → Ginger: The digestive dynamo.
Ginger has long been used to soothe nausea, reduce bloating, and stimulate gastric motility. Its bioactive compounds, such as gingerol, possess anti-inflammatory and antimicrobial properties.
Folk Integration: Ginger tea or grated ginger in lentils can ease digestion after heavy meals.
Pancreas → High Fiber: The blood sugar stabilizer
A fibre-rich diet supports pancreatic function by regulating blood glucose levels and reducing insulin spikes. Whole grains, legumes, and vegetables are key players in this process.
Community Outreach: Promote fiber awareness in diabetes prevention campaigns.
Skin → Avocado: The moisture magnet
Avocados are loaded with healthy fats, vitamin E, and antioxidants that nourish the skin from within. They support collagen production, reduce inflammation, and protect against UV damage.
Beauty Tip: Avocado masks and dietary inclusion can complement skincare routines.
Immune System → Garlic: the natural defender
Garlic contains allicin, a compound with antimicrobial, antiviral, and antifungal properties. It enhances immune cell function and may reduce the severity of common colds.
Traditional Wisdom: Garlic-infused oil or raw garlic in chutneys can fortify immunity.
Gut → The gut hosts trillions of microbes that influence digestion, immunity, and even mood. Yogurt and kefir introduce beneficial bacteria that restore microbial balance and prevent gastrointestinal disorders.
Local Relevance: Promote homemade yogurt and explore kefir as a fermented alternative.
Read: Seven Ways to Keep Your Organs Healthy
Understanding what each organ “cherishes” is more than a metaphor; it’s a practical guide to preventive health. In education, it can effectively integrate anatomy, nutrition, and public health. For families, it simplifies meal planning, while for policymakers, it emphasizes the need for food accessibility and nutrition education.
Food as Functional Medicine
In a world increasingly burdened by chronic diseases, the principles of functional nutrition provide a beacon of hope. By aligning our diets with the specific needs of our organs, we not only prevent illness but also foster vitality. This infographic serves not only as a visual guide but also as a call to action for educators, families, and health advocates alike. As we say in Sindhi, “صحت جي سنڀال، زندگي جي ضمانت,” which translates to “Health care is the guarantee of life.”
“Let food be thy medicine and medicine be thy food.”
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Abdullah Arijo is a professor and curriculum architect at Sindh Agriculture University, Tandojam, specializing in Parasitology, fisheries, aquaculture, zoology, and environmental sciences. He is also a civic advocate for climate resilience and sustainable development.
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A more appropriate and natural way to tune rather optimise human body functional capabilities. Synthetic supplements like vitamins or other nutrients can help to some extent but surely weakens the natural systems of human body aimed for self auto correction or fine tuning of this much complex bio machine. The science after a prolong era of deviation now returning back to Mother Nature and the upcoming era will be more mimicking with nature imprints especially for human cure and well being. Thanks Arejo Sahib for reminding a valued rather a realistic approach for human well being.
Very well explained
It would be very fruit full if any body think about it.