Search Results for: superfood

September 7, 2022 By Dr. Naina Sudarshan 4 Comments

Are Superfoods Super Good or Super Fad?

Anything that sounds fancy won’t necessarily benefit our health. Lately, the word “Superfoods” must have appealed to you all. Well, what exactly are Superfoods? Why do we call them Superfoods? Though there’s no scientific definition, as per the dictionary, the definition of superfoods is “a food considered exceptionally good for one’s health and for boosting the immune system owing to its naturally high content of vitamins, minerals, fiber, antioxidants, or omega-3 fatty acids”. So basically, superfoods offer a dense concentration of nutrients with small quantities of food.

Are Superfoods a Fad?

Superfoods are largely plant based and the high amount of vitamins, minerals and antioxidants found in them can prevent many chronic diseases, autoimmune diseases, ward off inflammation and have huge health benefits. It can be taken by everyone including children. However, there is no specific list of superfoods yet, it includes a wide variety of food and every now and then, there is a new addition to the list. Though Superfoods are coined by marketers, as they are all natural and incorporated just as a supplement to our daily balanced diet, they cannot be considered as a fad. But always and as with everything else, superfoods need to be consumed in moderation. Anything that’s healthy can work against our body if it is taken in large quantities. Do not over do with any one variety of superfoods. It is good to take in varieties for maximum benefits while getting a wide array of vitamins and minerals too. Researching or consulting a nutrition expert or health coach would be ideal before trying any new superfood you come across.

What Are The Best Ones?

Nuts and Seeds like almonds, walnuts, pistachios, flax seeds, chia seeds, pumpkin seeds, sunflower seeds, watermelon seeds, etc. provide proteins, fibers and unsaturated fat
Quinoa: is an ancient grain, a very good alternative for animal protein especially for vegetarians and also good source of iron, zinc, vitamin E, and selenium
Avocados: are a rich source of monounsaturated fat (Good fat) with 20 different vitamins, minerals, fiber, and phytonutrients too. They can be made as a healthy spread on sandwiches instead of mayonnaise.
Olives and extra virgin olive oil: Both Olives and Olive oil are very high in vitamin E and other powerful antioxidants. They are also rich in monounsaturated healthy fats that can protect our heart, prevent cancer and osteoporosis
Moringa: Moringa leaves are rich in antioxidants and iron. Apart from these, they have 15 times more potassium than bananas and 7 times more Vitamin C than oranges! They are also packed with many vitamins and minerals and protect cell damage and boost immunity.
Dark Leafy greens: Spinach, Amaranth, beet greens, Dill, Fenugreek, Kale, Mustard, etc. are excellent sources of minerals like iron, magnesium, calcium, folate, zinc. They are also rich in Vitamin A, C, K and folate with a lot of fiber
Broccoli: Having high calcium and collagen content, broccoli helps in making strong bones.
Seafood especially salmon: provides Omega 3 fatty acids
Berries: All type of berries including strawberries, blueberry, black berries, cherries are robust in antioxidants along with vitamins and minerals
Beans and Legumes: are loaded with fibers, vitamins, minerals, including B-vitamins, iron, zinc, calcium and magnesium.

How to Choose Superfoods?

If you observe the list of superfoods, most of them are least processed and plant based. Keeping this point in mind, make sure you avoid food that is processed and marketed as superfoods. It is better to look at the food label before you buy and read the label for its nutritional facts, ingredients like sugar content, sodium and other chemicals which can do more harm than good. Choose something that is natural and least processed but remember, just adding superfoods to your diet may not make you healthy. Having them in the right quantity, with a balanced meal, right exercise and healthy lifestyle habits are equally important.

Certain superfoods may not be suitable to everyone due to allergies, such as allergies towards nuts or seeds. People with any acute or chronic health conditions need to consult their dietitian before they try any new food. Healthy people can always include one or two superfoods daily to enjoy optimum health!

We hope this article helps you. For more on nutrition, check out Healthy Reads. To get more information on superfoods, how to choose them and what to eat, speak to a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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May 22, 2022 By Yogita Agarwal 3 Comments

Tired All The Time? Start With These Superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness?

