Superfoods and weight loss, are two power-packed words that all of us are attracted to
Let me tell you what superfoods are. They are nutrient-rich foods that should be replacing our junky snack items
So, if I decide to have a fruit, e.g. grapefruit, for my mid-meal snack, it’s the avoidance of the pack of chips or cookies that leads me to lose weight and not merely the intake of grapefruit. Makes sense?
Another specialty of a superfood is that it strengthens our immune system. The more regularly you have them, the stronger the immunity gets. Most of these foods are packed with vitamins, minerals, and antioxidants, making them for what they are called.
A major part of anti-aging is about reducing inflammation in the body thus protecting cells from damage.
Antioxidants play a crucial role in protecting our cells from oxidative stress caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and various diseases, including cancer and cardiovascular disorders. By neutralizing these free radicals, antioxidants help maintain cellular health and integrity.
Talk about the brain and they help protect the brain cells, the neurons, and protect against diseases like Alzheimer’s disease.
The list can be endless, but lets talk about 5 superfoods for now.
- Turmeric: Known for its anti-inflammatory and antioxidant properties, turmeric is a staple in Indian cooking. It contains curcumin, which may help in managing arthritis, boosting immunity, and supporting digestive health.
- Leafy Greens (e.g., Spinach, Fenugreek, Amaranth): Rich in vitamins, minerals, and antioxidants, leafy greens like spinach (palak), fenugreek (methi), and amaranth (chaulai) are essential for overall health, including bone strength, eye health, and immune function.
- Legumes (e.g., Lentils, Chickpeas): Legumes such as lentils (dal) and chickpeas (chana) are high in protein, fiber, and essential nutrients like iron and folate. They support muscle growth, blood sugar control, and heart health.
- Indian Gooseberry (Amla): Amla is rich in vitamin C and antioxidants. It supports our immunity, improves skin health, aids digestion, and may even help manage blood sugar and cholesterol levels.
- Yogurt (Curd): A staple in Indian cuisine, yogurt (curd) is rich in probiotics, calcium, and protein. It promotes gut health, aids in digestion, strengthens bones, and supports a healthy immune system.
Think of the ways you can incorporate these in your daily diet.
Warm glass of Haldi doodh ( Milk with turmeric) every night is an excellent way to end your day. the warm milk helps you sleep like a baby and turmeric does rest of the magic.
Adding a leafy vegetable to your meal is like adding the cherry on top of a cake, while having dal or legumes as the second-largest portion on your plate.
Amla can be taken in the form of its juice or the whole fruit itself when in season. Dry it in the sun or make delicious murabba and you can have it all around the year
Take curd as a mid meal with some honey or jaggery and you will feel satiated for the next few hours.
Try these recipes
- Turmeric Spiced Lentil Soup
- Ingredients: Red lentils, turmeric powder, cumin seeds, onions, tomatoes, garlic, ginger, vegetable broth, coconut milk, fresh cilantro.
- Instructions: Sauté onions, garlic, and ginger with cumin seeds and turmeric powder. Add diced tomatoes and cooked red lentils, then pour in vegetable broth and coconut milk. Simmer until flavors meld. Garnish with fresh cilantro before serving.
- Chia Seed Pudding with Mango
- Ingredients: Chia seeds, almond milk, honey, vanilla extract, ripe mango, sliced almonds.
- Instructions: Mix chia seeds with almond milk, honey, and vanilla extract. Let it sit overnight to thicken. Serve layered with diced mango and sliced almonds for a nutritious and flavorful dessert or breakfast option.
- Spinach and Paneer Curry
- Ingredients: Fresh spinach leaves, paneer cubes, onions, tomatoes, green chilies, ginger-garlic paste, turmeric powder, garam masala, cumin powder, cream (optional), oil, salt.
- Instructions: Sauté onions, green chilies, and ginger-garlic paste in oil until golden. Add chopped tomatoes and spices, then cook until oil separates. Add spinach and cook until wilted. Stir in paneer cubes and cream if using. Simmer until flavors blend, then serve with rice or roti.
A little bit of mindfulness while eating will make us more aware of what enters our stomach and that is what will decide our health in the long run