Superfoods are nutrient-dense foods rich in vitamins, minerals, antioxidants, fibre, and anti-inflammatory compounds that support overall health. While the concept of superfoods is a Western import, India has its own traditional superfoods adapted to local climates and diets. Ingredients like amla, moringa, turmeric, makhana, amaranth, curry leaves, psyllium husk, and ragi offer benefits ranging from improved immunity, digestion, and heart health to better blood sugar control and reduced inflammation. Include these locally available foods in your diet for a healthier, more culturally attuned lifestyle.
Superfoods are nutrient-dense and packed with antioxidants and fiber. According to nutritionists, they offer many benefits for your overall health and well-being. Superfoods are usually particularly dense in a vital vitamin or mineral and have anti-inflammatory effects. When you google superfoods, you will often find examples like avocado, blueberries and kale. These are easily accessible in the western context but aren’t local to India. Here, we have our own traditional superfoods that are adapted to grow in our geography and climatic conditions. In this article, let’s delve into the superfoods we can readily find around us.
Indian Gooseberries, also known as Amla, are a tart, tangy fruit commonly grown in the subcontinent. Ayurvedic healers have been using Amla for its medicinal properties for centuries. In Ayurvedic medicine, it is said to have cooling properties. They are rich in vitamin C and antioxidants. Amla is known for boosting immunity, improving digestion and clearing the skin of acne. It also has anti-inflammatory properties. Amla is most often made into pickles and chutneys and eaten as a condiment with every meal. Amla can also be made into jams and preserves for use in desserts.
Moringa, or Murungai in Tamizh, is a tree whose parts have been prized for their medicinal properties in this part of the world. Moringa, also called drumstick because of its characteristically shaped seed pods, is nutrient-dense. It contains many essential compounds like vitamin A, vitamin C, calcium, potassium, iron, magnesium and phosphorus. The leaves, flowers and seed pods of the moringa tree are highly nutritious. They help reduce oxidative stress in the body, allowing wounds to heal quicker. Some studies also suggest that moringa seed oil is beneficial for hair growth. Consumption of moringa extract has been linked to cancer prevention, but further research is required to understand how this works at the cellular level. Moringa leaves have a laxative effect and can be used as a natural remedy for constipation. Easily Moringa leaf extract also assists in managing blood sugar and insulin levels. It helps slow the progression of diabetes and prevents complications from developing.
Turmeric is a spice from the ginger family. This root is known to contain a high concentration of compounds that support good health, like curcumin. Turmeric has been used as a spice and a medicinal plant in the Indian subcontinent for centuries. The curcumin contained in turmeric is fat-soluble. For optimal absorption of the benefits of turmeric, it is often bloomed in a fat, like ghee. Turmeric is an antioxidant and anti-inflammatory food. It helps the body neutralise free radicals that can cause oxidative stress and rapid ageing. Curcumin found in turmeric also boosts brain health. It can help increase the levels of brain-derived neurotrophic factor (BDNF), which in turn reduces the risk of depression, Alzheimer’s disease and other diseases that affect the brain. Curcumin has anti-inflammatory properties and can provide relief to patients with different types of arthritis and other chronic inflammatory conditions.
Makhana, or lotus seeds, are widely grown throughout Asia. They are a nutrient-dense nut, with a pleasant chew. Makhana is a great source of fibre and micronutrients. Makhana has several vitamins and minerals, including calcium, magnesium, iron and phosphorus. Makhana is rich in antioxidants, like gallic acid, ellagic acid and epicatechin. It also has anti-inflammatory properties and can provide relief from rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease. Studies suggest that makhana is a high-fibre healthy snack, suitable for diabetics. It can help reduce high levels of cholesterol and triglycerides, both of which are risk factors for heart disease.
Amaranth is a gluten-free pseudo-cereal, similar to quinoa. It is a grain that is high in fiber and packed with vital micronutrients. Amaranth has a complete amino acid profile – This means it contains all the essential amino acids the body needs. It also has a high iron content. One cup of cooked amaranth (about 246 grams), has only 250 calories, making it a great carb replacement for people who are looking to lose some weight. Amaranth is also packed with manganese, magnesium and phosphorus. Eating Amaranth regularly can help reduce chronic inflammation in the gut, and improve the body’s immune response to infection.
Curry leaves are considered a superfood because of their rich nutrient profile. They contain vitamins A, C, E, iron and calcium. Curry leaves are characteristically aromatic and are often added to hot oil to make a “tempering” in South Indian cuisine. Curry leaves are high in antioxidants, slowing down cellular aging. The high iron content is also helpful in addressing anaemia. The leaves also contain carbazole alkaloids that reduce the build-up of LDL cholesterol in the blood vessels. Curry leaves are also famously good for your hair.
Psyllium husk is a soluble fibre that is good for the gut. The fibre acts as a gentle, bulk-forming laxative, helping with healthier bowel movements. When eaten, the psyllium husk isn’t digested by the body. It absorbs water and becomes a gel-like compound. This compound helps bulk out and soften the stools, so they can be easily passed. Psyllium husk is also good for managing blood sugar levels. It boosts the feeling of fullness after eating, helping people stick to healthy portion sizes and avoid overeating. Soluble fibres like psyllium husk also help lower blood cholesterol levels. They bind to the cholesterol in the gut before it enters the bloodstream and send it out. Psyllium husk is a good prebiotic fibre too.
Ragi, also known as finger millet, is an ancient gluten-free grain found in the Indian subcontinent. It contains high levels of calcium, iron and protein. Vegetarians, who would otherwise miss out on these nutrients, benefit the most from including ragi in their diet. Ragi has about 7 grams of protein per 100 grams. Ragi is also very beneficial for pregnant women and new mothers. It helps increase production of breast milk. Ragi also benefits bone health and boosts hair growth. Ragi also helps manage diabetes and anaemia.
Ragi Kozhukattai
Millet Mee Hoon (Millet/Ragi Vermicelli Stir-Fry)
Ragi Koozh
Include these nutrient-rich Indian superfoods in your daily diet to support overall health and well-being. For expert dietary guidance and personalised healthcare, consult the nutrition specialists at Kauvery Hospital, with branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy.
Amla, moringa, turmeric, makhana, amaranth, curry leaves, psyllium husk and ragi are nutrient-rich options. They provide different combinations of vitamins, minerals, fibre and other beneficial compounds.
Amla is rich in vitamin C and antioxidants. It is traditionally consumed in pickles, chutneys, jams and preserves, and is associated with supporting immunity and digestion.
Moringa leaves contain nutrients such as vitamins A and C, calcium, potassium, iron and magnesium. They also contain antioxidant compounds and may support bowel regularity.
Turmeric can be added to everyday dishes as a spice. It contains curcumin, a compound with antioxidant and anti-inflammatory properties. Curcumin is fat-soluble, and turmeric is often cooked with a fat such as ghee.
Makhana provides fibre, minerals and antioxidant compounds. It can be included as a snack as part of a balanced diet, with its overall nutritional value depending partly on how it is prepared.
Amaranth is a gluten-free pseudocereal containing fibre, iron, magnesium, manganese and phosphorus. It also provides all the essential amino acids, making it a useful addition to a varied vegetarian diet.
Psyllium husk absorbs water to form a gel that helps soften and bulk up stools, supporting bowel regularity. Ragi provides fibre, calcium, iron and protein, making it a nutritious grain option.
A nutrition specialist can help you select foods based on your dietary preferences, nutritional needs and health goals. Personalised guidance can help you incorporate nutrient-rich Indian foods into a balanced eating plan.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet, Radial Road & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and paediatric trauma care.
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