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness!

Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well.
Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline.
Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels.
Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer.

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods.

For more on nutrition, check out Healthy Reads. If you want to know more about superfoods, nutrition or get a meal plan for a health goal, speak to an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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January 11, 2022 By Meenakshi Sharma 1 Comment

Are There Any Winter Superfoods?

“Superfoods” are foods that have a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants. But, do winter superfoods really exist?

Do Winter Superfoods Really Exist?

Some winter foods do have a powerful impact but it’s your overall diet that really matters. Enriching your diet with nutrient-rich foods may help deal with issues such as joint problems, weight gain, constipation, dry skin and hair fall in winter and let you enjoy good immunity, good skin and overall good health. Let’s look at a few foods which may be considered as Winter Superfoods.

Pearl Millet /Bajra: is a versatile food rich in fibre, magnesium, potassium and vitamin B. It promotes heart health, controls BP, muscle gain and helps you get dense, frizz-free hair with great volume. The high iron content plays a vital role in curing anaemia and can help to strengthen your bones as well. It is a heating grain, so it should be had in winters only. You can use Bajra to make malt, bhakri, ladoo, khichdi, cookies, uttapam, idli and dosa.
Green Vegetables: Add green leafy vegetables to your meals to fight infections and boost immunity. These are excellent sources of fibre, folate and carotenoids, antioxidants, vitamins C and K and the minerals iron and calcium. Include palak, methi, sarson, pudina, moringa and green lasun to your diet. Green lasun boosts immunity and alleviates the burning sensation in hands and feet due to its anti-inflammatory properties. You can add them in rotis, dals, juices, soups and chutneys.
Root Vegetables: Include all kinds of root vegetables in your diet, especially during the winter season. Sweet potatoes, broccoli, brussels sprouts, turnip and its leaves have antioxidant properties, vitamin C, are rich in beta carotene, fibre, vitamin A, and potassium. Regular consumption can help in curing constipation, improving immunity and reducing inflammation. Beets are also sources of anthocyanins, that have been linked to lower instances of heart disease, and nitrate – which improves the dilation of blood vessels. You can make soups, tikkis, sabzis or simply roast them.
Seasonal Fruits: Citrus fruits are bursting with Vitamin C, fibre and antioxidants, making them ideal during winter. Citrus fruits like oranges, grapefruits, pomegranates, kiwi, guava, amla and lemons are also high in minerals and phytochemicals that help protect the body from infections and pathogens. They help in enhancing your immunity, reducing hair fall, improving skin and digestive health. Eat a fruit in the morning and the evening as a snack. If you find Amla too sour, consume it with a dash of salt and black pepper or in the form of instant powders.
Ghee: is an invaluable source of vitamins, minerals and healthy fats. It helps with joint lubrication, skin hydration and keeps the digestive system functioning well. It can help you boost immunity and prevent yourself from falling sick. Cook your meals in ghee or top your dal, rice, roti, etc. with it.
Til/Sesame Seeds: are a good source of calcium, essential fatty acids, vitamin E and are good for bones, skin and hair. It helps you maintain body temperature and keeps you warm and energetic during winter. Add sesame seeds to your roti, chikki, gajak, ladoo and chutney.
Nuts: Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of polyphenols, fibre and good fats. Daily intake of almonds and walnuts lower bad cholesterol, control blood sugar levels and reduce inflammation. They are packed with antioxidants, vitamin E and magnesium. They’re also rich in omega 3 and have anti-inflammatory properties. We can have soaked nuts, add them in ladoos, chikkis, granola bars or simply have them as snacks.
Turmeric: is known as a therapeutic superfood due to its anti-bacterial, anti-fungal and anti-inflammatory properties.Turmeric can help reduce inflammation and fight infections. Make the famous “Haldi Doodh” or a pickle with fresh turmeric.
Honey: is another energetic superfood to look upon for winters. You can use it as a substitute for sugar. Mix honey with your tea and sip it every morning to fight cold, sore throat and other infections.
Gond: keeps the body warm, protects against the cold, treats cardiovascular, chronic kidney diseases, lubricates the joints and strengthens the bones. It also helps one manage menstrual problems and combat gas issues. You can turn gond into ladoo or panjiri mixture i.e. a mix of gond, wheat flour, jaggery, ghee, nuts and cardamom.
Garlic: is a tasty herb that has high amounts of calcium, potassium as well as certain sulphuric compounds that are good for getting rid of infections. You can make chutneys, add it to soups and dals. You can also have crushed garlic with honey in the morning.

