Healthy eating with Indian superfoods

Though the term superfood has little scientific meaning but in popular terms the foods that have health-promoting properties such as reducing ones risk of disease or improving any aspect of health are called superfoods and generally have high content of antioxidants, vitamins, or other nutrients.

In many articles you may find many exotic fruits, vegetables and cereals described as super food such as Acai berry, Straw berry, Avocado, Kale  etc. But I think Indian superfoods for Indian continent are different. The fruits, vegetables and cereals which are not grown in the local grounds are generally days old. They are kept with preservatives and insecticides to keep them fresh and free from insects and bacteria during the period of transit. Local and seasonal foods are fresh, more suitable for climatic conditions and are either free from or have little chemicals.

Local fruits, vegetables and cereals are also loaded with nutrients and antioxidants and have fantastic preventive properties and are cheaper too.

I have listed some foods that, when eaten regularly, will enhance your health and well-being. Besides health benefits, the food choices are based on relative affordability, and easy mode of consuming. Plus, they are low in saturated fat, sodium and calories with zero cholesterol.

Indian gooseberry (‘amla’)

100g of this fresh fruit provides 470-680mg of vitamin C. Vitamin C offers protection against asthma, bronchitis, cataract, arrhythmia (irregular heartbeat), angina (chest pain due to the hardening of coronary arteries) and cancer of all types. Vitamin C is an important antioxidant which has been shown to regenerate other antioxidants like vitamin E.

Indian gooseberry with an antioxidant score of 261.53 millimoles (mmol)/100g. Compare this with the antioxidant score of 9.24 for blueberries. Smokers who need to consume more vitamin C than non-smokers could do with the extra boost from amla.

Guava (‘amrood’)

The National Institute of Nutrition, Hyderabad, conducted epidemiological research in 2010 to find out the antioxidant levels in 14 commonly available fresh fruits and 10 dried fruits, like guavas, apples, grapes, Indian plums, custard apples, mangoes, pomegranates, walnuts and cashew nuts. The surprise winner was guava.

A 100g or medium-sized guava contains around 260mg vitamin C (the recommended intake is 75-90mg per day) and 8.5g of dietary fibre (the recommended intake is 25-30g per day). Guava is also rich in carotenoids and potassium. The antioxidant property of guava was found to be 496mg/100g, the highest among all the tested fruits. The pink guavas are rich in lycopene and vitamin A; the latter plays an important role in maintaining healthy skin and mucous membranes. Consumption of foods naturally rich in vitamin A is known to protect against lung and mouth cancers.

Pomegranates

Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. They not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away. Potent antioxidant compounds found in pomegranates have shown to reduce platelet aggregation and naturally lower blood pressure, factors that prevent both heart attacks and strokes. pomegranates also inhibit breast cancer, prostate cancer, colon cancer, leukemia and prevent vascular changes that promote tumor growth. Highly amount of anti-oxidants, vitamin A, vitamin C and iron in pomegranates fight against free radicals stopping them from damaging cells and thus preventing such cancers. If taken daily can help you in controlling your body weight. One of the greatest health benefits of pomegranate is that if this fruit is taken daily, it can help in preventing Alzheimer’s disease. 

Bananas,

Banana is very much a staple fruit of India. One of the great things about bananas is that it is not only delicious but is also cheap and available throughout the year. An ideal snack, an excellent source of instant energy (105 calories), vitamins B6 and C, fibre, potassium and manganese. They require no preparation, just peel and eat the fruit. Banana help counteract the urinary calcium loss caused due to increase ion potassium levels in the urine. Bananas have an antacid effect and protect against stomach ulcers. They contain a compound called as protease inhibitor which protects the stomach from unfriendly bacteria which cause stomach or gastrointestinal disturbances.

Lemons, 

There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances--notably citric acid, calcium, magnesium, iron, potassium, vitamins B6, vitamin C, bioflavonoids, pectin, and limonene--that promote immunity and fight infection.

Beetroots,

Historically used as detoxifier and blood purifier, are noteworthy for vitamin C, magnesium, potassium, lots of Iron, folic acid, fibre and especially manganese. Boosts brain power and may treat dementia, beats constipation and keeps the stomach healthy, The betacyanin content in beetroot help slow the growth of tumours by 12.5 percent.  Known as ‘natural Viagra’, beetroot has been commonly used in a number of ancient customs to boost one’s sexual health. Beetroot is a great source of nitrates, which when consumed, is converted to nitrites and a gas called nitric oxides. Both these components help to widen the arteries and lower blood pressure.  Due to its nitrate content it helped dilate the arteries thereby helping in the proper transportation of oxygen to various parts of the body, increasing a person’s energy. Beetroot is known to contain large amounts of soluble fibres, flavanoids and betacyanin. Betacyanin is the compound that gives beetroot its purplish-red colour and is also a powerful antioxidant. It helps reduce the oxidation of LDL cholesterol and does not allow it to deposit on the walls of the artery. Beetroot is packed with mineral silica, an important component for the body to use calcium efficiently. Since calcium makes up our bones and teeth, having a glass of beetroot juice a day could help keep conditions such as osteoporosis and brittle bone disease at bay.

