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High in nutrition low in calorie! Super foods are loaded with vitamin, minerals and antioxidants.

When comes to super foods we always think about fancy imported names like blueberries, avocado, salmon, kale etc. No doubt they are highly nutritious but not easily available in Indian Market. As they are imported, these foods are not at all cheap. Fun fact is – Some Indian super foods are way more nutritious than these imported ones. But we always neglect these easily available Indian super foods, because of our lack of awareness. So, here are 5 super foods available everywhere easily in Indian Market that we can add in our daily diet.

1. Amla: 

Indian gooseberry or Amla is an excellent source of vit C. It is also loaded with iron, calcium, phosphorus. Vit C boost your immunity and metabolism. It also has anti-inflammatory properties., which help in reducing acid level in stomach. There are lots of benefits of Amla. Some are listed below:

  • Reduce cholesterol
  • Detoxify the body
  • Reduce the risk of heart disease
  • Improve eyesight
  • Helps to manage critical diseases like diabetes, asthma etc.
  • Slow down the aging process

Nutrients in 100g Amla:

  • Energy 58 kilo calories
  • Fiber 3.4%
  • Proteins 0.5%
  • Fat 0.1%
  • Carbohydrates 13.7 g
  • Calcium 50 %
  • Iron 1.2 mg
  • Carotene 9 microgram
  • Thiamine 0.03mg
  • Riboflavin 0.01mg
  • Nicene 0.2mg
  • Vitamin 600mg

Ti  Tips to consume: Start the morning with a healthy drink. 1 teaspoon of Amla powder with 1 teaspoon of jaggery powder/honey. Mix it in water.

 2. Turmeric: 

Turmeric or Haldi is a very common spice in Indian kitchen. There are lots of benefits of Haldi. Some are listed below:

  • Has anti-inflammatory properties and helps to reduce chronic diseases
  • Increase the Antioxidant capacity in body
  • Prevent Diabetes
  • Prevent Rheumatoid Arthritis (RA)
  • Prevent skin disease like acne, blemishes, eczema, psoriasis etc
  • Helps to fight Alzheimer
  • Prevent Cancer
  • Protect Heart disease

1 tablespoon of turmeric powder contains:

  • 29 calories
  • 0.91 grams (g) of protein
  • 0.31 g of fat
  • 6.31 g of carbohydrates
  • 2.1 g of fiber
  • 0.3 g of sugar

 Besides, it contains sufficient amount of Iron, potassium (K) and Vitamin C.

Tips to consume: Turmeric can be added to every meal. To increase immune system here is an amazing drink.

Golden Milk: Boil 1 cup milk. Add 1/2 teaspoon turmeric, 1 teaspoon raw honey, 1/2 teaspoon ginger powder and 1/4 teaspoon cinnamon and cardamom. Have it before sleep.

3.  Desi Ghee: 

Loaded with vitamins and minerals desi ghee is true Indian Super food. Some important benefits are listed below:

  • Has anti-bacterial properties and good for Intestinal Health
  • Has cancer fighting conjugated linoleic acid (CLA)
  • Improve digestive system
  • Contains mono-saturated omega fatty acid which is good for heart health
  • Heal external wounds
  • Increase the bone strength, contains Vitamin K2 which helps in reducing the calcium depositions in the arteries.
  • Improve eyesight
  • Good for healthy skin and hair
  • Helps to keep warm from within

 Tips to consume: Consume 1 teaspoon of Desi ghee with 1 glass of warm water.

4.  Drumstick: 

Another Indian super food which easily available in the Indian market is drumstick or Moringa. In south India Drumstick is too much popular, they use it in sambar. Below are the important health benefits of drumstick:

  • Amazing blood purifier
  • Boosts immunity
  • Develop stronger bones
  • Lowers the risk of cancer
  • Improve liver health
  • Improve eyesight
  • Rich in collagen

 Tips to consume: Add drumstick to Sambar dal.

5. Jackfruit:

Jackfruit is loaded of protein, vitamins, minerals and other healthy nutrients. It is rich in vitamin C and high in B complex. This fruit is healthier than other high nutritious fruits like apple, avocado, banana etc. Below are some health benefits of this amazing super fruit:

  • Reduce skin wrinkles and other skin diseases
  • Helps in managing mental stress
  • Prevent indigestion
  • Improve eyesight
  • High in protein so helps in muscle building

1 cup sliced Jackfruit has the following nutrients:

  • Calories: 155
  • Carbs: 40 grams
  • Fiber: 3 grams
  • Protein: 3 grams

Besides, Jackfruit has Vitamin A, Vitamin C, Riboflavin, Magnesium, Potassium, Copper, Manganese.

Tips to consume: Jackfruit can be eaten as raw or cooked.

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