We hope these “Winter Superfoods” help you make a positive and healthy lifestyle change. For more on winter and nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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January 7, 2022 By Priyanka Mangla 4 Comments

Sprouts As Superfoods During the Pandemic!

During this period of time , when most of us are avoiding crowded markets again and again to purchase fruits and veggies , sprouting of the readily available beans and grains at home has become the best and cheapest way of getting complete nourishment. We have been using sprouts for ages either to recover post illness or to build muscle mass, increase stamina, to combat nutritional deficiencies and so on.

What Can Be Sprouted?

All edible grains, seeds and legumes can be sprouted. These include:

Grains: Wheat, Maize, Ragi , Bajra, and Barley .
Seeds: Alfa-alfa seeds, radish seeds, fenugreek seeds, carrot seeds, coriander seeds, pumpkin seeds, muskmelon seeds, sesame seeds.
Legumes: Mung , Bengal gram, groundnut and peas ( commonly used ) .

Benefits Of Consuming Sprouts

Increase in Nutrition: In the process of sprouting, the vitamins, minerals and proteins increase substantially with the corresponding decrease in the calories and carbohydrate content. There is an infinite increase in vitamin C content.
Good For Pregnant Women: Being high in folate, sprouts are beneficial for pregnant women. Folate is quite essential for fetal development and proper development of brain development of a child.
Ensures Healthy Eyes: As Vitamin A content also gets enhanced by a remarkable percentage, sprouts keep our eyes healthy and protect them from all the Vitamin A deficiency diseases of the eyes such as night blindness. Regular intake even delays the development of cataract due to ageing.
Healthy, Shiny Hair: Being rich in Vitamin C and protein, they ensure strong and healthy hair.
Good Heart Health: Sprouts are high in omega 3 fatty acids which make them heart-friendly.
Easily Digestible: Now the question arises in our minds, the black gram, the mung beans, and some other legumes do produce flatulence… will it be ok for those who suffer from bloating and indigestion to consume these legumes and beans? And the answer is yes! When we are consuming sprouts, they are in pre-digested form – which means they have already been acted upon by enzymes and made easy to digest. In fact, they contain a lot of fiber and water. Hence, they help overcome constipation.

When Can You Eat Them: You may have them as your post-workout meal in the morning, in your evening snacks when you are hungry and while raiding your kitchen for something to munch on.

How To Eat Sprouts: Besides having sprouts alone, you can make it delicious by adding chopped onion, tomatoes, cucumber and squeeze some lemon juice. You may make sprout dosa or pancakes or mixed sprout bhel with puffed rice. You can also try this delicious Sweet Potato Sprouts Tikki and Oats, Sprouts and Vegetable Uttapam. Make sure you are steaming or boiling sprouts in water before eating them. This will not only make them easily absorbable, but will kill any bacterial growth that may have developed during the process of sprouting.

Eating sprouts is the safest and cheapest way to get all the advantages of fruits and vegetables. If you are having them in your breakfast, it’s going to be a perfect power-packed breakfast. No packaged Muesli, instant oats, processed cornflakes, etc. are going to provide this much nutrition.

Please Note: Make sure the dried beans and seeds are of best quality, purchased from a good store where they are kept under good conditions and packaged as “food”. Seeds meant for planting purposes may contain mercury compounds and other toxic chemicals. Avoid purchasing seeds or beans of low quality because these may cause various bacterial infections like salmonella, e-coli infections.

We hope this article helps you! Go on and get your sprouts. Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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