For all those aiming for better health, the idea of superfoods can be quite captivating. Superfoods are ideally those foods that provide a high level of nutrients and are linked to disease prevention.

Unleash the Power of Superfoods Hidden in Your Kitchen

We are not talking about blueberries, avocado, kale etc. Superfoods need not be imported foods but can be locally easily available in your kitchen.

1. What are some common everyday kitchen ingredients that possess remarkable health benefits and how can you maximize the nutritional value of items?

 

  • Ghee: Ghee is a wonderful saturated fat that helps bone strength, improves gut health, promotes the absorption of fat-soluble vitamins, regulates blood sugar levels, and contains CLA (conjugated linoleic acid) which is known to be protective against carcinogens, artery plaque & diabetes. Ghee also plays a key role in balancing hormones & maintaining a healthy cholesterol
  • One can consume 1-2 tsp on a daily basis.
  • P.S Be mindful of the amounts consumed.
  • Turmeric & Black pepper: Curcumin in turmeric & piperine in black pepper have been shown to improve health due to their anti-inflammatory, antioxidant & disease-fighting properties.
  • Consume it together as the piperine enhances curcumin absorption, making it more readily available to be used by the body.
  • Piperine enhances the curcumin absorption by 2000 % hence always take it in combination.
  • One can consume turmeric & black pepper in regular cooking, herbal teas or turmeric milk.
  • P.S Anyone on blood thinning drugs, pregnant women, liver disease, GERD, heart issues, gallbladder issues must avoid it
  • Garlic: Most of the benefits of raw garlic comes from an enzyme called Allicin which has anti-inflammatory, antioxidant, antibacterial & anticancer properties.
  • It also improves insulin sensitivity, reduces LDL cholesterol & total cholesterol, reduces blood pressure
  • One can consume 1-2 raw garlic per day (raw form preserves all its beneficial nutrients)
  • Cinnamon: This spice is high in antioxidant, stabilizes blood sugar, improves metabolism, anti-inflammatory, anti-microbial, anti-fungal properties.
  • Add ¼-1/2 tsp to your morning cereal, pancakes, soups etc. My personal favorite being adding to green tea or herbal teas.
  • P.S Pregnant & breastfeeding women, someone on diabetes medication must avoid
  • Nutmeg: It has the ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, help in oral care, reduce insomnia, increase immunity & improve blood circulation.
  • Can be added to herbal teas and had post dinner
  • P.S pregnant women must avoid it at all cost

 

3. As most of the readers in the magazine tend to seek natural ways to combat fatigue and increase energy, how do some specific kitchen superfoods help in the process? And for example, can you mention their nutritional value and benefits to the human Body?

 

To combat fatigue & revitalize you can the following

  1. Wheatgrass juice has become a staple in many health-conscious people's diets due to its numerous health benefits. This bright green juice is packed with vitamins, minerals, and antioxidants that can help to restore energy levels and fight fatigue. Wheatgrass juice contains chlorophyll, which is known to increase energy and oxygenation in the body. Drinking wheatgrass juice on an empty stomach can help to stimulate the liver, increase circulation, and promote detoxification.
  2. Incorporate iron-rich foods (90% of the fatigue cases are related to iron deficiency anaemia) Add green leafy veg, gardencress seeds, lentils, organ meats, masoor dal, chickpeas, beetroot, pomegranate, whole eggs, edamame, pumpkin seeds, black beans.
  3. Don’t just drink water, re-hydrate the body with electrolytes that are lost in sweat and especially in summers. Add coconut water, eat water rich fruits like melons, cucumber etc. If needed take ORS.
  4. Cut back on tea and caffeine consumption to beat the constant fatigue.

 

4. How do you balance a diet with these kinds of foods and how would you recommend an individual to segregate these particular foods?

 

  • Try to incorporate spices like turmeric, black pepper, cinnamon, nutmeg into your daily cooking.
  • Snack on nuts & seeds
  • Have a variety in your meals
  • Eat more of seasonal veggies & fruits
  • Daily have yogurt for its probiotic benefit

 

5. Can you enhance your cognitive function by simply adding certain superfoods to your meals?

 

  • You can add these for its brain power effect ghee, walnuts, almonds, cinnamon, turmeric, green leafy veggies, broccoli, fatty fish.
  • A good portion of green leafy vegetables & broccoli which is rich in vitamin K which helps with better memory & cognitive status.
  • Add a handful of pumpkin seeds on a daily basis as it is rich in zinc, iron, copper & magnesium which are important for brain function.
  • Add nuts as they are rich in vitamin E and omega-3 fats.