Me People usually prefer to avoid the word “superfood” because they tend to rely on just one food or drink to achieve all their health benefits. Long-term goals can only be achieved by eating a variety of health foods and a balanced diet on a regular basis. We have observed that many people are unable to maintain a nutritionally rounded diet for long periods of time or are too busy to prepare their daily diet. When this happens, those who eat wisely can choose foods called “superfoods” to meet their daily nutritional needs. Nutritional value and composition consider them “superfoods”, and their combination can enrich your diet and make it appropriate.
India is rich in nutritious “superfoods”. Surprisingly, few people consume them every day. If you want to add high quality nutrition to your routine without sweating, here are some superfoods that support your overall health and well-being.
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Amla, millet, etc.
A powerful fruit with multiple essential micronutrients, antioxidants, and myriad health benefits is Amla. Despite its availability, this superfruit is often overlooked and underutilized. Incredibly, one Amla can provide up to 600-700 mg of Vitamin C, making it one of the most abundant sources of this antioxidant. Several animal studies, as well as human studies and experimental models, document Amla’s effectiveness in promoting healthy hair growth, optimal kidney health, liver health, and improved digestion. Fruits are readily available, inexpensive and can be consumed in juice, pickles, or raw form. If Amla is not available, eat citrus fruits frequently to avoid a deficiency of vitamin C and antioxidants.
Controlling blood sugar, blood pressure, and weight are priorities for the world’s population. The world is trying to replace simple refined sugars with complex carbohydrates to combat the spread of non-communicable diseases (NCDs) such as type 2 diabetes, hypertension and obesity. A good choice here is millet. Among the millet cultivated in India are lagi, vajra, nachini and kodo. These are considered “supergrains” because of their rich nutritional profile, which provides vitamin B, minerals, fiber, protein, and antioxidants. They are inexpensive, versatile and can be cultivated in harsh conditions. However, these ancient grains are not consumed frequently by Indians, and as a daily staple food, we still rely on white rice and refined white flour.
There are many ways to prepare millet — khichdi, biryani, chapati or upma. Millet, a climate-friendly crop, is good not only for us but also for the environment.
Seeds are the driving force of nutrition. However, my observation is that only 4 out of 100 people consume healthy seed spoons daily. This is largely due to unaware of the many benefits of seeds such as sunflowers, pumpkins, flax, chia and sesame seeds. Seeds, which have antioxidant properties as antioxidants, reduce oxidative stress in the body. The seeds are rich in Vitamin E, Zinc, Omega 3, Selenium and Protein, providing a powerful “superfood” for the brain, skin and hair.
What do you like best about seeds? No need to cook or prepare. Seeds can be roasted or soaked. Eating a spoonful of mixed or single seeds daily as part of a balanced diet can provide many health benefits.
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Brassicaceae vegetables and dahlia
Vegetables such as cabbage, cauliflower, broccoli, kale and Brussels sprouts are widely consumed as part of a healthy and balanced diet. These vegetables are delicious and are considered “superfoods” because of their nutritional profile, which includes vitamin A, vitamin C, vitamin K, fiber, and folic acid. According to the National Cancer Institute, these vegetables have anti-cancer properties by preventing cell damage and destroying carcinogenic ones. However, this evidence is based on animal and laboratory studies and has few or no citations from human studies. Ideally, adults need 2.5 cups of vegetables per day. Add at least 1 cup of cooked Brassicaceae vegetables and 2 cups of leafy vegetables to meet your daily needs.
Brassicaceae vegetables are not allowed in certain health conditions. Therefore, it is ideal to consult a dietitian first and then plan your intake of these vegetables for maximum health benefits.
Broken wheat and dalia are very nutritious whole grains that provide B vitamins, manganese, iron, protein, and folic acid. Dahlia is abundant in India, but is not commonly consumed. Dietary fiber-rich dahlia can create multiple health benefits, including promoting weight loss, preventing elevated blood sugar levels, promoting heart health, and supporting gut health. Instead of semolina, make regular upma with broken wheat to ensure the goodness of fiber and other nutrients.
However, dahlia contains gluten and should be avoided if you are suffering from irritable bowel syndrome or irritable bowel disease.
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Conclusion of “superfoods”
Note the packaged foods labeled “Superfoods”. Superfoods are rich in nutrients, but you can only benefit from consuming them in their entirety. “Superfoods” are a brand new trend in the diet industry, and many highly processed packaged foods are sold to health enthusiasts with that tag without substantial evidence.
That said, always eat a versatile, all-food-based, balanced diet to avoid monotony and get optimal nutrition. A healthy and balanced diet is what we all need. If you’re busy and can’t plan a balanced diet, follow the advice to add nutritionally powerful foods.
Dr. Subhasree Ray is a PhD scholar (ketogenic diet) who is a diabetes educator and a clinical and public health dietitian. She tweets @DrSubhasree. The view is personal.
(Edited by Srinjoy Dey)
