Why drumsticks and curry leaves are better superfoods than kale

Superfoods are a category of nutrient-dense foods that offer high levels of essential vitamins, minerals and bioactive compounds. These compounds include antioxidants, phytochemicals, probiotics, prebiotics, healthy fats like Omega-3 fatty acids, polyphenols, carotenoids and more.

What sets superfoods apart from other whole foods is their unique combination of these vital nutrients and bioactive compounds. These substances promote good health by supporting the body’s natural functions in various ways such as improving immunity or boosting energy levels.

While the term “superfood” may be overused for commercial purposes, it doesn’t take away from the fact that certain foods hold immense nutritional value for our bodies. In fact, they are necessary to prevent chronic diseases and help in lifestyle management.

The concept of superfoods is not new; in fact, it has been around for centuries. Ancient civilizations like the Greeks and Romans believed in consuming certain foods to boost their health and vitality. In traditional Chinese medicine, ginseng was considered a superfood due to its many nutritional properties. Similarly, Ayurveda emphasised the use of nutrient-rich foods for healing and wellness. Foods such as turmeric, ginger and ashwagandha were recommended for various ailments.

Superfoods in India

Superfoods have gained immense popularity in India as people are becoming increasingly health-conscious. In a country where traditional diets are being replaced by processed and fast foods, superfoods provide a way to preserve the nutrient-rich foods that have been consumed for centuries.

Turmeric, an ingredient commonly used in Indian cooking, is considered a superfood due to its anti-inflammatory properties. Other examples of popular superfoods include chickpeas or chana, moringa leaves or drumstick leaves, Indian gooseberry or amla which is rich in Vitamin C and nuts like almonds and cashews. However, there are concerns about the accessibility and affordability of imported items such as kale or goji berries for average Indians. It’s crucial to recognize local ingredients like curry leaves or drumsticks that are equally nutritious but often overlooked.

Drumsticks contain minerals, vitamins and fibre, which help lower blood sugar levels. Their leaves stop cancer cells from growing and their extracts are rich in antioxidants, can neutralise free radicals and prevent oxidative damage. They can help lower cholesterol, prevent Alzheimer’s, are great diuretics and can heal ulcers.

Several studies have shown that extracts of drumsticks are effective against several bacteria such as Bacillus subtilis, Staphylococcus aureus and Vibrio cholera.

Meanwhile curry leaves yield 97 calories/100g, are high in soluble and insoluble fibres, which help in the reduction of serum LDL cholesterol levels as well as in smooth bowel movements. They prevent hunger pangs and increase the satiety value of foods. They are rich in folate, vitamin A and B vitamins, the last playing a key role in enzyme synthesis, nervous system function and body metabolism.

Why are superfoods relevant?

Superfoods can help address some of the major health concerns prevalent in India such as malnutrition and lifestyle diseases like diabetes and obesity. The high concentration of nutrients present in superfoods makes them an ideal dietary supplement for people who may not be getting enough nutrition from their regular diet.

How to incorporate superfoods into your diet

Incorporating superfoods into your diet can be an excellent way to boost your nutritional intake and improve overall health. Here are some tips on how to incorporate these nutrient-dense foods into your daily meals:

1. Start small: Begin by adding one or two superfoods to your regular meals, such as incorporating chia seeds into a smoothie or adding berries to your breakfast cereal.

2. Experiment with recipes: Superfoods can be used in a variety of dishes, from salads to soups and main courses. Try new recipes that include superfood ingredients like quinoa, kale, turmeric or ginger.

3. Look for local options: While international superfoods like goji berries may not always be affordable or accessible, there are many nutritious options available locally such as drumstick leaves (moringa), curry leaves, tulsi etc.

4. Get creative: Superfoods don’t have to be boring! Mix them up with herbs and spices for added flavour while getting the benefits too — try roasted chickpeas seasoned with turmeric and cumin.

5. Plan ahead: Meal prepping is an effective way of ensuring you consume healthy foods throughout the week; consider preparing snacks like trail mix using nuts and dried fruits. Incorporating superfoods into our diets doesn’t have to be complicated but requires conscious efforts towards making healthier food choices in our everyday lives.

However, consumers must be aware that consuming superfoods alone without a balanced diet could have adverse effects on their health if taken excessively or without consulting qualified sources. Therefore, while we embrace this trend towards healthier eating patterns through incorporating superfoods into our diets, it is important not to overlook traditional nutrient-rich foods available locally that are equally effective in promoting good health and nutrition value.