Why you need to choose amla over acai berry

Nutrition experts explain why choosing regional and seasonal superfoods may be better for your body

Trends often influence us—be it a viral dance move on social media, celebrity endorsements for the next best anti-ageing potion, or the hottest new superfood that makes it to our kitchens. While we’ve got onto the kale and avocado bandwagon for their worldwide appeal, we’ve also seen turmeric and jackfruit become a global rage. That’s because the world is waking up to the plethora of superfoods native to India, and it is high time we took a look in our own backyard to find these gems. Adding these to our diet can work wonders for our health and be accessible on the pocket. But what are superfoods? Any ingredient that packs a nutritional punch in a small bite, with low calories and high content of minerals, vitamins, antioxidants or fibre, can be classified as a superfood. Usually, a small dose of these foods is good enough to provide one with their benefits and improve overall health. From better digestion, boosting immunity, improving heart health, and preventing chronic illnesses, superfoods offer several benefits and are a great addition to one’s daily diet

Eating regional, seasonal and local

The fancy kale salad you paid a bomb for at your fave health cafe may not always be the best for your body–and the planet. “Food that is from a different city or country on your plate will need more packaging, will have to be transported, refrigerated, and thus will have a bigger carbon footprint than local produce. Also, it will not be the freshest as it has been stored for longer than something that grew locally near you,” explains Deanne Panday, celebrity health coach, author, fitness expert and wellness blogger.

While trying foods from different world cuisines can be fun, the focus more often than not should be on seasonal and regional superfoods. “Every region has specific food requirements based on the climate. When you eatseasonal food, it gives your body the nutrition to improve your health and combat diseases in that season. You also support your local farmers and the entire local food chain that gets your produce. So local, seasonal and regional ensure the maximum nutrients with the least amount of chemicals and preservatives for your body,” adds Neha Ranglani, integrative nutritionist, health coach and author.

Hidden superfoods in your kitchen

Several Indian superfoods are already hiding in plain sight in your kitchen cabinet. Perhaps you consume them regularly but are unaware of their benefits. For instance, turmeric, which contains curcumin, is loaded with beneficial properties. “This common Indian spice promotes healthy functioning of the cardiovascular system and aids in the fight against certain cancers. It also helps in detoxification,” shares Eshanka Wahi, a Dubai and Delhi-based wellness advocate and nutrition coach. No wonder turmeric lattes became such a craze in the west.

Curry leaf, often used in Indian cuisine, is another gem. “Curry leaves help aid weight loss due to their beneficial effects on digestion, cholesterol regulation, and fat burning,” Wahi adds. Ranglani advocates adding coriander to your diet in the form of garnish or chutney as it is loaded with minerals, vitamins A and C, in addition to cumin (jeera), carom seeds (ajwain), ginger and garlic as they have carminative properties, which help heal your digestive system. Cinnamon (dalchini), liquorice (mulethi), Indian moringa powder (sahjan), and seeds like pumpkin, flax and chia are other additions she recommends.

Desi swaps for global superfoods

Indian superfoods being grown locally are less expensive than their global counterparts and, in many cases, much more nutrient-dense. Here are some swaps suggested by Panday.

Have Indian gooseberry (amla) instead of açaí berry as it has 20 times more vitamin C, boosts our immunity, and also has anti-ageing properties in addition to aiding weight loss.

Skip the kale and choose beetroot greens often discarded from the vegetable. It is packed with vitamin E and potassium and is also low in calories.

- Looking for a gluten-free grain and often opt for quinoa? You can swap it with amaranth, also called rajgira, high in zinc, iron, calcium, and fibre.

- A cup of Japanese matcha tea can be substituted with Indian moringa powder that has more fibre, protein and calcium to offer for a lesser price.

- If you love eating oats for its protein and fibre content, you can replace it with buckwheat (kuttu) as it too has all amino acids, is great for your gut, and is richer in magnesium and potassium.

When it comes to herbs, the swaps she recommends are Indian asparagus (Shatavari) for maca root for its fertility-enhancing properties and Indian ginseng (ashwagandha) instead of the Chinese one for its healing and strengthening properties. Panday also advises having Triphala powder in lukewarm water. A mixture of three dried fruits, it helps maintain a healthy digestive function.

Words of caution

While superfoods do not have any side effects, anything in excess can be bad for one’s health so eat a balanced diet by including different food groups, suggest the nutritionists. Adding them in small quantities to your soups, salads, smoothies, and curries is a great way to include them in your daily diet. And if you are unsure of what’s right for you, consult a health coach who can chart out a meal plan for you based on your health, dietary habits, and fitness goals.

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