Don’t trust the ‘superfood’ label. Here are five common foods to boost your health

I They generally prefer to stay away from the word “superfood” because people tend to rely on just one food or drink to achieve all of their health benefits. Long-term goals can only be achieved by eating a balanced diet with a variety of healthy foods on a regular basis. I have found that many people cannot maintain a nutritionally complete diet for very long or are too busy to prepare one every day. When such situations arise, smart eaters can choose foods that can be called “superfoods” to meet their daily nutritional needs. The nutritional value and composition are what qualify them as ‘superfoods’ and their combination can enrich your diet and make it adequate.

India has a plethora of nutrient-rich ‘superfoods’. Surprisingly few people consume them on a daily basis. If you want to add quality nutrition to your routine without breaking a sweat, here are some superfoods to support your overall health and wellness.

Also read: Green tea is good for your health, but marketing makes it seem like a “superfood.” It’s not

Amla, millet and more

A powerful fruit that contains multiple essential micronutrients, antioxidants, and countless other health benefits is amla. Despite its availability, this superfruit is often overlooked and underused. Incredibly, an amla can provide up to 600-700 mg of vitamin C, making it one of the richest sources of this antioxidant. Several animal studies, as well as studies in humans and experimental models, have documented the effect of amla efficacy to promote healthy hair growth, optimal kidney health, liver health, and improved digestion. The fruit is readily available, cheap, and can be consumed in juice, pickled, or raw form. If you don’t have access to amla, eat citrus fruits frequently to avoid vitamin C and antioxidant deficiency.

Keeping blood glucose, blood pressure and weight under control is a priority for the world’s population. The world is trying to replace simple refined sugar with complex carbohydrates to combat the prevalence of non-communicable diseases (NCDs) such as type 2 diabetes, hypertension, obesity, etc. TO good choice here is millet. Among the millets grown in India are ragi, bajra, nachni, kodo and others. Due to their rich nutritional profile providing B vitamins, minerals, fiber, protein, and antioxidants, these are considered “super grains.” They are cheap, versatile and can be grown in difficult conditions. However, these ancient grains are not commonly eaten by Indians and as a daily staple we still rely on polished white rice and refined white flour.

There are many ways to prepare millet: khichdi, biryani, chapati or upma. Being a climate smart crop, millet is not only good for us but also for the environment.

the seeds are powers of nutrition But only four out of 100 people consume a healthy tablespoon of seeds every day, according to my observation, mainly because they are unaware of the multiple benefits provided by seeds such as sunflower, pumpkin, flax, chia, sesame, etc. . As an antioxidant. and anti-inflammatory, the seeds reduce oxidative stress in the body. The seeds are packed with vitamin E, zinc, omega 3s, selenium, and protein, making them powerful “superfoods” for the brain, skin, and hair.

What do I like the most about seeds? They do not need to be cooked or prepared. You can roast or soak the seeds. You can achieve numerous health benefits by eating just one tablespoon of mixed or individual seeds every day as part of a balanced diet.

Also read: Millet dosa or millet biryani? Read the fine print of the gastronomic fashion of the future

cruciferous vegetables and dahlia

Vegetables like cabbage, cauliflower, broccoli, kale, Brussels sprouts, etc. They are widely consumed as part of a healthy and balanced diet. These vegetables are delicious and are considered “superfoods” due to their nutritional profile that includes vitamin A, vitamin C, vitamin K, fiber and folic acid. According to the National Cancer Institute of the United States, these vegetables own anticancer properties by preventing cell damage and destroying carcinogens. However, this evidence is based on animal and laboratory studies, with little or no citation of human trials. Ideally, an adult requires 2.5 cups of vegetables per day. Add at least one cup of cooked cruciferous vegetables and two cups of cruciferous leafy vegetables to meet your daily needs.

Cruciferous vegetables are not allowed under certain sanitary conditions. Therefore, it is ideal to speak with a nutritionist first, and then plan your intake of these vegetables for maximum health benefits.

Cracked or dahlia wheat is an incredibly nutritious whole grain that provides B vitamins, manganese, iron, protein, and folic acid. Dahlia is found in abundance in India, but is not commonly consumed. Being high in dietary fiber, dahlia can produce multiple health benefits, such as promoting weight loss, preventing blood glucose elevation, promoting heart health, and supporting gut health. Make your regular upma with cracked wheat instead of semolina to ensure the goodness of the fiber and other nutrients.

However, dahlia contains gluten and should be avoided if you suffer from irritable bowel syndrome or irritable bowel disease.

Also read: Drumstick tea and chickpea ‘paste’: Indian staples are now Western superfoods

Overview of ‘superfoods’

Beware of packaged foods labeled “superfoods.” Although superfoods are packed with nutrition, you can only reap the benefits if you eat them whole. ‘Superfoods’ are the new trend in the diet industry and many highly processed packaged foods are being sold to health enthusiasts under that label without substantial evidence.

That said, always try to stick to a balanced, versatile, whole foods-based diet to avoid monotony and get optimal nutrition. A healthy and balanced diet is what we all need. If you’re too busy to plan a balanced diet, be sure to add in some nutritionally powerful foods as recommended.

Dr. Subhasree Ray is a doctoral fellow (ketogenic diet), certified diabetes educator, and clinical and public health nutritionist. She tweets @DrSubhasree. Views are personal.

(Edited by Srinjoy Dey)