Superfoods for Immunity, Diabetes, Heart Health, Ant-Ageing and Detox

The term, ‘superfood’ is comparatively new. It refers to all those food items that offer maximum nutritional value. The so-called superfoods are a powerhouse of all the essential vitamins, minerals and antioxidants. However, there are no standard guidelines to classify a particular food as a superfood, but in most cases, these superfoods are plant-based.

The speciality of superfoods is that they have a high nutritional density, which means they provide lesser calories but are packed with all the essential nutrients that the body needs. The moment we refer to the term superfood, a lot of people tend to set unrealistic expectations about them. They believe that consuming any of these superfoods may protect them from chronic diseases even if they intake a poor diet.

The reality is different, though. Superfoods, when combined with a balanced diet, can give the desired results. Some studies have highlighted that superfoods which are rich in antioxidants and flavonoids can prevent coronary heart diseases, cancer, improve immunity, and reduce inflammation. When superfoods are eaten along with a balanced diet, you can expect to move towards a fitter self full of energy to fight your daily battles.

Top 5 Superfoods and Their Benefits

Now let us have a look at some of the top superfoods that you can easily eat, without putting in too much effort. We will make a list of 5 superfoods here. Most of the superfoods that we will discuss in this article are readily available and are not much expensive.

Moringa (सहजन)

Did you know Moringa is known as the ‘Miracle Tree?’ All the parts of the plant have immense medicinal properties, but it is best if you can have the leaves of the plant either fresh or in powdered form. You will remain jaw-dropped if you look at the nutritional contents of Moringa leaves. It contains:

18 Amino Acids
10 times more Vitamin A than carrot
46 types antioxidants
15 times more potassium than bananas
17 times more calcium than cow’s milk
25 times more iron than spinach

moringa food benefits

In fact, Moringa is the most potent natural antioxidant available in nature. Its antioxidants protect the body against oxidative damage and slow down the process of ageing. At the same time, Moringa has the highest protein content when compared to any other plant-based food. It has around 40% protein.

Similarly, the lutein content of Moringa brings in incredible benefits for our eyes. A 100 gms of fresh Moringa leaves contain around 70 mg of lutein while the recommended dosage for an adult for healthy eyes is about 5 to 20 mg.

Some of the stellar benefits of Moringa are the following:

Reduces Blood Pressure
Prevents Prostate Cancer and promotes a general well-being
Promotes liver health
Acts as an anti-inflammatory agent
Has antibacterial, antiviral, antimicrobial and anti-fungal properties

If you want to enjoy maximum benefits of Moringa, it is best to have it fresh, but if you are not a fan of its taste, there is nothing much to worry because you can have Moringa as dietary supplements like Moringa Drops made from the extracts of Moringa leaves or Moringa powder derived from dried Moringa leaves. You can add these supplements in your smoothies or even in your daily lentil soups.

A Quick Moringa-based Snack Recipe

Recipe: Moringa Guacamole

Ingredients

1. Avocado – 1 Medium Size
2. Cumin Powder – 1/4 Teaspoon
3. Lemon Juice – 1 Teaspoon
4. 1 small onion chopped preferably White – Soak it in cold water
5. 1/4 Teaspoon – Pepper Powder
6. 1/2 Cup Tomato finely chopped without seeds
7. Salt to taste
8. Moringa Powder – 1 Tablespoon
9. Tortillas or Nacho Chips

Preparation

Time: 10 mins
Serving size: 4

Remove the pulp of the avocado, and smash it properly.
Take a bowl and add in onions, tomatoes, pepper powder, cumin powder, some salt, lemon juice and moringa powder and give it a proper mix.
Add in the smashed avocado and give it a proper mix. Enjoy it with a plate of Nachos.

Berries

The moment there is mention of berries, immediately there is a play of different colours in your mind. Berries are small, soft, and round-shaped fruits available in different colours. Usually, they are sweet and sour in taste. Considering the latest fad of superfoods, berries have become a star performer. It is because berries have a high nutritional profile and are loaded with Vitamin C, fibre, and antioxidant polyphenols. Therefore, if you can incorporate berries in your daily diet, you may be able to keep a lot of chronic diseases at bay.

berries

Some of the widespread health benefits of berries are that they:

Improve blood sugar and insulin response
Fight inflammation in the body
Lower levels of cholesterol in the body
Promote healthy skin
May reduce the chances of cancer in your body
Promote healthy arteries

Whether you love blueberries or raspberries is not much of a concern, the most crucial aspect is to include a handful of fresh berries in your diet. However, that could be a challenge sometimes, but you should not lose heart. You can reap the goodness of berries through different dietary supplements. For example, a few drops of Mix Berry Juice can give you benefits of all the various berries.

A Refreshing Mixed Berry Recipe

Recipe: Mixed Berry Smoothie

Ingredients

1 ½ cup mix berries
1 ½ apple juice or almond milk or coconut milk, or any other flavoured juice
1 banana sliced
¾ cup vanilla flavoured Greek yoghurt
1 tablespoon honey

Preparation

Time: 5 mins
Serving size: 2

Gather all the ingredients together in a blender and mix until smooth. Add honey as per taste. You can garnish with some berries and mint leaves and serve fresh in two tall glasses.

