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Kickstart 2023 with These 13 Superfoods

We can't help but participate in a popular food trend each year. Nowadays people not only look for tasty foods but also healthy options.

Shruti Kandwal
Thirteen of the healthiest and nutrition-packed Indian foods are mentioned in this article
Thirteen of the healthiest and nutrition-packed Indian foods are mentioned in this article

Modern marketing tricks use the word "healthy" to sell their supposedly nutritious food. As a result, we as consumers need to be aware and conscious of the food we eat. You'll get the help you need through this guide. Today we will tell you about ten foods that are the healthiest and tastiest in India.

Lentils: Yellow, Green, Red, Black, and White

Consumers receive 37% of their necessary daily iron intake and 90% of their recommended daily folate intake from one cup of cooked lentils. One cup of lentils contains 15 grams of fiber, they are low in fat, and they have a low glycemic index, all of which contribute to better blood sugar regulation. Lentils and other legumes are easily helpful in weight loss since they are satiating and low in calories, according to a meta-analysis published in the American Journal of Clinical Nutrition.


Cardamom and ginger are related to one another botanically and both reduce inflammation. Although cardamom has been used in cooking for a long time, science is just now beginning to learn about its health advantages. A small study discovered that taking cardamom supplements lowered inflammation markers. Cardamom didn't lower cholesterol, but it did appear to help lower triglyceride levels, another form of blood fat, according to a review of five additional research.


Numerous studies suggest that cinnamon may improve glycemic management and lower the incidence of type 2 diabetes.


According to a recent meta-analysis, fenugreek reduced "bad" (low-density lipoprotein) cholesterol by 11.1 mg/dL while lowering fasting blood sugar by an average of 12.9 mg/dL.


Researchers looked at the results of nine trials involving 768 diabetes patients and discovered that supplementing with garlic helped lower blood sugar and raise cholesterol levels.


The most common uses of ginger are to treat nausea, motion sickness, and gastrointestinal problems. According to a study, ginger's anti-inflammatory compounds, known as gingerols, may also be useful for treating osteoarthritis patients' pain and swelling.


Potassium is abundant in sweet, juicy mangos, which supports good blood pressure. Additionally, they contain significant amounts of beta-carotene and vitamin C, two powerful antioxidants that protect your cells from harming free radicals.


Whole grain millet promotes heart health and aids in better glucose control. This is due to the result of millet's high fiber and magnesium content. Whole grains like millet contain phytochemicals and fiber that may lower the incidence of colon cancer.

Plant-Based Diet

Plant-based diets are beneficial in preventing and even reversing type 2 diabetes, and people who take this approach have around half the risk of getting the disease as compared to non-vegetarians. A plant-based diet intervention has also been shown to increase beta-cell activity and insulin resistance, according to studies.


One cup of cooked spinach provides 6.5 grams of iron, and spinach has high levels of both dietary iron and magnesium. Other minerals such as magnesium (157 mg), potassium (839 mg), folate (263 g), and vitamin C are also abundant in one cup of cooked spinach (17.6 mg). This green is excellent for fulfilling many nutrient needs!

Sweet Potato

Sweet potatoes break down to glucose considerably more slowly than white potatoes because they have a lower glycemic index. In addition, a sweet potato's orange color indicates a high concentration of beta-carotene, an antioxidant that can strengthen the body's immunity against infection.


Tomatoes include a lot of phytonutrients, which are compounds made by plants and beneficial to human health and the prevention of many diseases. Tomatoes are anti-inflammatory as a result of the numerous phytonutrients they contain. Lycopene, a phytonutrient found in tomatoes, lowers the incidence of prostate cancer. Cooked tomatoes have a higher bioavailability of lycopene. Additionally, tomatoes are a great source of vitamin C.


Turmeric contains curcumin, a naturally occurring anti-inflammatory compound. While having fewer negative effects than some anti-inflammatory medications, curcumin has comparable efficiency. According to a study done on 63 Italians who had mild to moderate levels of skin conditions, its antioxidant effects may be helpful in the treatment of some conditions, including psoriasis.

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