The ABC of superfoods

Nature’s little soldiers, superfoods provide your body much more than vital nutrients, and help you win the war against diseases

How many times have we heard that prevention is better than cure? And, oft times, we forget to abide by that mantra, as the task of following a particular diet or exercise regime seems uphill. But worry not, as superfoods are here to the rescue, for they go beyond fulfilling their designated duties. In addition to providing essential vitamins and minerals, they are rich in a whole different kinds of nutrients.

“There are two ways of knowing whether a food is a superfood; one, it provides the body different nutrients. And two, it gives you one particular kind of nutrient in excess. In addition to having vitamins and minerals, it must also be very rich in antioxidants,” says nutrionist Kavita Devgan.

A myth that surrounds superfoods is that only exotic foods fit the bill. “Most plantbased foods have these properties. Leafy vegetables like bathua, spinach and methi are superfoods. Also, jamuns and phalsa are homegrown fruits that are superfoods,” says nutrionist Neelanjana Singh. “People go for kale as it’s rich in vitamin A. They don’t know that 100gm of sweet potato gives more betacarotene than kale,” says Devgan. In this changing season, the best immunity we can offer our body is by eating

superfoods in their raw form. “Our diet, traditionally, used to be onions and hari mirchi (green chilli), which was a preventive measure against viruses,”

adds Devgan.

Given the Indian style of cooking, certain foods lose their nutrients. “The way we cook, there’s a lot of over-cooking. Also, don’t waste the peels or the fibre portion of vegetables. Radish, cauliflower and beetroot leaves can be chopped and added to dals. It’s good to have a mix of raw and cooked food,” says Singh.

Another question that

arises here is how to include these superfoods in the diet? “Superfoods need to be incorporated in the diet over a long period of time. Eat a variety; don’t focus on the exotic ones only. There are so many indigenous options. It’s just a matter of educating yourself,” says Devgan.

Eat a variety of superfoods; don’t focus on the exotic ones only