Eat local, advises Kemps Corner resident and dietitian Bina Chheda on the occasion of National Nutrition Week, 2014
'Poshak aahar, desh ka aadhar' is the theme for National Nutrition Week (1-7 September) 2014, which aims at intensifying the awareness of nutrition, especially among children and women.
India has a notorious reputation for malnutrition, which many of us associate with poverty and lack of basic food. But we forget that the influx of foreign brands promoting junk food culture also contributes to malnutrition, which essentially means 'poor nourishment'.
Super food is the all-encompassing manna from heaven, consuming which will open the doors to rejuvenated health. Dietitian Bina Chheda explains, "Super food are not always those that are available abroad; they are present in our very own kitchen."
Super food #1: Ragi
Ragi, one of the most nutrient-dense millets, provides calcium, dietary fibre, iron, zinc, magnesium and the highest proportion of manganese. Says dietitian Kamna Desai, "Ragi porridge is normally given to children, lactating mothers and older people since it has more calcium compared to other cereals and millets."
Super food #2: Tomato
According to the British Journal of Nutrition, tomato contains lycopene, an antioxidant that helps alleviate diabetes-related complications, oxidative stress and the risk of cardiovascular diseases. Dietitian Sukhada Bhatte suggests cooking tomatoes to increase the lycopene content absorbed by the body.
Super food #3: Amla
Vitamin C-rich amla improves iron absorption, aiding the healing of wounds and preventing anaemia. In the European Journal of Cancer Prevention 2011, amla is said to possess chemopreventive, antioxidant and anti-inflammatory properties.
Super food #4: Sprouts
A tender shoot (sprout) of any pulse or lentil signifies life, growth and energy. The shoot ups the vitamin B complex and provides fibre. Snack on sprouts, advises Chheda, "Mixed with veggies and lime, sprouts make a complete meal with an invaluable source of protein, vitamin C and E."
Super food #5: Halim seeds
Garden cress seeds or halim seeds are rich in iron, dietary fibre, folate, calcium, omega-3 fats, natural antioxidant (tocopherol) and other phytochemicals. According to Chheda, "Halim seeds have the highest amount of iron amongst vegetarian dietary options (100 mg per 100 gm). Toss them on your salad or add them to your smoothies." Desai concludes, "Add a portion of these super foods to your daily meals. Blend the old and familiar with the new and exciting because old is truly gold."
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