7 Indian super foods for a healthy diet

If you constantly find yourself on the lookout for healthy eating options, super foods must be a common term that you might have come across. Though it was something that amounted from marketing efforts of some brain-o-brainees, yet the value and goodness of these food items are not really questionable. Super foods are called so because of their high nutritional density and low calories count. And this is what makes them a really healthy inclusion for your daily diet. Across the length of this article, we will look at some Indian superfoods and some interesting ways to consume them. Let’s get started. 

Makhana - Also known as fox nuts and lotus seeds, these are an excellent source of protein, carbohydrates, fibre, magnesium, potassium, iron, and zinc. The high calcium content makes these good for bone health. They also aid in detoxification of the body and improving digestive health. 

How to eat: Roast a bowl of makhanas in ghee till they become crunchy. Sprinkle some salt and black pepper to taste. Can also be stored in an airtight jar to be enjoyed later. 

Jackfruit - A tropical fruit, jackfruit is rich in protein, carbohydrates, calcium, vitamin A, B, C, copper and potassium. It has high fiber content and leads to east digestion and better bowel movement. 

How to eat: By rustic means, jackfruit can be eaten raw. Alternatively it can be cooked into a dry curry and be enjoyed with hot chapatis. The southern state of Kerala is known for jackfruit fingers fried in coconut oil.

Ghee: Being used in India for centuries together, ghee is loaded with antioxidants that facilitates better absorption of vitamins and minerals from other foods. Being rich in good, it should be consumed in adequate amounts. Ghee can prove to be vital in boosting immunity.

How to eat: Pour a spoonful of ghee in your dal or rice or spread some on your hot chapati. Podi powder, plain rice and ghee make a great meal. 

Turmeric: A popular spice in Indian cuisine, turmeric comes with a number of health benefits. The goodness is such that it can be used both internally and externally. Internally, it is known to cleanse the system due to its antiseptic and antibacterial properties. Externally, it can be applied on wounds and bruises to fight infections.

How to eat: The most popular way which most of us must have heard is to add a spoon of turmeric powder in a hot glass of milk as a remedy to the common cold. Fresh turmeric root curry is also a great option.

Amla: An amazing source of vitamin C, E and antioxidants, amla is translucent green fruit and is sour in taste. It also accounts for the health of our hair, enhances metabolism and builds immunity. 

How to eat: Slice an amla into smaller pieces, add some salt and red chilli powder. Refrigerate and make this a part of your daily dose of salad. Another way is to squeeze the juice out of it and add one spoon in half a glass of lukewarm water.

Ragi: Also known as finger millet, Ragi contains high amounts of calcium and fiber. Loaded with vitamin D and iron, it helps in losing weight and functions as a natural relaxant.

How to eat: In the southern region of India, Ragi is consumed in the form of ‘mudde’ or small spheres accompanied with a chicken curry, dal or buttermilk. 

Curd: A dairy product curd can be a tastier alternative to milk. It can provide the body with the adequate amounts of required calcium. It can be consumed on a regular basis and can help in boosting immunity, bone and teeth health. 

How to eat: Curd can be consumed in numerous ways. Chop tomato, cucumber and onion. Add them to curd along with salt, black salt and roasted Zeera powder to make raita. The popular Rajasthani dish ‘kadhi’ is a delicious combination of curd and gram flour. It is believed to cool down the body. 

Being a culmination of a multitude of cultures, Indian foods are quite a treat when it comes to health and taste.  

REFERENCE:

https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463