Wheatgrass

Are you looking at detoxifying your body? The good news is there is a natural way to do so. Wheatgrass, with its extensive combination of Vitamins and nutrients, can be an excellent choice for promoting holistic well-being of your body and mind. Wheatgrass is one of the superfoods because of its antibacterial, antioxidant, and anti-inflammatory properties. The speciality of wheatgrass is that the nutrients present in it eliminate the toxins from the body. The chlorophyll present cleanses the body thoroughly and promotes healthy functioning of the liver. A cleansed system means more energy and a revitalized self.

wheatgrass

The health benefits of wheatgrass are the following:

Boosts immunity
Aids digestion
Lowers cholesterol
Gives an energy boost
Lowers blood pressure
Improves cognitive function
Improves blood sugar level
Eases joint pains

If you are brave enough, you could consume raw wheatgrass, but a better option is to have measured quantities of wheatgrass powder in your smoothie or juice.

A Detox Shot with Wheatgrass

Recipe: Detox Wheatgrass Shot

Ingredients

1. Wheatgrass Powder- 1 Scoop
2. Orange Juice- 1 cup
3. Coconut Water- 1/2 Cup
4. Lemon Juice – 1 teaspoon
5. Water – 1/2 Cup
6. 1/4 Teaspoon of Cinnamon Powder

Preparation

Time: 5 mins
Serving size: 1

Grab a glass and add 1 scoop of Wheatgrass powder followed by water.
Give it a good stir making sure there are no lumps.
Add in Orange juice, Coconut water, Lemon juice and give it a good stir. Add in Cinnamon Powder.
Serve it chilled and enjoy!

Spinach

As the winter months approach, there will be a plethora of choices when you go for vegetable shopping. One of the prominent attractions of the winter months is the dark, leafy vegetables that are found in abundance. Yes, you got it right, I am talking about spinach. Our very own spinach is indeed a superfood. It is a powerhouse of nutrients in a low-calorie package. Spinach is good for your skin, hair, bones, and they provide high quantities of protein, iron, vitamins and minerals.

Spinach

It is great to have a bowl full of spinach everyday meals because it:

Reduces blood sugar
Promotes healthy bones
Aids in weight loss
Improves your eye health
Reduces hypertension
Relaxes the body
Improves brain function
Boosts immunity
Prevents anaemia
Promotes healthy skin
Blocks premature ageing

Like many other veggies, it is always good if you can have spinach in the raw form, you can tear a few spinach leaves in your salad because studies highlight that boiling might reduce the potency of this dark, leafy vegetable. However, you can also have spinach in cooked forms. There are great recipes that you can make with it like spinach-paratha, spinach kofta, and many more. You can also have Iron Folic Capsules and Multivitamin tablets that are plant-based and have spinach and other vegetable contents.

A Quick Snack Recipe with Spinach

Recipe: Sauteed Spinach and Paneer (Cottage Cheese)

Ingredients

2 tablespoons olive oil
3 garlic cloves minced
2 shallots minced
10 ounces of baby spinach
100 g of Paneer cubes
Salt and black pepper as per taste

Preparation

Time: 10 mins
Serving size: 4

Gently warm the olive oil in a large pan over medium-high heat. Add the garlic and shallots and saute for around a minute, till you get a pleasant aroma. Next, add the spinach and paneer and toss it with a tong for around 3 to 5 mins. Sprinkle some salt and freshly ground pepper and serve immediately.

Spirulina

Did you ever think of adding that dark green coloured algae powder from the tropical lakes to your smoothie? Probably, you didn’t. But recently, Spirulina, also known as the ‘Miracle from the Sea’, has become a favourite ingredient for most health enthusiasts. The reason is simple. Spirulina is considered one of the few plant-based sources of complete protein. It contains all the amino acids that the body needs but cannot produce on its own. Besides, Spirulina is a good source of Calcium, Magnesium, Vitamins A, E, and K. Dried Spirulina powder contains about 60 to 70% of protein.

spirulina

Some of the significant health benefits of this edible algae are the following:

Helps in losing weight
Improves gut health
Manages diabetes
Lowers cholesterol
Reduces blood pressure
Prevents heart diseases
Boosts metabolism
Reduces symptoms of allergy

Despite the incredible health benefits that Spirulina has, it is not that appetizing to have in its natural form. But there is no need to feel unhappy, there are many dietary supplements available in the market like Spirulina Drops, Capsules, Tablets or Spirulina Powder that you can add in your smoothies or juices to reap all its health benefits.

A Super Nutritious Smoothie with Spirulina

Recipe: Power-packed Spirulina Smoothie

Ingredients

1 cup of water
½ cucumber peeled
1 frozen banana
1 cup mix berries, preferably frozen
2 teaspoons spirulina powder
1 deseeded date
A handful of baby spinach

Preparation

Time: 10 mins
Serving size: 1

Put all the ingredients together and give it a good blend. Serve immediately. A powerful blender is recommended for this smoothie, but in case you don’t have one you can do it in batches. First blend the water, spinach, cucumber and the date together and then add the spirulina fruit and the frozen fruits and blend again.

Conclusion

If by any chance you think that eating superfoods will take care of all the health issues that you have and will also take you towards a fitter mind and body, then you are wrong. It is indeed true that superfoods have immense benefits for our bodies, but they alone cannot do much. Superfoods, when combined with a balanced diet, moderate exercises, and adequate rest, can do wonders for our mind and body. However, in case you fail to consume the mentioned superfoods in fresh forms, then you opt for some good quality dietary supplements that give you all the goodness of these miracle foods from nature. But be sure to procure supplements from a genuine supplier.

References:

What are superfoods and why should you eat them?

The Health Benefits of Moringa – the superfood of superfoods