‘Superfoods’ is not a medical term but is being thrown around a lot. What does it mean? Are they
food for immortality? Well, of course not! However, they are “healthy food” as they help the body
in several ways. The name makes it obvious that these foods are loaded! But how? We have to
understand why we call a certain food a ‘superfood’.
So, what is a Superfood? Superfoods are nutrient-dense foods, loaded with beneficial compounds
and typically rich in vitamins, minerals, antioxidants, and phytochemicals.
Now this might have got you thinking that I’m using these words as if superfoods have almost
everything within them. They might be some forbidden-jutsu and might be extremely rare! Well,
that is not true as we have a lot of food that can be classified under this category. However, the
important thing to understand here is that these work well when you combine them with a balanced
diet and consume them with that diet. You might have heard that there is no shortcut to success.
Similarly, there is no shortcut or godlike food that could change everything. Every health food has
some benefits and has to be combined with other health foods to maximize the effectiveness on
your health and construct a nutrient-rich diet.
Superfoods
- Leafy Green Veggies: Yes you read correctly! Leafy Green vegetables are superfoods that are a
good source of Vitamins A, C, and calcium along with phytochemicals(chemicals made by plants
that usually impact us positively). Examples of some Leafy Green vegetables we can include in our
diets (or maybe already are) are spinach, kale, and mustard greens. How can we incorporate these
dishes? In salads, or a variety of spinach curries that Indian cuisine offers! This way we can involve
this superfood in our diet making it healthier. - Berries: Yes, you heard right. Berries are rich in fiber and are usually sweet, and their appearance
signifies that they are full of antioxidants. What does it mean? Their usual bright colors indicate
they are rich in antioxidants and disease-combating substances.
There are a variety of ways one can include berries in their diet. This can be in combination with
cereals, desserts, or directly eating them. - Whole grains: They are a great source of both soluble and insoluble fiber. They also lower
cholesterol and help protect against heart disease and diabetes. They are rich in several B vitamins,
minerals, and phytonutrients.
Millet
Millet is an ancient grain as well. It was surprisingly common in India and is still somewhat in use.
However, we have slowly transitioned into the more popular rice and wheat. However, this does not
diminish the value that millet holds as a health food and a superfood! Why?
Since we’re giving millets the spotlight here, let’s see what this nutrient-packing food offers.
Millets boast an impressive protein content ranging from 10 to 12.3 grams per 100 grams,
making them a serious contender in the protein game. And if that’s not enough, they’re packing iron
(ranging from 0.5 to 19.0 milligrams), and calcium (ranging from 10 to 410 milligrams) and fat
(1-5%). However, this data does not include that millet contains Vitamins A, B, D, E, niacin,
pyridoxine, antioxidants, iron, and zinc. So, all in all, millets are not only rich in macronutrients
but they are also rich in micronutrients. Macronutrients consist of proteins and larger molecules
whereas micronutrients include vitamins, iron, zinc, and other compounds.
Why are we trying to revive millets then? Well, if the nutrients aren’t enough reasons to revive this
superfood, let’s consider the cultivation process!
Millets require less water for irrigation than that for wheat and rice, which require 26 times more
water. They need 70% less water than rice and grow faster than wheat by 50%. Millets are also
naturally pest-resistant, thereby reducing the need for pesticides. Millets are easily cultivable, as
these have climate and drought-tolerant properties and can survive extreme temperatures. These
can be grown in kharif or rabi seasons and have a good shelf life.
Millets are also a gluten free superfood and an impressive food option for patients with celiac
disease or non celiac gluten sensitivity.
Celiac disease is an autoimmune disorder wherein the patients are allergic to the gluten in foods.
When the gluten gets detected, the lining of the small intestine gets attacked and this causes villi
damage leading to abnormal nutrient absorption.
The only way to treat or work with celiac disease is to adhere to a strictly non gluten or gluten free
diet. This means avoiding wheat, rye, and other gluten-containing foods.
Hence some inherently gluten-free millets become a great choice for patients of this disease.
Mushrooms
Mushroom is also a superfood. How? Well, Mushrooms are typically known for their rich
nutritional content. They are also classified as functional foods which means that they can provide
nutrition or benefits beyond basic nutrition. What areas are those? Well, these include boosting the
immune system, reducing inflammation, and having potential anti-cancer properties.
Also, certain mushrooms are known to be mood-lifting mushrooms (e.g. lion’s mane) that can
improve brain health by improving nerve function. Some mushrooms like shiitake and reishi
contain beta-glucans—polysaccharides that act as prebiotics. These prebiotics nourish the beneficial
bacteria in your gut, promoting a healthy microbiome.
Finally, I would say that there are a lot of foods that are nutrient-dense and packed with stuff that
can enhance our lives in ways that we want. The action plan is laid out, the diet is required and the
execution is needed. Once we all finish that, the superfoods and the diet will do the job!
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