You must have often heard of some super-food or the other in today’s health-conscious world.
Wondering what a super-food means?
Super-foods refer to nutrient-rich foods that are very beneficial for our health. Our body needs and craves for those nutrients. These super-foods not only provide vitamins and minerals but also have countless other benefits such as helping improve gut health, mood, energy, and disease prevention. They mostly consist of organic whole-foods.
In ancient days, every food was a super-food but in today’s world of refined foods, super-foods are very rare. However, we must keep in mind that there is no single food that can alone ensure good health. It’s always a combination of foods that nurtures us greatly.
Almonds:
The health benefits of eating almonds are well established for centuries now. They are rich in Omega-3 fatty acids and protein. The protein it has is more important as proteins are the building blocks of tissues, and also help repair damaged tissues. The heart is vital for the effective functioning of every organ of our body. But it should also be given its vital nutrients such as Omega-3 fatty acids that help to lower cholesterol, and Vitamin-E helps muscle and skin health. People who eat a handful of these nuts daily live longer than those who do not.
Beetroot:
Beetroots are eaten both by tribal people as well as modern folk. It is a known super-food for thousands of years. Beets are full of fiber which helps in lowering cholesterol and triglycerides (causes of increased risk of heart-related issues), removes excess LDL cholesterol from the arterial walls, and increases HDL cholesterol, thereby helping keep your heart healthy.
Beets help in keeping the blood pure. They lower the homocysteine (in the blood) which is bad for blood vessels. It reduces blood pressure when consumed for one week continuously and, it also has a ‘delaying effect’ which means it maintains healthy blood pressure when it seems to be falling down rapidly (which is dangerous) owing to a medicinal dose.
Beets also contain potassium which acts as a vasodilator (helps to relax blood vessels and arteries, reduces blood-clot formation) and, hence, protects us from heat strokes and heart attacks.
Beets contain complex carbohydrates that provide energy. Sportspersons consuming beetroot before a performance will have better energy levels that sustain for longer periods of time.
Beets contain a component called betacyanin which inhibits the growth of cancer cells. Beets are rich in Vitamin A which helps fight eye diseases. They also have two pigments – beta carotene and lutein – that help prevent cataracts.
The greens of the beet shouldn’t be thrown away. Eat them too as they contain high amounts of antioxidants and fiber, and minerals such as calcium, copper, potassium, and iron. Iron is a vital nutrient for oxidation and red blood cell (RBC) formation. The greens also contain vitamins like A, K, and C. Vitamin A helps in maintaining healthy skin and eyes. Vitamin K plays an important role in bone health by maintaining their formation and strength. Vitamin C is a powerful antioxidant that helps our body to resist infection. It also contains zeaxanthin – a pigment known to help in proper eye functioning and also prevents retinal detachment.
Thus, there are numerous benefits of making beetroot consumption a routine. Therefore, try to include one cup of chopped beetroot in your daily diet. It may cause a condition called “beeturia”, which is nothing but the pink coloration of urine or stool. But you need not fret at all – it is harmless.
Caution: Beet greens contain high levels of oxalates that can lead to stone formation in the kidneys. People with a history of high oxalates or kidney stones should not consume beet greens or just limit the consumption (to weekly just half-cup).
Cumin:
Cumin is a delicious and somewhat fragrant spice that lends a palatable flavor to any food it is added to, and adds to the nutritional value of the food. It is rich in phytochemicals that act as scavengers of free-radicals (cause of oxidative stress).
Owing to this antioxidant property of cumin, people consuming it regularly seem to live longer and healthier than others. It has a compound called cumin aldehyde which has antibacterial properties that help to fight infections in the body including the antibiotic-resistant bacteria.
Yet another amazing but lesser-known fact about cumin is – it is rich in iron. A teaspoon of cumin adds to 4mg of iron, which is essential for proper metabolism and healthy red blood cell (RBC) production. For centuries, cumin has been added to food as a digestive agent as it helps in the secretion of digestive enzymes. It also helps lower blood pressure.
Adding 3-5 tsp of cumin in your daily diet will help improve your digestive health and increases immunity, besides maintaining healthy iron and blood pressure levels. We can also make cumin powder, store it in a jar, and use it when needed. Sprinkle/add a pinch or two of the powder on your salads, to your buttermilk, lemonade, smoothies, and vegetables curries (at the end of cooking).
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Author
Dt. Anjali Khandale (M.Sc., Nutrition & Dietetics)
*Disclaimer: The diet plans, remedies, and other health-related suggestions published on this website are a collation of information on directions and advice from experts (dietitians and others) provided by the respective expert mentioned as the author of an article and, as such, are sourced from reliable and competent sources. However, both the experts themselves as well as the site owners/promoters request readers to consult their family doctor/physician before using the information on this site and also to exercise caution as necessary. By visiting this site and, by virtue of accessing any information from the site, site users indemnify, by default, the site owners/promoters, dietitians, experts, and affiliates, of any potential damage caused (in any form whatsoever).
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