18 Indian Superfoods That You Must Include in Your Diet Now
Superfoods! We have all heard about them from somebody, read about them somewhere, or seen them in a pamphlet or the supermarket. Ever wonder how they got their name and what makes them better than other foods? They are excellent because they have anti-inflammatory benefits and immunity-boosting power, which our bodies need during this pandemic. Its high vitamin and mineral content helps us fight many diseases and keeps us healthy. Any food that is very high in nutrition is a superfood. Many fruits, vegetables, seeds, dry fruits, and dairy products fall into this category.
In today's busy world, we are drawn mainly toward prepackaged foods. Fast food has become part of our daily lives, but what do we gain from processed fast food? Nothing but high calories, high sugar, and bad fats. So why not eat healthy food?
We don't always have to think globally about superfoods such as chia seeds, avocado, green tea, or matcha powder. Our kitchen is full of them. Our country has so much to offer, which is economical compared to all those imported foods. We can happily rely on Indian superfoods to get good and better health each day, as studies have shown they are known to remove toxins and help to neutralize free radicals in our body. It is advisable to include at least 1–3 superfoods daily in our diet, as this also helps to fight cancer cells to some extent.
Listed below are 18 readily available Indian superfoods. -
1. Ghee: Ghee is a good fat shown in studies to help reduce bad cholesterol. It is also rich in antioxidants, helps improve digestive health, balances heat (Pitta) in the body, boosts immunity, and reduces inflammation, as it is a rich source of butyric acid. Isn't that amazing? I recommend including 1–2 tablespoons of ghee in your diet. Ghee is a good source of healthy fats.
2. Turmeric: Turmeric is miraculous. Indians use it in dals and curries to add flavor and a rich yellow tint. It is a natural antiseptic and antibacterial agent that fights many infections. Golden milk (turmeric milk) is a popular drink. Drinking turmeric milk before going to bed is good for the common cold.
3. Amla (gooseberry): Amla is a natural superfood because of its high vitamin C content. It has eight times more vitamin C compared to oranges. It improves eyesight, immunity, and hair growth; it has all the good reasons to include it in your daily diet. Girls who want beautiful, long, bouncy hair should go for it.
4. Coconut: Any form of coconut is the best choice for a healthier lifestyle. It is available in different forms, like coconut oil, coconut water, and fruit. Coconut water compensates for lost electrolytes during physical or sporting activities and provides instant hydration; it is also perfect for the skin. Best drink to sip during summer! Coconut oil is good for hair massage and is used extensively in South Indian cuisine. Now we know the secret of the beautiful long hair of south Indian women. Coconut fruit, or the prominent coconut, is used in sweet dishes all over India. Coconut is very detoxifying in nature.
5. Curd: Curd is very beneficial for gut health. It is high in probiotics and full of good bacteria. Most Indians prepare curd at home. It is high in calcium and can be easily digested by anyone who is lactose intolerant. It improves immunity, which is good for bone health. Buttermilk is also prepared using curd.
6. Makhana, Fox, and Lotus seeds: Makhanas can also be called "desi popcorns," as they are one of the best alternatives to popcorn. I eat them as evening snacks, roasting them with turmeric, salt, and ghee. Its high magnesium content makes them ideal for heart patients, diabetics, obese, and people with high blood pressure.
7. Jackfruit: A tropical Indian fruit that is getting popular with time. You may consume it in its raw form, which tastes sweet and can also be cooked. Its high fiber content aids in bowel movement, is beneficial for skin and vision function, and cures thyroid issues; also a good source of A, B, and C vitamins and calcium
8. Broken wheat (daliya): This is a healthy breakfast option consumed with milk. A healthy substitute for a bowl of cornflakes You can prepare it in various forms. It is a rich source of manganese and vitamin B.
