The traditional Indian diet is a powerhouse of therapeutic and healing foods. These have been protecting and nourishing generations for centuries. Such superfoods are not only rich in nutrients but also help maintain health and wellness, boost immunity, and aid digestion. Some are even found in the Indian kitchen. Most nutritionists and dietitians recommend including these superfoods in the daily diet. These will improve your energy levels, skin health, and support long-term wellness.
Best Indian Superfoods Available in the Indian Kitchen
Here is a list of the best Indian superfoods to make your daily meals into healing nourishments for your body.
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Turmeric (Haldi)
Also known as the “Golden Healer”, turmeric is one of the commonly used Indian spices. It is famous for its anti-inflammatory and immunity-boosting properties. Turmeric has an active compound (curcumin), which fights infections and reduces inflammation. It also protects against various chronic diseases, like arthritis and cardiac diseases. You can add a pinch of turmeric to milk, soups, or curries. Turmeric is also an excellent skincare ingredient to add to DIY face masks. According to dietitians, drinking turmeric milk with a pinch of black pepper increases the curcumin absorption in the body.
Tip: Drink a cup of warm turmeric milk in the morning to naturally improve your immunity.
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Amla (Indian Gooseberry)
The richest source of vitamin C is amla, which is also known as Indian Gooseberry. It improves the immune system and adds glow to your skin. Moreover, consuming amla is also beneficial for hair. It also helps with digestion and improves liver health. You can consume freshly squeezed amla juice or in powder form. It is excellent to fight oxidative stress and slows down aging. Besides, regular amla consumption may help control cholesterol levels and regulate blood sugar.
Tip: Mix one tablespoon of amla juice with warm water. Drink it regularly as a daily health tonic.
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Moringa (Drumstick Leaves)
Moringa leaves are also known as a ‘miracle healer.’ It is rich in iron, calcium, vitamins, and antioxidants. Moringa improves energy levels, balances hormones in women, and strengthens bones. As per dietitians, it is an excellent plant-based protein source, especially for vegetarians. Hence, you can add it to dals, soups, or smoothies to make them a power-packed nutritional source.
Tip: Blend moringa leaves with your smoothie for breakfast. Or you can stir-fry them with garlic as a delicious side dish.
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Flaxseeds (Alsi)
Flaxseeds are a rich source of omega-3 fatty acids, fiber, and antioxidants. It supports heart health, aids in digestion, and supports weight management. Besides, flaxseeds are a superfood for women with PCOS or hormonal imbalance. Grind and make flaxseed powder for better absorption of the nutrients. Sprinkle them on salads, yogurt, or oatmeal for better digestion and full benefits.
Tip: Add one tablespoon of flaxseed powder to your morning smoothie or consume it with yogurt for healthy fats.
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Ghee
One staple superfood that Indian kitchens have been using for ages is ghee. It is a rich source of healthy fats and supports digestion. Moreover, it also helps with nutrient absorption. While there is a common myth that ghee leads to weight gain, consuming it in moderation supports heart and joint health. Dietitians recommend pure cow ghee since it contains fat-soluble vitamins A, D, E, and K. It also enhances metabolism and adds a subtle glow to your skin.
Tip: Add one teaspoon of ghee to rice, dal, or chapati for taste and nutrition.
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Ginger
An amazing cooking ingredient and Ayurvedic herb, ginger is widely used in the Indian kitchen. It supports digestion, reduces nausea, and fights inflammation. One of the useful bioactive compounds in ginger, gingerol, reduces sore throat, cold, and muscle pain. Moreover, it also increases appetite and reduces bloating. An effective home remedy for cough and cold is ginger tea.
Tip: Drink ginger tea after meals for digestion and to reduce acidity.
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Curry Leaves
If you think curry leaves are just for adding flavour to your food, you are probably missing out on the health benefits. Curry leaves are filled with antioxidants and vitamins A, B, C, and E. It also maintains your liver health, reduces cholesterol, and improves insulin sensitivity. Chewing fresh curry leaves in the morning on an empty stomach or adding them to dals and curries is the best idea. Regular consumption promotes hair growth and reduces the chances of premature greying.
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Ragi (Finger Millet)
Ragi is a traditional Indian millet and a superfood due to its high calcium, iron, and fiber content. It is gluten-free and ideal for those who are allergic to gluten. Ragi strengthens bones, controls blood sugar, and increases satiety. Hence, it is perfect for weight management. Try ragi porridge, dosas, or rotis. According to dietitians, ragi is a superfood for kids and women. It improves bone health and supports hormonal balance.
Tip: Instead of a regular breakfast, you can eat ragi porridge. It will keep you full and give steady energy throughout the day.
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Tulsi (Holy Basil)
Tulsi, the sacred Indian household plant, is also a potent adaptogen. It supports your body to manage stress. Besides, Tulsi has antibacterial, antiviral, and detoxifying properties. It improves respiratory health and aids in mental clarity.
Tip: Boil some tulsi leaves in water. Strain it, add honey and lemon, and drink it to detox your system.
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Sprouted Moong (Green Gram)
Dietitians recommend sprouted moong these days for its excellent health benefits. It is a simple but effective superfood that supports health and wellness. Sprouted moong is rich in protein, fiber, vitamins, and minerals. However, the process of sprouting further enhances its nutrient content. It is an excellent breakfast or light evening snack option. Moong sprouts support weight loss, improve blood sugar levels, and keep you full for hours.
Tip: Consume moong sprouts with chopped vegetables, lemon juice, and salt.
Final Words
These power-packed superfoods prove that taking care of your health doesn’t mean breaking your bank. Most Indian households have these foods, and they can be consumed regularly. Dietitians recommend a balanced diet by combining these superfoods, daily exercise, and hydration. All these will keep you fit and healthy. After all, small changes in your diet today can lead to significant health improvements in the future.