In today's time, we all are talking about boosting our immune system, and so the concept of superfoods is gaining popularity. Superfoods are nutritionally dense and therefore beneficial to one's health. But we would like to tell you that immunity comes from a healthy lifestyle - a well-balanced diet with regular exercise and stress management. However, by including these superfoods, we can further strengthen our immune system. We all know commonly available superfoods like turmeric, ginger, vitamin C etc., But today we will be discussing the less common natural superfoods that we can include.
- Moringa (commonly known as drumsticks): Found in South Asia, moringa is a fibrous vegetable from a tree called the "tree of life ". It helps in reducing cholesterol and blood sugars. Rich in antioxidants (beta carotene), vitamin A, C, D, calcium, potassium, magnesium, phosphorus and iron, drumsticks also ate a good source of protein. It can be used in curries like sambhar, avial etc. Leaves are rich in fibre and can be used for making paranthas. It also can be used in smoothies and is available in powder form.
- Amaranth: It is commonly known as Rajgira and is considered a Vrat (fasting) food in India. A rich source of fibres and protein, amaranth is also rich in iron, magnesium, zinc and calcium. It can be used like rice and chapatis as cereal in our meals.
- Basil Seeds: Basil seeds are comparative to other roots discussed today, like chia seeds but are less costly (almost at half price) and packed with nutrients. Rich in omega 3 fatty acids, dietary fibre and protein. It can be used in soups, smoothies etc.
- Wheat Germ: This has high antioxidant levels. Rich in fats and carbs, hence should be consumed in restricted quantities. It can be added as a topping in cereals, desserts and yoghurts.
These are some non-common superfoods we have discussed and can be included in one's diet, but we all should not just be dependent on superfoods and adopt a healthy lifestyle to keep our immune system strong. It takes years for the immune system to be strong and doesn't develop in a day or so. Hence, have many seasonal Foods and quickly and locally available foods to make a healthy balanced diet.
(With inputs from Deepti Khatuja, Senior Clinical Nutritionist, Fortis Memorial Research Institute Gurugram)
