THE UNSUNG HEROES OF INDIAN KITCHEN
From the minor, mundane ones available in your kitchen to the ones that might not be as well known to you, let’s celebrate all these powerhouses of nutrition and taste
Every year from September 1 to 7, National Nutrition Week is observed to raise public awareness about health and nutrition. It is an apt time to understand the most nutritious food items that are usually stored on our kitchen shelves or in our refrigerators but we may not be aware of their health benefits. Sunflower seeds: Packed with vitamin E, they lower the risk of chronic diseases. They give two times more protein than walnuts and six times more vitamin E than peanuts. One tablespoon is all that you need. But if eaten in excess, it can trigger nausea, rashes and weight gain. Broccoli: This vegetable is packed with nutrition. For pregnant mothers, it is a source of folic acid. It’s packed with antioxidants such as vitamin C, A, E that help scavenge free radicals and deal with inflammation. Limit its use if it makes you feel gassy or gives bowel irritation. Black pepper: Known as the king of spices, it is rich in antioxidants, flavonoids, vitamin A and C. It has piperine, a powerful antioxidant that helps fight free radicals, improve digestion and the absorption of beneficial compounds.
Saffron: A spice with great fragrance and a distinctive colour, it is also rich in antioxidants. Saffron helps one get a glowing complexion, fight cancer, reduce weight and cholesterol, treat insomnia and depression, prevent heart disease and is good for digestion. Coriander: A versatile herb, it is a good source of fibre, and is rich in vitamin K, A and calcium.
Cilantro: It helps in digestion, lowers blood sugar, rids the body of harmful metals, combats stress, improves sleep, and supports the menstrual process. Garnish your food with this herb generously to get your daily fix.
Basil: Worshipped as Tulsi in Indian culture, it is popular in Italian cuisine as well. Good for the immune system and skin, basil is packed with antioxidants that fight inflammation, cancer and stress. It promotes cardiovascular health and prevents diabetes.
Curry leaves: It contains vitamins A, B, C and E. It also has carbohydrates and phosphorous. The folic acid in it can help anaemic patients.
Mint: A common medicinal plant used throughout the year. It may improve brain function and help with cold symptoms. Lemongrass : It contains substances that may relieve pain and swelling, lower fever, improve levels of sugar and cholesterol in the blood. Ashwagandha: This herb helps the body to manage stress, as it lowers level of stress hormone, cortisol.
Giloy: It is antipyretic in nature, and eases the symptoms of life-threatening fevers such as dengue, swine flu and malaria.