Health, Nutrition & food, Physical, Wellness

5 Indian super foods you must consume for good health


Lotus seeds or Phool makhana is a popular fast food snack. But little do people know the benefits of consuming makhanas on daily basis.  More beneficial than almonds, makhana is rich in calcium, protein, fiber, antioxidants and is at the same time extremely low on calories.  Hence, it is safe for those suffering from high blood pressure, diabetes or obesity. In case you are trying to lose weight, are sleep deprived or low on energy, you can rely on this superfood any day. Eat them, raw, roasted or cooked and enjoy the benefits without compromising on taste.


These tiny brownish dry fruits have been present in our food since childhood. Be it rice pudding (kheer), cakes, cornflakes or packed prasad, raisins have been everywhere. But did you know how beneficial is raisin for your health? After knowing this, you may want to include it in your daily food. Since raisins are naturally sweetened and have fiber content, it is safe for consumption by diabetic patients. Powered with antioxidants, raisins prevent free radicals from causing cellular damage and are often used for cancer treatments. Eat a handful every day for natural glucose that would give energy, aids digestion, lowers blood pressure and combats constipation.


As you imagine a bowl of boring oatmeals, it is obvious to express disgust. Yes, they look boring and no less than food for patients but nothing beats this superfood in health benefits. Made of oat-grains, they contain soluble fiber which lowers cholesterol and reduces the risk of heart diseases. Rich in fiber, it helps you keep full and energized. Once you feel full, your body would not starve or demand food which is a helpful trick to keep a check on weight. Oatmeal is enriched with vitamin B, folic acid, protein, manganese, magnesium, and a lot of other minerals which make this an essential item to be included in your diet, especially breakfast or snacks.

Seeds –(Combination of flax seeds, sunflower seeds, pumpkin seeds, watermelon seeds)   

Sunflower seeds

When hunger pangs bother you, do not binge on deep-fried or unhealthy sweet treats. Have a mouthful of the seed combo for the much-required nutrients. These seeds can be added to your salads, muffins, breakfast meals, vegetables in roasted, raw, baked or cooked form. You can even have these roasted as a healthy snack.

Flax seeds

Flax seeds are a powerhouse of protein, dietary fiber, and omega -3 fatty acids. Sunflower seeds come with Vitamin E & folate which promote cardiovascular health, phytosterols which promote healthy cholesterol levels and selenium which have antioxidants and are good for thyroid health.

Pumpkin seeds

Pumpkin seeds benefit antidiabetic effects, stronger immunity, better sleep quality and good liver & heart health. Watermelon seeds promote quick recovery post illness, combat protein deficiencies, improve metabolism and strengthen the nervous system.


Mother’s milk is the first nutrition for kids. But what after you grow up? And what about the mother herself? Where do the protein and calcium come from? A glass of milk is your answer. Milk is high in calcium which builds strong bones and teeth, protein for muscles and tissues and potassium that maintains blood pressure. Milk also keeps stress at bay and induces good sleep. Vitamins A & B help build good eyesight. A glass of skimmed milk or low-fat milk will keep your weight under control help you lose weight easily than those who exclude milk from their diet. Have it warm or cold, milk is a store-house of benefits for all age groups.  

Maintain amazing health with superfoods!

Including the above superfoods in your diet will help you maintain good health reducing the chances of several risks. With age, the risks increase which you can combat with a good diet of these superfoods in addition to your regular diet. Superfoods have existed in our food system since ages. It only needs a good eye to recognize their importance and make them a part of your system too.

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