In the last couple of years, it has been noticed that people are attempting to move towards a healthy lifestyle. From adopting an active way of living, indulging in some form of physical activity or another to bringing about major changes in consuming food, the change in living pattern has been evidently visible.
In the last couple of years, it has been noticed that people are attempting to move towards a healthy lifestyle. From adopting an active way of living, indulging in some form of physical activity or another to bringing about major changes in consuming food, the change in living pattern has been evidently visible.
Subsequently, healthy eating habits, purchasing organics food and resorting to food items that help reduce the risk of chronic diseases, are some lifestyle changes that people from all walks of life have been attempting to bring about in their lives.
However, no single food, not even a 'superfood' can offer all the vitamins and minerals that our body needs to stay nourished. It is always a combination of different food items from across food groups that can help keep a person fit and provide the required nourishment to the body.
Nonetheless, 'superfoods' like gur chana, sabudana, chia seeds, jowar, quinoa, yoghurt among others do offer some very important nutrients that can power-pack your meals while helping in inculcating a healthy eating pattern.
Here, we bring you inputs from Prasoon Gupta, co-founder, CEO of superfood brand Sattviko and celebrity Nutritionist Maya Sawant, who runs a health cafe Lean Kitchen, who list down a few superfoods we can include in our meals or snacks and move towards healthier food choices.
1. Gur Chana
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Gur (jaggery) and chana (chickpeas) is a widely consumed product in India especially during winters. The combination is known for its heating benefit which helps boost immunity while also preventing tooth decay.
2. Sabudana
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Sabudana, also known as tapioca pearls are used in a huge variety of Indian dishes such as porridges, puddings, and more. This superfood is known for aiding muscle growth, improving heart and bone health, the main focus areas when you want to boost your immunity.
3. Chia Seeds
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Chia seeds are often referred to as a “superfood” or functional food.
Chia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Of particular interest by researchers is chia seeds’ high content of linoleic and alpha-linolenic (ALA) fatty acids. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids. Omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds.
These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
4. Dark chocolate
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Cocoa is rich in plant chemicals called flavonoids that may help to protect the heart. Dark chocolate contains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate. Flavanols have been shown to support the production of nitric oxide (NO) in the endothelium (the inner cell lining of blood vessels) that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure. Flavanols in chocolate can increase insulin sensitivity in short term studies; in the long run this could reduce risk of diabetes.
A small amount of dark chocolate 1-2 pcs a day can help reduce blood pressure and inflammation.
Dark chocolate is high in calories (150-170 calories per ounce) and can contribute to weight gain if eaten in excess. However you do have options of sugar free dark chocolates. It also contains a moderate amount of saturated fat, which can negatively affect blood lipid levels, though its heart-protective effects from flavanols appear to outweigh the risk. Choosing dark chocolate and eating modest quantities may offer the greatest health benefits.
5. Flaxseeds
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Flaxseeds can be eaten if you want to nibble on something maybe while you’re working or in a rush. These seeds are known for their many health benefits when it comes to diabetes and also for their ability to reduce internal inflammation and improve immunity related conditions such as arthritis.
6. Yoghurt
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Yogurt offers several important nutrients including protein and calcium. However, much of the research on yogurt’s health benefits centres on its live bacterial content, which is also present in other fermented foods like kefir, kimchi, and sauerkraut. It has been proposed that a lower number of some bacterial strains in the body may influence risk of certain disease conditions including obesity, type 2 diabetes, irritable bowel syndrome, and chronic inflammatory diseases such as Crohn’s disease, ulcerative colitis, and rheumatoid arthritis.
