Super Foods and its importance in our diet

About superfoods and its importance in our diet

The word “superfood” is a fairly new expression, but to plainly put it these are foods that offer maximum nutritional benefits and minimal calories. These foods are rich in antioxidants, vitamins, and minerals that help to boost health and the immune system.

These sattvik foods offer preventive care and provide a safeguard against many modern-day ailments such as Cancer, High blood pressure and Cardiac issues, Diabetes, Weak immunity, Acidity and gas. Apart from this when consumed daily in sparing quantities, they provide many health benefits like


  • Substantial stamina for your daily activities
  • Calm mind
  • Better concentration
  • Ensures quality sleep
  • Longevity
  • Boost in immune health

Five such superfoods for your daily meals decoded

1) Curd

Curd is probiotic, rich in Calcium, Vitamin B12, B2, potassium and magnesium. Curd contains lactobacilli bacteria which produces hydrogen peroxide that prevents infections and improves gut health. Calcium helps to make bones and teeth healthy. Curd nourishes the skin and prevents vaginal and urogenital infections. Overall digestion improves.

Try to include curd in your daily meals, especially in breakfast or lunch and try to avoid curd in dinner or evening meals since it might cause an onslaught of cold. Curd can be had in the form of delicious raitas like beetroot raita, cucumber raita, hung-curd spread etc. or consume it in the form of buttermilk.

2) Amla (Indian Gooseberry)

Ayurveda has a special mention of Amla, since it is known to balance all tri-doshas (Vata, Pita and Kapha.) Amla is rich in vitamin C content and contains carotene. Its medicinal properties make it a popular choice to treat coughs and colds. Apart from this, amla is a natural tonic and blood purifier. Carotene present in alma has long been used as a preventive for cataract and eye care.

If you are suffering from hair loss amla juice can be consumed daily with honey to promote healthy hair growth and strengthen hair follicles.

3) Peanuts

Peanuts, generally dubbed as “poor man’s almond,” are rich in nutrients and readily available. Peanuts are high in protein. They contain healthy fats like monosaturated fatty acids, oleic acid and polyunsaturated fatty acids, which keep the cholesterol levels in check and heart-healthy. Also known as mood elevator since it improves serotonin release keeping you calm and aware.

Boiled shelled peanuts have four times more antioxidants than roasted peanuts, oiled or salted peanuts.  Consuming 100 grams of peanuts daily can fulfill half of your daily protein requirement.

4) Ghee

Ayurveda talks extensively about the consumption of ghee since it offers multiple benefits like the clarity of mind and better digestion. Ghee also finds mention in Charaka Samhita. Ghee is full of omega-3-fatty acids, which are good fats that improve brain and heart health. Butyrate, a fatty acid in ghee, is linked to the immune system that soothes inflammation. Ghee improves cell rejuvenation. Hence it is very good for skin and also acts as a natural moisturizer.  Ghee improves your eyesight and preventive against eye-related disorders.

In Ancient India, Ghee or “Golden Liquid” was part of every meal since it provided lots of energy and warmth to the body. Traditionally ghee on chapattis, sweets, curries and gravies etc. was the custom. Today, ideally one spoon of ghee a day will suffice.

If you are not adding ghee to your daily foods, then it is time you start adding this magical ingredient into your meals.

5) Papaya

The fruit of the angels- “Papayas” are rich sources of mineral, antioxidant, nutrients, and fibre. Papaya contains an enzyme papain that helps to digest heavy proteins. Extraordinary fruit is a known cure for constipation, bloating and Irritable bowel syndrome. Lycopene in papaya has been found to slow down the breast and prostrate cancer. Papaya consumption also reduces muscle pain and inflammation.

Make papaya, part of your daily diet and stay healthy. Lots of delicious options, papaya fruit sliced, papaya punch, papaya granita etc.

Make these five superfoods an essential part of your diet. When included in a well-balanced diet, these superfoods can promote heart health, weight loss, boost immunity, improve energy levels and even reduce the ill-effects of ageing.

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