15 top Indian superfoods you can easily add to your daily diet

Have you ever wondered the reason behind every hero sporting the "super" prefix? Well, it's not just a random title; it's a badge of distinction that signifies a remarkable quality setting them apart. Whether it's Captain America's enduring stamina, Superman's incredible strength and speed, Iron Man's genius intellect, or Spiderman's jaw-dropping jumping and leaping abilities — each hero boasts a unique skill that earns them the "super" tag.

The concept of superpowers isn't limited to caped crusaders alone. It extends its reach to a realm we encounter daily—our plate. Veg superfoods, the culinary champions with an unparalleled nutritional density are no ordinary edibles; they're the superheroes of sustenance, packing a punch of nutrients while keeping the calorie count on the down-low. These remarkable foods boast an abundance of minerals, vitamins, and antioxidants. Antioxidants, inherent in specific foods, play a vital role in counteracting the harmful effects of free radicals within our bodies. These free radicals, a natural by-product of energy production, have the potential to cause disruption and damage to our body. 

Understanding the benefits of veg superfoods – 

1. Indian superfoods offer a diverse range of essential nutrients, including vitamins and antioxidants, ensuring a well-rounded nutritional intake.
2. Many Indian superfoods support healthy digestion and maintain a balanced gut microbiome.
3. Spices such as turmeric provide potent anti-inflammatory benefits, potentially alleviating inflammation in the body.
4. Indian Superfoods also contribute to heart health by helping maintain healthy cholesterol levels.
5. Incorporating Indian superfoods adds cultural authenticity and a delightful array of flavours to your meals, making the dining experience both nutritious and enjoyable.

15 Indian superfoods you should add to your diet

Ragi or Millet: In India, Ragi, also known as finger millet, earns its "superfood" status owing to its nutritional powerhouse. According to India’s National Institute of Nutrition, 344 mg of calcium is found in only 100 gm of Ragi (while 100 gm milk only has 120 mg). And not just that, by maintaining safe blood sugar levels, Ragi helps in controlling diabetes and even aids weight loss. Ragi is also rich in antioxidants, helping keep your skin youthful and you mentally healthy. No wonder Ragi is a wonder grain!

Sprouts: Sprouts, a staple in Indian diets, emerge as veg superfoods due to their transformative nutritional profile. This low-calorie superfood is packed with protein, calcium, fibre, vitamins and minerals. So, apart from being a great addition to your healthy/ weight loss diet, Sprouts also help in detoxing your body, making your skin healthier and promoting healthy hair growth! 

Coconut: While coconut is a widely spread fruit in India, it is not yet a staple in north Indian diets. Coconut is rich in various nutrients like iron, copper, potassium, magnesium  and more, helping in weight loss, healthier skin and better gut health. Owing to its antibacterial and antiviral nature, coconut also helps strengthen immunity!

Amla: Amla, or Indian gooseberry, stands tall as a superfood due to its exceptional concentration of vitamin C and potent antioxidants. Renowned in Ayurveda for its rejuvenating properties, Amla supports immune function, promotes skin health, and contributes to vibrant hair. Its tangy taste makes it a versatile addition to chutneys, juices, and culinary creations, offering a natural boost to overall well-being.

Chickpeas: Chickpeas, a staple in Indian kitchens, earn superfood status owing to their robust nutritional content. Packed with protein, fiber, and essential minerals, chickpeas contribute to satiety, muscle health, and blood sugar regulation. Their versatility allows for diverse culinary preparations, from classic curries to snacks like roasted chickpeas, making them not just nutritious but also a delightful addition to a balanced diet.

Spinach (Palak): Spinach, a leafy green abundant in India, is a nutritional powerhouse. High in iron, vitamins, and antioxidants, it supports optimal blood health, aids in digestion, and contributes to overall vitality. Its versatility in Indian dishes, from curries to saag, makes it a convenient and nutritious addition to meals.

Tulsi (Holy Basil): Tulsi, or Holy Basil, is revered not only for its spiritual significance but also for its health benefits. Rich in antioxidants and essential oils, Tulsi is known for its adaptogenic properties, helping the body adapt to stress. It is often consumed as herbal tea, promoting respiratory health and overall well-being.

Almonds (Badam): Almonds are a nutrient-dense nut, celebrated for their heart-healthy monounsaturated fats, protein, and vitamin E. Including almonds in your diet supports brain function, aids in weight management, and provides a satisfying crunch to various Indian sweets, snacks, and dishes.

Ghee: Ghee, or clarified butter, is a traditional Indian superfood valued for its health-promoting properties. Rich in healthy fats and fat-soluble vitamins, ghee is believed to support digestion, boost immunity, and enhance the absorption of nutrients. Its distinctive flavour makes it a staple in Indian cooking.

Moringa (Drumstick leaves): Moringa, or drumstick leaves, is a green leafy vegetable with an impressive nutritional profile. Abundant in vitamins, minerals, and antioxidants, moringa contributes to improved digestion, enhanced skin health, and potential anti-inflammatory effects. It is commonly used in traditional Indian recipes such as sambar and soups.

Sesame Seeds (Til): Sesame seeds are a nutritional powerhouse rich in healthy fats, protein, and minerals. Consumed in various forms, including tahini and sesame oil, these seeds contribute to bone health, support skin and hair, and add a delightful crunch to Indian sweets like laddoos and chikkis.