Cabbage,

A curative powerhouse, offers abundant folate (brain development), manganese, fibre and vitamins B2, B6, C, and K. At 22 calories/cup, cabbage is included in many detox diets.Cabbage can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract, the result is a lowering of your cholesterol levels.Cabbage is a good source of sinigrin. Sinigrin is one of the cabbage glucosinolates that has received special attention in cancer prevention researches.Cancer prevention tops all other areas of health research with regard to cabbage and its outstanding benefits. More than 475 studies have examined the role of this cruciferous vegetable in cancer prevention. The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates. A recent study showed that a 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins ( polyphenol and anthocyanins act as powerful antioxidants)

Carrots

Carrots are an antioxidant-rich, invaluable source of vitamin A,  vitamin C, potassium, calcium and fibre with only 30 calories/carrot. Eight ounces of carrot juice can contain as much as 800% of your daily recommended dosage of vitamin A. Beta carotene which is a powerful antioxidant helps in maintaining a healthy skin and also keep one away from many diseases. Carrots contain a phyto-nutrient called falcarinol which helps in promoting colon health and a reducing the risk of cancers. Studies show that adding one carrot per day in our diet significantly reduces cancer risks. Acidosis: The vital organic alkaline elements in carrots help balance the blood acidity and blood sugar. Carrots molecules are closest to humans hemoglobin molecules, making it very beneficial in blood-building. Pectin in carrots lowers the serum cholesterol levels.

Spinach

Spinach is a panacea of minerals and vitamins with negligible calories. Its offerings include iron, calcium, potassium, manganese, magnesium, phosphorus, fibre and vitamins K, A, B1, B2, B6 and C. Further virtues include niacin (blood, brain and skin health) and zinc. One new category of health-supportive nutrients found in spinach is called "glycoglycerolipids." Glycoclycerolipids from spinach help protect the lining of the digestive tract from damage. Spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents.

Tamarind (‘imli’)

Yes! Tamarind. One of the key souring agents responsible for the characteristic flavour of sambhar,rasam, chutney and many other dishes in the south, the tamarind is full of antioxidants and surprising health benefits. Studies have shown that some of the antioxidants in tamarind may be an important source of cancer-preventive antioxidants. Almost every part of the tamarind tree—the stem, bark, leaves—has been used in herbal medicine. Tamarind is a good source of minerals like iron, selenium, potassium and copper.

Sweet potato (‘shakarkandi’)

One might think that due to their sweet taste and carbohydrate-rich status, they are not good for diabetics, but the high vitamin A level actually exerts a positive effect on insulin and blood sugar. This easily available root vegetable doesn’t find a place in too many modern kitchens. There could be two reasons. One, the misconception that it is not good for health and two, there are not enough ways to make it interesting. Low in calories, high in vitamin A (five times the daily required levels of 900mg), rich in fibre and a reasonable source of protein (roughly 2g/sweet potato), this is surely a superfood.

High homocysteine levels are associated with an increased risk of heart attack and stroke. Sweet potatoes are a good source of vitamin B6, which is required to convert homocysteine into other benign molecules.

Peas 

Green peas, a noteworthy protein source (8.6g), are available in winters and in frozen form year-round. A cup of peas, at 135 calories, has high fiber, manganese and vitamin C plus magnesium, niacin, phosphorus, vitamins A, B1, B6, and K.

Mung beans 

They are a superb source of protein (14.2g) and fiber for only 212 calories/cup. They have appreciable amounts of magnesium and vitamin B1. Mung khichdi is easy to digest, nutritious meal suitable for all especially children or elderly.

Herbs and Spices in small doses go a long way in fortifying us against disease

Turmeric and ginger (fresh or powder) are a must-have – in cooked food or blended drinks. Turmeric provides antibacterial, anti-inflammatory and antioxidant super-value while ginger has painkiller, digestive, decongestant and anti-inflammatory powers. Coriander and mint add aromatic natural flavours to all meals.

Clarified butter (‘ghee’)

Surprised? Modern science has discovered that ghee is rich in antioxidants and the fats in ghee aid absorption of fat-soluble vitamins and minerals from other foods, strengthening the immune system. Ghee contains an essential fatty acid called linoleic acid. Research has shown that linoleic acid is a potent antioxidant. It was found that linoleic acid targeted the mitochondria in cancer cells, disrupting their function and eventually killing them, thereby proving that it improved the cells’ oxidant status.

 In his book The 150 Healthiest Foods on Earth, Jonny Bowden writes, “Ghee contains butyric acid, a fatty acid that has antiviral and anti-cancer properties and that raises the level of anti-viral chemical interferon in the body.” Ghee is a source of beta-carotene and vitamins A, D, E and K. Beta-carotene and vitamin E are vital antioxidants. Vitamin A (absent in other edible oils) is naturally present in ghee. Ghee has 25% more medium- and short-chain fats than butter, and is therefore healthier than butter. Overall fat consumption per person must be restricted to 10-15g/day, so do not consume more than 1-2 tsp of melted ghee per day in normal conditions.

There are many such super-foods offering multiple health benefits – eat them daily in a way that preserves the food’s nutrients and discover better health for yourself. 

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