9. Almonds: Indian almonds, in their desi form, are easily absorbed by our bodies compared to California almonds. They are a rich source of vitamin E. Soaking them in water overnight and peeling the skin is the best way to eat them. It is rich in omega-3 fatty acids, which are suitable for the brain and heart. If you are lazy enough to soak and peel them, then you can have them raw by garnishing your favorite dessert, and I promise you that you will love them.
10. Drumstick: When you eat sambhar, those little green sticks are drumsticks, also known as moringa. As sambhar is a part of south Indian cuisine, it is popular in the south. Drumsticks are also used in Avail, a south Indian dish. The sticks and their leaves are power-packed with nutrients and medicinal properties. Beta-carotene, flavonoids, amino acids, and vitamins A, B, and C are all present in drumsticks.
11. Banana: Banana is ubiquitous among gym goers and athletes. A banana gives energy to the body after working out. Banana milk is also a must for people who wish to gain weight. I follow this as much as I can. It is a natural prebiotic. Prebiotics are foods that feed the good bacteria in our gut. It contains a good amount of fiber and calcium and is an excellent source of potassium. Banana is ideal for breakfast, and when in a hurry, this comes in handy. It also aids the body's recovery after illness.
12. Barley (Jau): This grain is consumed in India as flour. If burning fat is your goal, then this is it. It has a low glycemic value, so it does not raise blood sugar quickly. It is a good source of vitamin E, protein, and calcium. You may consume it in the form of rotis, which helps you feel less hungry; hence, an easy trick to lose weight is to replace wheat flour with barley.
13. Beetroot: Commonly known as beets, it is something to be included in salads with a dash of lemon juice. Beets are excellent as they help increase hemoglobin levels in the blood. It purifies the blood. The antioxidants and nitrate in beetroot make healthy blood flow throughout the body, which causes muscles to recover faster.
A glass of beetroot juice mixed with carrot juice is a blood cleanser, and you will start receiving compliments on your skin. Girls who wish to have glowing skin now know beetroot is a must. Include beets in sandwiches or yogurt. I have seen an interview with Alia Bhatt where she prepares beetroot yogurt for viewers. Include this in your daily diet to get fresh, glowing skin.
14. Basil seeds (Sabja seeds): Make sure to distinguish them from Chia seeds. The colorful falooda that we eat has basil (Tulsi) origins. These seeds are high in omega-3 fatty acids, protein, and fiber. From an ayurvedic point of view, basil seeds help cool the body from excessive heat. You may consume it by soaking it in water and topping it on yogurt or puddings.
15. Eggs: Eggs are a rich source of protein, vitamin D, and amino acids; one of the best ways to include them is to have them for breakfast. You can also have it in biryani or fried rice. Eating eggs makes hair voluminous and heavy. Many people eat just egg whites (albumen), but egg yolks contain the highest amount of vitamin D and more nutrients.
16. Curry Leaves: They are widely used in Indian cooking, predominantly in south Indian foods. Curry leaf consumption makes hair healthy. They will make your hair dense if regularly included in your diet. It is rich in iron, which supplies more blood to the scalp and beautifies hair.
17. Garlic: It is listed as a superfood because it has anti-inflammatory and antibacterial properties and is a rich source of sulfur, copper, vitamin C, calcium, and fiber. It is a source of prebiotics that feeds good bacteria in the gut. Cancer patients should include garlic in their diet.
18. Green Gram/Moong: Moong sprouts are an excellent source of protein and are also rich in calcium, potassium, folate, and iron. Suitable for the vegetarian crowd
There are a lot more Indian superfoods, and the list is long. Indian superfoods, like chickpeas, sweet potatoes, sesame seeds, etc., are highly nutritious. It would be best if you started including these simple, nonexpensive Indian superfoods in your diet to see good results. They are suitable for your overall well-being.
There are a lot more Indian superfoods, and the list is long. Indian superfoods, like chickpeas, sweet potatoes, sesame seeds, etc., are highly nutritious. Superfoods are excellent as they add vitality to your overall well-being.