Ajwain (Carom seeds): Ajwain, or carom seeds, is a spice integral to Indian cuisine and traditional medicine. Known for its digestive properties, ajwain aids in relieving indigestion and bloating. Additionally, it contains essential oils with potential anti-inflammatory and antibacterial benefits.

Beetroot: Beetroot is a vibrant superfood known for its rich antioxidant content and natural sweetness. Packed with vitamins and minerals, including potassium and iron, beetroot supports cardiovascular health, boosts stamina, and adds a burst of color to salads and juices.

Pomegranate (Anaar): Pomegranate, with its jewel-like arils, is a superfood celebrated for its antioxidant content, particularly punicalagins and anthocyanins. Regular consumption may contribute to heart health, support anti-inflammatory effects, and add a refreshing touch to salads, raitas, and juices.

Turmeric, a culinary gem and superfood, owes its vibrant colour to curcumin, a potent compound with impressive health benefits. Renowned for its anti-inflammatory and antioxidant properties, turmeric has been a staple in traditional medicine for centuries. Beyond its ability to reduce inflammation, this golden spice is associated with potential advantages for joint health and digestive well-being. Whether infused into teas, incorporated into curries, or enjoyed in golden milk, turmeric adds both flavour and a nutritional boost to dishes, making it a valuable addition to a superfood-rich diet.

How to incorporate top superfoods in your diet 

Kickstart your mornings with a nutrient-packed Superfood Smoothie, blending an array of superfoods like berries, leafy greens, chia seeds, hemp seeds, and spirulina. This concoction delivers a diverse range of essential nutrients, including vitamins, minerals, and antioxidants, ensuring a fortified immune system and sustained energy throughout the day. For a satisfying snack, indulge in a Superfood Trail Mix combining nuts, seeds, and dried fruits like almonds, pumpkin seeds, berries, and cranberries, providing a wholesome dose of antioxidants, healthy fats, and essential nutrients conducive to overall well-being.

Elevate the nutritional content of your meals by incorporating veg superfoods into salads. Expand your culinary horizons by cooking with top superfoods such as turmeric, garlic, ginger, and cumin, each carrying anti-inflammatory properties that combat inflammation and support immune function. Finally, elevate your hydration game with Superfood Teas, concocting blends with ingredients like turmeric, ginger, and green tea, teeming with antioxidants, vitamins, and minerals to nurture your overall health and beauty.

Tips on purchasing these superfoods 

When you're on the hunt for Indian superfoods, the online world offers a handy way to get your hands on nutritional powerhouses like ragi, thanks to quick delivery platforms. But before you hit that "order" button, a bit of research into these platforms can go a long way. Alternatively, consider the tried-and-true method of downloading apps from well-known departmental stores for a reliable source of top-notch superfoods.

Now, let's talk local. If you're lucky enough to have a Whole Foods Market nearby, you're in for a treat. They're a treasure trove of organic, high-quality products, boasting an extensive selection of superfoods tailored to your health and taste preferences. And don't forget those quaint independent health food stores in your community. They've got your back, prioritising locally sourced goodies for a shopping experience that's not just transactional but personal and community-focused.

For a more laid-back, vibrant experience, turn your attention to local farmers' markets. Here, you're not just buying fresh, locally grown produce but stumbling upon unique, seasonal superfoods cultivated by local farmers. It's a delightful twist to your nutritional choices, beyond the usual fruits and veggies.

Key takeaways

And there you have it, wrapping up our culinary exploration with a sprinkle of wisdom from the culinary maestro himself, Sanjeev Kapoor. He's all about the seamless inclusion of gooseberry, or 'amla,' into our Indian diets. Kapoor's got a soft spot for this superfood, praising its budget-friendly nature and highlighting its superhero-like Vitamin C powers, giving our immune systems that extra oomph and helping our bodies absorb iron better.

But here's the twist in Kapoor's kitchen philosophy—it's not just about nutritional checkboxes. It's a heartfelt call to arms against malnutrition. He encourages us to embrace the local treasures, those humble heroes like millets, legumes, and leafy vegetables. It's not just about plugging nutritional gaps; it's a celebration, a nod to the diverse agricultural wonders right in our backyard.

So, as you dive into the world of top superfoods, remember it's not just a journey for your body; it's a flavourful celebration of your local roots, a step towards a healthier, more connected community. 

Frequently Asked Questions –

What are Indian superfoods, and how do they differ from regular foods?

Indian superfoods stand out for their exceptional nutritional richness, packing minerals, vitamins, and antioxidants into each bite. Unlike regular foods, they offer a concentrated nutritional boost, contributing to overall well-being.

Are Indian superfoods suitable for vegetarians and vegans?

Absolutely! Indian superfoods, including lentils, chickpeas, coconut, and leafy greens, seamlessly fit into vegetarian and vegan diets. They provide essential nutrients and enhance the flavours of plant-based meals.

What are some simple ways to incorporate Indian superfoods into my daily meals?

Incorporating Indian superfoods is easy and delicious. Start your day with a Superfood Smoothie or snack on a Superfood Trail Mix. Enhance meals with spinach, broccoli, tomatoes, and avocados. Experiment with spices like turmeric, garlic, and ginger. Cooking with coconut, amla, and chickpeas adds both flavour and nutrition.

Can you provide information on the sustainability and ethical aspects of sourcing Indian superfoods?

While not explicitly addressed, consider sustainability by choosing local options from farmers' markets and independent stores. Opt for organic choices when possible and be mindful of transportation and packaging's environmental impact.