STATISTICS show that two-thirds of all deaths are directly affected by improper diets. We need an intelligent diet to be able to function at the peak of our energy and to maintain a balance with a minimum upkeep. Food can act as foundation medicine. If diet is used correctly, we will be less prone to life-damaging illnesses and spend the rest of our life without taking too much medicine.

It is very fortunate that now there is a great awareness about a diet based on vegetables, legumes, grains and nuts. The following information is taken from a book sent to us by a friend who lives in New York entitled ''Food for the Spirit'' by Manuela Dunn Mascetti and Arunima Bortwick:

Some basic nutrients and their availability through natural sources:

Proteins: Constitute 20 percent of total weight. Proteins are building blocks for muscles, blood, skin, bones the brain, and heart. They play a vital role in growth and regeneration.

Sources are soybeans, watercress, sea vegetables, green peas, bean sprouts, broccoli, Brussel sprouts, cauliflower, kale, mushrooms, and mustard.

Carbohydrates: They supply energy and thus must constantly be replenished. Complex, slow burning carbohydrates are the only source of fuel for metabolism. In case of deficiency, the body breaks down proteins in order to get its fuel supply.

Sources are brown rice, barley, buckwheat, rye, bulgur wheat, oatmeal, beans and seasonal vegetables.

Vitamins: These are micronutrients that need to be supplied in the diet as they are not part of the body structure. They help regulate chemical reactions within the system. Vitamins that we derive from the diet can be destroyed by smoking, stress, alcohol, and an excessive intake of protein. Nutritional needs of vitamins vary tremendously and change dramatically during crisis, illness, pregnancy, and breast-feeding. If taken in supplement form, these need to be derived from a food source as synthetic ones may cause toxicity in the body.

Vitamin sources: Alfalfa, apricots, oranges, winter squash, leafy greens, nuts, beans, soy food, kelp, mushrooms, bean sprouts, seeds, and seasonal vegetables.

Minerals: They play a vital role in the absorption of vitamins, regulate the pH balance of the blood, and maintain the immune system. Minerals are present in the soil and are preserved in organic foods.

Mineral sources must be organic or nitrate free: raw seeds, nuts, alfalfa, pollen, brewer's yeast, kelp, molasses, black pepper, cloves and thyme.

Fats: Despite their bad reputation, fats are needed by the body in moderation. They help the absorption of certain vitamins and minerals. They are also essential to cell structure, maintaining supple skin making hair shine.

(The use of a certain kind of drug that melts fat is very popular now in the Philippines. Please be warned that everyone who wants to lose weight cannot take it. Our body needs fats. Insufficient fat in the body can wreck havoc on our organs. Consult your doctor before taking it.)

Fats you should use: oils extracted from whole from whole foods without refining. Polyunsaturated, unrefined, cold-pressed olive, corn and sesame oils are best.

Calcium: This is the mineral found in bones and teeth. It regulates heartbeat and skin balance. It is also responsible for good skin and has a soothing effect on the nerves.

Calcium is found in sesame seeds and the paste made from them, as in tahini, soybeans, peanuts, green vegetables, almonds, sunflower seeds, milk and cheese.

By adding raw foods and fresh vegetable juices to a balanced diet, you will improve and accelerate the process of restoring nutrients to chemically starved tissues. The minerals in fresh juices are very different from those we take in supplement form because they are naturally chelated vitamins and amino acids and thus are easily absorbed into the bloodstream. Try to buy the locally grown fruits and vegetables to minimize the amount of pesticides and chemical fertilizers.