Written by Editorial Team | Updated : February 26, 2014 3:42 PM IST
They contain high levels of polyphenols, an antioxidant, that positively impacts the nervous system and brain function, helping to combat memory loss and enhance your mood. They are also high in antioxidants that help fight wrinkles.
A noteworthy protein source (8.6g), are available in frozen form year-round. A cup of peas, at 135 calories, has high fibre, manganese and vitamin C plus magnesium, niacin, phosphorus, vitamins A, B1, B6, and K. Frozen green peas are a quick and easy ingredient for a boiled salad or sautéed main dish. Peas, tofu and rice with seasoning create a delicious high-protein pulao.
Green tea can hinder the development of tumour-spreading blood vessels and it also helps to deal with the effects of alcohol by repairing liver damage.
A permanent feature of detox diets, are a good source of fiber (if eaten whole), iron, potassium, vitamins B6 and C. Making lemonade out of lemons takes onlly a few minutes – wash lemons, slice into half, squeeze juice into a glass of water, and add sugar plus dash of salt or pepper. Freshly squeezed lemon juice is a zesty salad dressing or main dish garnish. Grow a container lemon tree in your balcony!
Historically used as detoxifier and blood purifier, are noteworthy for vitamin C, magnesium, potassium, fibre and especially manganese. Slice, chop, grate or quarter peeled beetroots and cover with water plus lid to boil (10 minutes). Eat with salt, chaat masala or lemon juice with or without other vegetables. Slices can be grilled or used as sandwich fillings.
Carrots are an antioxidant-rich, invaluable source of vitamin A and fibre with only 30 calories/carrot. Great on-the-go snacks – peel, wash and eat raw. Slice, chop or grate them for a speedy salad or main dish sautéed with seasoning. Pureed carrots with ginger make a flavourful soup.
They are a must-have – in cooked food or blended drinks. Turmeric provides antibacterial, anti-inflammatory while ginger has painkiller, digestive, decongestant and anti-inflammatory powers. Coriander and mint add aromatic natural flavours to all meals.
You are what you eat - an often heard but sporadically followed wisdom. A healthy body is the core foundation of an active mind and balanced emotional life. Amongst the factors that impact our physical health none is greater than food. Food gives us energy, strength and immunity - nourishes our body – to maintain all its miraculous systems in working order. But there are certain foods which have added benefits. They are less in calories so help in weight loss, they help fight diseases, have antioxidants, prevent damage to our body and basically provide more nutrition in less amounts. These foods are classified as superfoods. Here\'s a list of 12 superfoods which have numerous benefits for your health.
A curative powerhouse, offers abundant folate (brain development), manganese, fibre and vitamins B2, B6, C, and K. At 22 calories/cup, cabbage is included in many detox diets. Discard outer layers to lessen dirt and pesticide. Slice the cabbage, cook covered (10 minutes) with minimal water, sprinkle with spices or lemon dressing and enjoy. Alternatively, steam cabbage leaves in a covered vessel (3-5 minutes) to use as sandwich topping or make appetizer rolls with leftovers.
Kale is low in calories, has zero fat and high levels of fibre, which helps to keep you full for longer. The lutein found in kale will keep your eyes healthy and the high levels of vitamin C will help support the immune system. If you are on a vegan or dairy-free diet, eating kale can increase your calcium intake.
Mung beans are a superb source of protein (14.2g) and fibre for only 212 calories/cup. They have appreciable amounts of magnesium and vitamin B1. Rinse mung beans before boiling in a pressure cooker (10 minutes). Add seasoning and eat with rice or puree to prepare a soup. Otherwise, cook mung beans and rice together to prepare khichdi – easy to digest, nutritious meal – suitable for all especially children or elderly.
An ideal snack, they are an excellent source of instant energy (105 calories), vitamins B6 and C, fibre, potassium and manganese. They require no preparation, just peel and eat the fruit. Make a sliced banana chaat with sprinkled chilli powder or blend the peeled fruit with milk for a protein-filled fruit smoothie.
Spinach is a panacea of minerals and vitamins with negligible calories. Its offerings include iron, calcium, potassium, manganese, magnesium, phosphorus, fiber and vitamins A, B1, B2, B6 and C. Further virtues include niacin (blood, brain and skin health) and zinc. Wash spinach leaves thoroughly, toss in a handful walnuts or almonds, add lemon juice or chilli sauce for a healthy salad. Boil and blend with curd for a dip or sauté with seasoning for a main dish.
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