Top 10 Indian Super Foods

There are a number of foods that have supposedly high health benefits as a result of their overall nutrient density and are classified as “super foods.” These foods are important for growth and well being in children, while in adults, these are the foods that play an important role in reducing the risk of serious conditions, including heart disease, stroke, hypertension, digestive problems, and even forms of cancer.

Let’s have a look at top ten Indian super foods that one should include in their daily diet:

Amaranth Leaves
An excellent source of vitamin A, vitamin C, calcium, manganese and folate. Can be included in parathas, soups or even mixed  with rice.

Indian gooseberry or Amla
Richest source of vitamin C (a small gooseberry has vitamin C equal to that of 2 oranges), can be consumed in the form of juice or with curd or in powdered form which will act as an appetite enhancer.

Green coffee
Extracts of unroasted green coffee beans have an antioxidant property, which makes it suitable for consumption as a weight loss supplement. Can be used to replace normal tea.

Spinach

Spinach is an excellent source of vitamin A,B1,B2,B6,E,C,K and minerals like manganese,folate,magnesium,iron,copper,calcium,potassium, phosphorus,zinc and choline. Spinach is the richest source of carotenoid called Lutein and Zeaxanthin. Higher intake of lutein & zeaxanthin are associated with lower risk of age related macular degeneration. Vitamin K is important for maintaining bone health and and is rarely found in vegetables one of which is spinach (Person who is taking anticoagulant drug like warfarin should not eat spinach )

Turmeric
Curcumin is the main active compund of turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Unfortunately, curcumin is poorly absorbed into the bloodstream,  one should consume it with black pepper which can enhance the absorption.

Garlic
Garlic is considered to have anti-microbial, anti-thrombotic, hypolipidemic, anti-arthritic, hypoglycemic and anti-tumor effects. Garlic extract has been found to be just as effective as fresh garlic for lowering blood cholesterol concentrations. On the other hand,  dried garlic is less effective than fresh garlic or is not active at all. To enjoy the beneficial properties of garlic it should be consumed in substantial amounts i.e. 3-4 gm in crushed form.

Chia Seeds
Are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium, due to high fiber and protein content. Chia Seeds also help you lose weight. Recommendation is 2 tsp per day.

Flax seeds
Are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke. Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties that help in preventing breast, prostate and even other types of cancer.

Walnuts
Are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.

Moringa or Drumstick Leaves
Are rich in many important nutrients, including vitamin B6, vitamin C, riboflavin and iron.

As it is rightly said, “Prevention is better than Cure”, one should use readily available preventive measures so as to avoid number of health issues. Use the above given list and rearrange your diets so as to reap the natural benefits of these easily available Indian foods.