Eight Everyday Superfoods That Can Gift You Healthy Ageing And Help You Go Local

These locally available and least expensive superfoods can provide you the best of nutrition, amp up your immunity and help in healthy ageing. 

Malnutrition is an increasing burden and one of the most pressing public health concerns in our country. Experts observe that a majority of Indians do not get an adequate amount of nutrients – vitamins and minerals that can offer appropriate nutrition despite consuming three to four meals a day. This could be because most of us are not aware of the nutritional value of the food that we take in and this is where superfoods can be our saviour. Superfoods are foods with very high nutritional density providing a substantial amount of nutrients and very few calories. They are a storehouse of minerals, vitamins and antioxidants, the three most essential ingredients for older adults that ensure healthy ageing.

Superfoods need to be sourced internationally or be expensive. At a time when we are striving towards native foods and going #vocalforlocal, nutritionist and author Kavita Devgan shares a list of superfoods with Silver Talkies that are highly beneficial for older adults, can enhance immunity and can be easily obtained locally.

Methi seeds (fenugreek seeds) – They pack a lot of fibre (1 tbsp gives 3 grams), and most of it is soluble fibre which is great to keep our digestion humming along fine, making it work like a laxative that can help you bid farewell to constipation. This kind of fibre and the non-starch polysaccharides (NSP) helps mop up bad cholesterol from our body and aid in turning the lipid profile pink, making it a heart-friendly food. You can add fenugreek seeds to every tadka and consume it.

Eggplant – Magnesium in it helps keep the heartbeat regular, and the functioning of nerves normal. Also, it buffs up the immune system. It is loaded with antioxidants, particularly chlorogenic acid, which works on four fronts: fighting free radicals and many viruses, lowering LDL (bad) cholesterol, and providing protection against cancer. It is extremely versatile and can be roasted, grilled, fried, steamed, or sautéed. Expand your palate and try some international variants: ratatouille (Mediterranean), moussaka (Italian), and babaganoush (Greek).

Ginger – Ginger provides protection against cancers, promotes healthy sweating even during the cold months, and works as a good detox agent. It is anti-diabetic, anti-inflammatory and a wonderful immune system booster too. Have ginger tea every day. You may also add ginger to your daily dishes.

Garlic – It is our heart’s best friend, helps lower bad cholesterol, is a cancer slayer, and (this will probably interest you the most) it is a great weight-loss food too. Plus it is a brilliant diuretic that increases the amount of water and salt expelled from the body as urine. All you need to do is just peel and crush two cloves of garlic and gulp them with water first thing in the morning.

Fennel Seeds – It facilitates digestion and reduces flatulence, the accumulation of gas in the alimentary canal. It is an active carminative (a drug that relieves flatulence) agent, helps release gas from intestines and provides relief from stomach problems like pain, restlessness, heartburn and indigestion. Also, it is a natural diuretic. You can eat a few seeds after every meal.

Cauliflower – It is our heart’s best friend, helps lower bad cholesterol, is a cancer slayer, and it is a great weight-loss food too. It is an excellent source of vitamins (C, K, B vitamins), and minerals (potassium, manganese, magnesium, phosphorus), containing some of almost every vitamin and mineral that you need. It also delivers choline which is needed for a healthy nervous system. You can eat cauliflower, raw or cooked, twice a week for sure.

Moringa – This naturally dried leaf of the drumstick tree is one of the most nutrient-dense plants we know of. It is packed with 13 essential vitamins and minerals. Apparently it has four times the potassium of a banana, four times the calcium of milk and seven times vitamin C – the immunity-boosting antioxidant – as compared to oranges. It is a super-concentrated plant protein source. Just mix it up with water and lemon and drink every day.

Turmeric – Thanks to curcumin in it, turmeric works as a tonic to relieve congestion and soothe headaches and cough. It supports better memory, focus and cognition too by increasing the growth of new neurons and fighting various degenerative processes in the brain. Also, is your heart’s friend and a known cancer slayer. Have haldi doodh every day.

These easily available superfoods in your kitchen can certainly help you keep your immunity strong and beat all kinds of viruses and flu at a time when the world is facing a raging pandemic. Get started on them now.