Superfoods Recommended by Top Mumbai Dietitians

Using superfoods is becoming increasingly popular as a simple approach to increase the nutrition quotient of meals. Super foods are those foods that are nutrient dense and offer exceptional health benefits. These foods are marketed on the internet, on social media and by health and fitness enthusiasts. Mumbai based dietitians often incorporate them in their advice to help fill the nutritional gaps in a diet, boost immunity, prevent disease and promote overall wellbeing. The best dietitian for weight loss in Mumbai, Ms. Arati Shah has a few foods listed below that act as super foods and can be a regular inclusion in the diet. These are not only good for health but are local and pocket friendly.

1.Moringa (Drumstick Leaves)

Moringa, sometimes known as the "miracle tree," is one of the most suggested superfoods by dietitians in Mumbai. Moringa leaves contain important nutrients such as vitamin C, vitamin A, calcium, and iron. They are known for their inherent anti-inflammatory and antioxidant properties.

Benefits:

· Rich in iron they can be a useful addition in a vegan or vegetarian diet

· The significant calcium content supports the bones health especially in vegans who do not consume dairy.

· Help in decreasing overall inflammation in the body thus supporting heart, and gut health.

Moringa is easy to integrate into your diet. You may use it in soups, smoothies, salads, or as a cooked vegetable.

2.Amaranth (Rajgira)

Amaranth, also known as Rajgira, is a gluten-free grain. This ancient grain is high in fiber and important micronutrients such as iron and folate.

Benefits:

· Amaranth helps control blood sugar levels.

· Its high fiber content promotes digestion and improves gut health.

· It strengthens immunity and aids in the synthesis of red blood cells.

Amaranth can be cooked as a porridge, added to soups, or used as a rice or quinoa substitute.

3. Amla

Amla, also known as Indian gooseberry, is a popular superfood in traditional Indian medicine due to its high vitamin C concentration. It is a powerful antioxidant and a great source of fiber too.

Benefits:

· Amla improves immunity and functions as a potent antioxidant, protecting cells from oxidative stress.

· Its high vitamin C concentration promotes skin health, combats ageing, and enhances hair texture.

It can be consumed fresh, in juice, or powdered form. You can also mix it into chutneys and smoothies or add it to plain water to consume infused water.

4. Almonds (Badam)

Almonds are often advocated as a superfood. These nuts contain healthful fats, protein, fiber, and antioxidants such as vitamin E. Almonds are a versatile snack that can easily fit into your everyday diet.

Benefits:

· Almonds aid to lower harmful cholesterol levels and so promote heart health.

· They enhance cognitive function.

· They are high in vitamin E, which promotes healthy skin and prevents premature ageing.

For a quick and easy snack, soak some almonds overnight and eat them in the morning. You may also mix them into smoothies, oatmeal, or add to your salad.

5. Flaxseeds

Flaxseeds are little nutritional powerhouses that are often prescribed due to their high concentration of omega-3 fatty acids, fiber, and antioxidants. Flaxseeds have grown in popularity as a weight loss and heart-healthy food.

Benefits:

· Flaxseeds are high in fiber, which promotes digestive health.

· They help balance hormones and improve skin health.

· Flaxseeds include omega-3 fatty acids, which help reduce inflammation and improve heart health.

Flaxseeds can be sprinkled on yoghurt, blended into smoothies, or can be just had as a mid-day snack with other seeds.

6. Turmeric (Haldi)

Turmeric, a popular spice in Indian cuisine, is commonly used in curries and other Indian dishes. Curcumin, the main ingredient in turmeric, has potent anti-inflammatory and antioxidant properties which protect cells from free radical damage.

Benefits:

· Turmeric promotes joint health and lowers inflammation.

· It strengthens the immune system and reduces the risk of respiratory illnesses.

· Turmeric improves skin health and has anti-aging benefits.

You can use turmeric in your cuisine or consume it as "golden milk," a warm mixture of turmeric, milk, and a bit of black pepper as piperine present in it improves the absorption of active compound curcumin.

7. Millets

Millets (including bajra, jowar, and ragi), our traditional and ancient grains are high in fiber, vitamins, and minerals such as magnesium, potassium, and iron.

Benefits:

· Millets are gluten-free and high in fiber, which aids digestion.

· They are a good source of plant-based protein, thus a must addition in a vegetarian and vegan diet.

· Millets help manage blood sugar levels; thus, they are an ideal choice for diabetics.

They can be used in a variety of foods, including porridge and upma, or as a substitute for rice or wheat in many recipes.

To conclude,superfoods are a great complement to any diet and provide several health benefits. Dietitians in Mumbai recommend these superfoods since they are not only nutrient packed, but also easily available and economical. Always contact a qualified dietitian to customize your diet to your specific needs and health goals.