Moringa, rajma or amla? Which Indian superfoods will define our health in 2025?

Amla (Indian gooseberry): This is a small fruit packed with Vitamin C, antioxidants and essential minerals. It boosts immunity, improves digestion and promotes glowing skin and healthy hair.

How it’s eaten: Consumed raw, as amla juice, pickles or chutneys.

Why it’s trending: Its immune-boosting properties are especially sought after in post-pandemic health routines.

Ghee: Clarified butter or ghee has been a generational staple. Rich in good fats, it supports digestion, strengthens immunity and improves brain function.

How it’s eaten: Just a drop in dal, rotis, or rice; used in desserts like halwa.

Why it’s trending: The shift from avoiding fats to embracing healthy fats has renewed ghee’s popularity.

Moringa (Drumstick): The leaves, pods and seeds of the drumstick tree are rich in protein, B vitamins, calcium and antioxidants. They enhance immunity, strengthen bones and improve overall health.

How it’s eaten: It can be had in sambar, as moringa leaf stir-fry or in soups.

Why it’s trending: It helps lower blood sugar, blood cholesterol and inflammation. Easily adaptable.

Coconut: From its water to its kernel and oil, every part of the coconut is a nutritional gem and is, therefore, gaining acceptability. It’s better than animal fat, has electrolytes like potassium, sodium and magnesium besides antioxidants, supporting hydration, regulating blood pressure and managing weight.

How it’s eaten: Coconut chutney, curries or fresh coconut slices.

Why it’s trending: Its versatility and nutrient profile can be used in both modern and traditional diets.

Rajma (Kidney Beans): A beloved legume in Indian cuisine, is rich in protein, iron and fibre. It’s great for muscle repair, heart health and sustained energy.

How it’s eaten: As the classic rajma-chawal or in stews.

Why it’s trending: The rising demand for plant-based protein has made rajma a complete food.

Sesame Seeds (Til): Sesame seeds are a rich source of calcium, iron and healthy fats. They support bone health, improve skin quality and boost energy levels.

How it’s eaten: In til laddoos, sesame oil for cooking, or sprinkled on salads.

Why it’s trending: With a renewed focus on traditional seeds, sesame fits the bill.

Seasonal Vegetables: Vegetables like bottle gourd (lauki), bitter gourd (karela), and pumpkin (kaddu) are ideal for Indians as they are rich in fibre, support digestion and regulate blood sugar.

How it’s eaten: In curries, stir-fries, or as soups.

Why it’s trending: Seasonal eating is gaining popularity for its health and environmental benefits.

(Narang is nutritionist at Indraprastha Apollo Hospitals, New Delhi)