Super foods for a super you

Multitasking is an art which most women have mastered, but are you compromising your health in the process? Consultant Registered Dietician Preethi Rahul tells you how to get a boost from super foods to keep you going all day

Super foods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense. They are excellent sources of antioxidants and essential nutrients, nutrients which we need but our body cannot synthesise. Every super food is a real, unprocessed food. The following is a list of some of these super foods and ways to include them in your diet.

Apple
An apple contains a strong phytonutrient known as quercetin, which prevents oxidative damage caused by scavenging free radicals and prevents cardiovascular diseases, strokes, Alzheimer’s etc. The vitamin C content in an apple helps improve immunity. It also contains pectin, a soluble fibre which effectively lowers blood cholesterol.
Including in your diet: You can make apple sauce, apple and oatmeal pie or make a fruit salad with apple.

Beetroot
The dark pink colour of the beetroot is because of betacarotene and betacyanin, powerful antioxidants present in it. These antioxidants help in liver detoxification. It is also high in folic acid, a key micronutrient during pregnancy. Beetroot also helps the body to utilise calcium. It is therefore important for musculo-skeletal health and reducing the risk of osteoporosis. Beetroot is a great cleanser.
Including in your diet: You can make beetroot parathas, beetroot halwa, eat it raw or drink beetroot juice.

Dark chocolate
Dark chocolate is packed with antioxidants flavonoids and can lower blood pressure. Its use in cancer is still under research. Remember one thing before getting too excited about chocolate. Always choose a chocolate that has 60% or higher cocoa content; the darker the chocolate, lesser the fat and sugar.
Including in your diet: Gobble it as such or add it to pies, brownies or cookies.

Egg
It is amazing to see something so small cramming in so many nutrients within its shell. An egg is an excellent source of protein. It provides good levels of iron, zinc, B vitamins and selenium. It also contains choline, cited as vital for brain function and memory.
Including in your diet: Hard boil it, make an omelette or whip it into your dressings.

Green tea
Green or black tea, the overall antioxidant power remains the same. However, green teas contain a powerful antioxidant known as epigallocatechin-3-gallate (ECGC). Research shows that ECGC has the ability to inhibit the growth of cancer cells. The polyphenols in green tea are 100 times more effective than vitamin C as far as antioxidant power is concerned. Green tea also helps lower cholesterol.
Including in your diet: Have it chilled or make green tea ice cream!

Oats
Oats are high in soluble fibre. They help in weight loss and also reduce cholesterol.
Including in your diet: Eat them in the form of cookies, pancakes or bars.

Omega-3 rich foods
Omega-3 fatty acids are one type of fatty acids which our body cannot synthesise but they have to be included in your diet. They reduce the risk of cardiovascular diseases, obesity, arthritis, Alzheimer’s, cancer etc. Omegas 3s prevent blood from excessive clotting. They are well known for their anti ageing properties as well. Rich sources include: cold water fatty fish like tuna, mackerel, sardines, walnuts, flax seeds, pumpkin seeds, soy etc.
Including in your diet: Add one or two teaspoons of flax seeds to your everyday cooking, try popping in 3-4 walnuts, have a tuna salad, try making walnut flax seed cookies.

Soy
The nutrient profile of soy speaks for itself. It is high in fibre and protein, cholesterol free, and an excellent source of phytochemicals and minerals like phosphorus, potassium, calcium and iron. Soy is a heart friendly food, reduces the risk of colon cancer and strokes, helps in weight loss, prevents osteoporosis, and reduces menstrual pain.
Including in your diet: Add soya chunks to your pulao or biryani, have tofu instead of paneer or try flavoured soy milk as a snack alternative!