8 Indian Superfoods

Introduction

To begin with, there is no standard criteria or an approved list of superfoods. One could call the ‘Finger Millet’ or Ragi, from India a superfood because of its high fibre, calcium and phytochemical content.

‘Super foods’ worldwide are mostly international foods such as kale, chia seeds, and quinoa. They have come into India at the cost of our rich variety of Indian foods. Lest we forget, people used to come to India in search for spices & food items, these superfoods have existed in India for centuries. In India, the label superfood is being associated with the forgotten foods like millets, amaranth, basil seeds and the likes.

I would strongly recommend the following 7 Superfoods which would support anyone trying to get their ideal figure.

Moringa Leaf Powder

Moringa leaf is a multipurpose herb. It has been identified as a plant with a wide spectrum of remedial properties including its anti-fibrotic, anti-inflammatory, anti-microbial, anti-hyperglycaemic, antioxidant and anti-cancer properties. The mechanism of action is attributed to individual compounds present in moringa. Example – Terpenoids present in the leaf appear to stimulate B-cells and subsequently the secretion of performed insulin for its hypoglycaemic properties. Likewise, consumption of moringa leaves decrease the globulin level in the blood and myeloperoxidase activity in the liver which indicate anti-inflammatory properties. Moringa leaf  should consumed regularly to improve nutrition, cognitive function and strengthen immunity.

Basil Seeds

The high protein and fibre content in basil seeds are beneficial to any weight-watcher. Omega 3 fats, rich in these seeds, also help in decreasing inflammation and increase satiety as well. In fact, research has shown, increasing the intake of omega 3 fats by 0.3–3.0 g/day can reduce body weight and body fat in overweight and obese individuals. One can simply add a teaspoon of these seeds to their food or beverage by soaking them in water for a few minutes.

Black Rice

This rice is truly intriguing, the colour, flavour and aroma is deep and very rich. It offers a large number of flavonoids, phytonutrients, antioxidants & minerals like iron and copper. A spoonful of black rice with bran provides the same amount or more anthocyanins & antioxidants than a spoonful of blueberries! Black rice gives a much higher satiety compared to white rice or even whole wheat. Switch to black rice and witness the difference.

Amla

The Amla fruit is known for having incredibly high vitamin C levels and fibre content. However, what most people aren’t aware of is that it has both antihyperglycemic and lipid-lowering properties and might be used as an ideal plant food supplement in developing successful alternative therapies in the prevention and treatment of diabetes, dyslipidaemia, obesity and cancers in general population.

Guava Leaf Powder

Guava leaves can treat an upset stomach and even acne and dark spots on your skin – its health benefits are numerous. The functional properties of guava come from polyphenols, flavonoids, tannins and their total antioxidant content. Research says that guava leaf consumption has shown to promote glucose metabolism and maintain low glucose levels in the blood among individuals with diabetes. Guava leaf consumption shows both anti-hyperinsulinemia and anti-hyperlipidaemia properties on consumption as well. Adding guava leaf powder to smoothies, juices or just as an herbal tea would definitely be beneficial to health.

Cinnamon

Poor metabolism is one of the main reasons lying behind obesity. And adding cinnamon to one’s food or drink can boost metabolism. This is because your body uses more energy to process the spice than it does for other foods. The active ingredient, cinnamaldehyde, has proven to reduce weight in many studies. Researchers have confirmed anti-hyperglycaemic and anti-obesity effects of cinnamon by regulating endogenous ghrelin (hunger hormone) release.  So, add a pinch of cinnamon to your daily food or beverage.

Kokum (Garcinia Cambogia)

Garcinia is one fruit which shouldn’t be new to us in India. The kokum fruit has been proved to burn fat and suppress appetite. The active ingredient being hydroxy citric acid (HCA) have many mechanisms linked to weight loss. Few of them being, inhibition of lipogenesis which prevents the conversion of carbohydrates to fat, suppression of appetite by increasing serotonin and improved glucose metabolism by regulating leptin and insulin levels. You can add kokum to your favourite food for a touch of tanginess or even have its fresh juice with basil seeds!

Wheat Grass Powder

Wheat grass is the young grass of the common wheat plant. Freshly juiced or dried into a powder, wheat grass is primarily used as an energizer. MSM (methylsulphonylmethane) along with a rich amino acid profile in wheat grass, maintains haemoglobin production thereby increasing oxygen supply throughout the body giving us more energy. Wheat grass also features very high vitamin and mineral content – which is why wheat grass is used as a supplement to overcome nutritional deficiencies like anaemia. Thus, it should be made part of daily dietary intake in order to explore its maximum benefits.

Conclusion

 ‘Superfoods’ will justify their name in cases of diet-related obesity/weight gain. Technically, any food one chooses has its own benefits, so why name them to be superior to another? A horse could never win at swimming against a shark, could he?

It truly is a challenge to shop for groceries today. The labelling of foods currently is full of glamour and lures us in to buy them. However, their effect is masked because of inconsistent dietary habits throughout the day. The term ‘superfood’ tends to detract one of the cruxes of healthy nutrition, which is to choose a diversity of food, a colourful plate, if you will.

So, if you want to keep the super in superfoods alive, you must incorporate them in your daily healthy diet along with an active life.

-Ishita Biswas

Nutritionist