From Millets To Amla: Know The Power Of Traditional Indian Superfoods

Indian traditional foods, packed with vitamins, minerals, antioxidants, and phytochemicals, are often referred as superfoods.

All about Indian superfoods (Representational Image)

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Traditional Indian cuisine is dense in nutrients and has been enjoyed for centuries. As people seek ways to improve their health and well-being, there has been a resurgence of interest in these traditional superfoods in recent years. Our traditional foods, packed with vitamins, minerals, antioxidants, and phytochemicals, are referred as superfoods.

In this regard, Karthigaiselvi, who is the HOD-Dept of Clinical Nutrition and Dietetics at BGS Gleneagles Global Hospitals, Kengeri, Bangalore said, "Thousands of plant species thrive in Indian ecosystems. Many traditional fruits, vegetables, and grains are becoming extinct due to climate change, human-induced activities, and deforestation. Traditional Indian superfoods boost the immune system, improve digestion, promote heart health, and enhance cognitive function. Incorporating traditional superfoods into our daily diet enhances our overall health."

Millets: Nature's Tiny Nutrient Powerhouses

Dr. Mukesh Batra, Founder and Chairman, Dr Batra’s Healthcare said, "The United Nations has declared 2023 as the ‘International Year of the Millet’; which has also been a traditional superfood of Indians for generations. Jowar (sorghum), Bajra (pearl millet), ragi (finger millet), are some of the commonly grown millets that have been consumed by millions of people for centuries. Now, with the younger generation delving into being fit, these super grains are being consumed for maintaining a healthy life."

Additionally, Edwina Raj who is the Head of Services - Clinical Nutrition & Dietetics at Aster CMI Hospital, Bangalore shared the health benefits of millets, moringa and raw jackfruit. said, "Millets are a type of gluten-free grain that has been grown for thousands of years. They contain complex carbohydrates, fibre, vitamins, and minerals." Millets have the following health benefits:

• Millets are high in fibre and low in calories, so they can help you feel full and satisfied.
• Heart health: Millets are high in magnesium, which is essential for heart health.
• Most of the millets have a low glycemic index, which means they do not cause blood sugar levels to spike.
• Digestive health: Millets are high in fibre, which is necessary for digestive health.

Millets can be incorporated into modern diets in the following ways:

• Instead of rice, try millet-based dishes like millet pulao or millet khichdi.
• Make roti, cookies, crackers and breads with millet flour.
• For a nutrient boost, add millet to smoothies .
• Consume roasted millet kernels or millet puffs as a snack.

Moringa: The Miracle Tree

"Moringa is a tree native to India and other Asian countries. Because of its numerous medicinal and nutritional properties, it is known as the 'miracle tree'. Moringa leaves contain vitamins A, C, and K as well as calcium, potassium, and iron. They also have antioxidants, which can help protect the body from harm," said Edwina.

Methods for incorporating moringa into daily meals:

• Moringa powder can be added to roti, soups, and stews.
• To make moringa tea, steep moringa leaves in lukewarm water.
• Moringa powder can be sprinkled on salads, vegetables, or chutney.
• Moringa leaves can be added to stir-fries or curries.

Raw / unripe Jackfruit: The Vegetarian Meat Alternative

Talking about this, Edwina said, "The jackfruit is a large, green fruit native to India. It contains fibre, vitamins, and minerals and can be used as a vegetarian meat substitute." Jackfruit has the following health benefits:

• Jackfruit is low in calories and fat, and it is high in fibre, which can help you feel full and satisfied.
• Heart health: Jackfruit is high in potassium, which is essential for heart health.
• Digestive health: Jackfruit is high in fibre, which is necessary for digestive health.
• Immune system support: Jackfruit contains vitamin C, which is essential for immune system function.

Methods for incorporating jackfruit into modern diets:

• Jackfruit can be used as a meat substitute in curries, stir-fries, and sandwiches.
• For a vegan or vegetarian dish, make jackfruit "pulled pork" or "shredded chicken."
• For a nutrient boost, add jackfruit to smoothies or yoghurt.
• Make muffins, cakes, or breads with jackfruit puree.

Health Benefits Of Some Ingredients Used In Our Meals:

In this regard, Dr. Mukesh Batra said, "Indian gooseberry (Amla) is another superfood that helps control diabetes and helps in supporting healthy blood glucose. Then we have turmeric (haldi) which has been used in Indian dishes for centuries, so much so, people around the world started understanding the medicinal benefits of the flowering plant. On the other hand, Giloy leaf boosts immunity, reduces cold and flu, regulates blood sugar levels and also helps in treating arthritis. This herb can be consumed in tea or water."

Here are some amazing benefits of the ingredients shared by Karthigaiselvi, that you may have if you include these in your diet.

• Turmeric: It has anti-inflammatory and anti-oxidant properties. It can help reduce redness, inflammation, fight acne, and improve your complexion. It also helps boost immunity hence keeping your skin healthy and glowing.
• Coconut Oil: Coconut oil is an amazing moisturiser. It keeps your skin hydrated and also keeps all the inflammation and sensitivity at par.
• Saffron: As we all know saffron is excellent for skin. It also has anti-inflammtory properties and helps improve skin tone and reduce the appearance of blemishes and pigmentation. 
• Honey can be used in masks and packs as it is deeply nourishing and also has anti bacterial properties.
• Amla or Indian gooseberry is an amazing superfood that helps detoxify your body and is an amazing source of Vitamin C. It is an excellent antioxidant and helps keep your skin clean, healthy and glowing.

"Fruits and vegetables such as Indian gooseberry, jackfruit, makhana, elephant yam, sunberry, lotus stem, adamant creeper, red okra, moringa flower, palmyra sprout, turkey berry, raayan fruit, and timru were some extinct food crops. All these food items can be incorporated into our daily meals. All these traditional superfoods helps to prevent cancer, nutritional deficiencies, support healthy weight reduction, and promote overall well-being," she further added.