On its official website, the National Health Service UK (NHS, UK) notes, "Foods that have been elevated to superfood
status in recent years include those rich in antioxidants (such as beta-carotene, vitamins A, C, E, flavanoids and selenium) and omega-3 fatty acids". Health Practitioner, Nutritionist and certified Macrobiotic Health Coach, Shilpa Arora agrees and adds, "Superfoods are nothing but nutritionally dense foods. You can get hundreds of essential nutrients and minerals by eating a small serving of these food items every day."
An ingredient may not exotic or imported from overseas in order to qualify as a superfood. "Look around your kitchen and inside your kitchen cabinets, items like curry leaves, basil and turmeric are all full of healing qualities," notes Shilpa. While the west discovered the brilliance of superfoods such as chia seeds
and goji berries, India is full of ancient and indigenous grains, herbs and spices that are commonly used in most home but secretly hide some brilliant health benefits. Take amaranth
, for instance, which is lovingly known as ramdana in most parts of Northern India. The ingredient is packed with a host of nutrients and can be deemed as our own desi superfood. The humble beetroot
which has mostly been restricted to salads is another example. It is now being touted as the ultimate blood boosting, energy revving, and metabolism enhancing power veggie. Nuts and seeds were always considered to be cherished sources of protein, antioxidants and omega 3
and some of them like walnuts and flax seeds
have gained superfood status.
Chia seeds are packed with nutrition
You may find it confusing to pick the right superfoods especially when supermarket shelves are loaded with a number of food items - all claiming to possess one or more super qualities. How do you decide what exactly to include in your daily diet? Experts at Harvard University, along with a certified chef and nutrition educator, Dr. Mitchell Hauser created a list of 12 superfoods that must be consumed regularly. These include salmon, oatmeal, blueberries, broccoli
, eggs, Greek yogurt, beans, walnuts, quinoa, dark chocolate, olive oil and tea. The list can go on and on once other exotic, local or seasonal items like chia seeds, goji berries, amaranth, flax seeds and kale join in.
These powerhouses of nutrition are pretty easy to include in your daily diet. You can make a quick trail mix with your favourite dried berries, oat flakes, nuts and seeds and snack on it anytime, anywhere. If you are one of those who likes to experiment with food, there's a lot that you can make with a variety of superfoods. By now, you should know that snacking is good to keep your metabolism up and curb unwanted cravings and therefore, it is a great idea to chomp on superfoods during snack-time. It is a quite a satisfying to make your own delicious snack that is healthy too! For inspiration, start with our best superfood snack recipes. You'll fall in love with each one of them.1. Amaranth TikkisRecipe by Seema Chandra
The goodness of amaranth seeds are rolled into wholesome tikkis.2. Jowar MedleyRecipe by Seema Chandra
A delightful coming together of sorghum seeds and a host of herbs and veggies.3. Quinoa Biscuits
Recipe by Meher Mirza
Want to munch on something light, healthy and yummy? These pockets of nutrition are spiked with just about the right dose of deliciousness.
4. Banana and Chia Tea Cake
Recipe by Swasti Aggarwal, Food Strategist at Foodhall
A perfect company to your evening tea.
5. Ragi CookiesRecipe by Seema Chandra
Guilt-free cookies, no kidding!
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Wholesome cookies for healthy snacking