The term ‘super’ is short for ‘superior’ in the language of our millenials, that has become trendy worldwide. It is unimaginable to think of one food as being superior to another as all foods are edible and make us what we are. It has been aptly said we are what we eat. My personal view is that since we eat a number of foods in our meals, those we are familiar and comfortable with, make us feel healthy, happy and contented, are super for us.
Few know that one good meal can make us happy twice, once when you eat, and again when the food reaches the stomach. In a published study Marc Tittgemeyer, Head, Max Planck Institute for Metabolism Research, Germany, stated that “there were two peaks of dopamine release in the brain, one associated with reward and sensory perception, the second related to higher cognitive functions”.
What is now considered ‘super’ can be termed ‘trendy’ or ‘fashionable’ because of the diversity available to choose from, linked to our adventurous habit of eating out more often than before. This has stemmed from the curiosity to try unfamiliar foods from all regions and countries, by those who can afford them. Preferences are getting influenced by appearance, peer group choices for foods not easily prepared at home, availability and aggressive advertising, all affecting health in the midst of plenty.
Thus, superfoods can be defined as unfamiliar foods that have nutritional and health benefits, as recorded in their regions or countries of origin. Scientific research has authenticated the presence of specific compounds in these foods to class them as ‘super’. Trade between regions or claims by global authorities make them popular and sought after. Superfoods can belong to any of the food groups, some examples of which are cited.
Cereals, pulses and legumes - Staples consumed the world over are rice, wheat and maize as whole grains or in the form of ground fractions. These may be coarse or fine grits of various nutrient densities, or flours shaped into pastas, cutlets, fritters, used to prepare dishes for meals and snacks.
Quinoa - This is the seed of the goose-foot plant, a flowering plant of the amaranth family and related to beets and spinach. In India it is considered a super food, even though not strictly a cereal, and recommended as a substitute for rice or other staples. Nutritional value - Quinoa is rich in protein containing all the essential amino acids, and is exceptionally high in lysine, usually lacking in plants. It also provides dietary fibre, B vitamins and minerals in greater amounts than many grains.
Cooked quinoa contains 21% carbohydrates comparable to rice and barley, of which 80-90% is insoluble, with more fibre than in brown rice. It also has resistant starch which feeds beneficial gut bacteria, promoting formation of short chain fatty acids (SCFAs) that improve gut health. About 83% of carbs are starches and 4% sugars as maltose, galactose and ribose.
Quinoa is gluten-free and has a low glycemic index (GI) score of 53, not causing a glucose spike in blood sugar, thus contributing to a lower risk of diabetes and heart disease. It also provides micronutrients such as Mg, Fe, copper, zinc, manganese, phosphorus, folate in greater quantities than in many grains. These help to maintain tissues and bone health. Its antioxidants help to boost metabolism, growth and development. Interestingly, copper and magnesium are lacking in most western diets, important for many body processes.
However, all is not ‘super’ with quinoa as it also contains compounds that may interfere with health unless due care is taken in its preparation, although there are others that play a role in disease prevention. Some of these compounds are:
Saponins - are plant glycosides that protect seeds from insects and other threats, and therefore can be toxic on ingestion. Thankfully, these are eliminated by soaking, washing, sprouting and roasting before cooking.
Phytic acid - an anti-nutrient, that reduces the absorption of minerals by binding them as phyates, of which 80-90% are insoluble. These increase the risk of kidney stone formation.
Squalene - a precursor of steroids that acts as an antioxidant.
Quercetin - a polyphenol antioxidant protects against heart disease, osteoporosis and some forms of cancer.
Kaempferol - a polyphenol antioxidant that reduces risk of chronic diseases such as cancer.
One study concluded that quinoa both bitter and sweet varieties, had the highest antioxidant content, equivalent to 10 common cereals, psuedo-cereals and legumes. It also provides better flavonoid antioxidants than cranberries, although these decrease on cooking.
One human study compared the effects of quinoa with traditional gluten-free wheat products, and found that it lowered both blood triglycerides and free fatty acids. It also affected blood sugar levels to a lesser extent than gluten-free pasta, and traditional bread. Other superfoods in this group are beans of all descriptions ranging from black, white, large and small including soybean.
Millets or minor cereals are traditional to India and considered as super foods in other countries. They are rich in protein, insoluble and soluble dietary fibre acting as a prebiotic, and contain compounds like ferulic acid and catechins that act as antioxidants offering multiple benefits, being nutrient dense. Millets have been seasonally used in all regions for their nutritional contributions, cost effectiveness, variety, eco-friendliness and sustainability. Some varieties are:
Jowar (sorghum) an all season millet used as flour for making roti, breads, porridges, desserts and more. A well known dish called zunka is common in Rajasthan.
Kodo (Bhagar ke chawal ) is a millet used with rice in culinary practice for making dishes like idli, pongal, khichri, porridge, cookies and snacks. It is also substituted for staples during observance of certain fasts.
Cheena (Proso millet) is used as sprouted millet seed in vegetable stews, stir fried preparations, salads and soups. Its flour is used for making breads, fermented foods and pastas.
Kangani (Foxtail millet) is usually used instead of rice in culinary practice or ground into flour and used for rotis, pastas, breads and cakes.
Sama (Barnyard millet) used as other millets for both sweet and savoury dishes such as khichri, uppuma, steamed dishes pancakes and more. It is called jhangora in Uttarakhand where it is consumed at breakfast in the form of porridge, halwa, paleu, cooked in buttermilk in an iron vesseel.
Mandua (Finger millet) also called ragi or nachni, is another millet used in doughs for making roti, breads and snacks.
Bajra (Pearl millet) is a commonly used millet, non-glutinous, highly nutritious and easy to digest. This is excellent for those who are allergic to gluten as in celiac disease. It is beneficial in diabetes as it is digested slowly and maintains stable glucose levels. Its fibre content is helpful for heart patients, in constipation, acidity or stomach ulcers. Rajasthan is famous for its bajre ki kichri, bhakhri, thecha and raab a bajra broth. In Punjab too, the bajre ki roti is a favourite in winters. Used extensively for flat breads and snacks.
Makki (maize) is used whole as roasted corn on the cob or bhutta, or ground into flour and used for roti much like bajra.
Samal (Little millet) used in south India to make uppuma, payasam and pongal for offerings or during celebrations.
Kuttu (buckwheat) is a seed and not a cereal, used as a gluten-free flour for preparing puris, parathas and so on, eaten specially during religious fasts.
Rajgira (Amaranth millet) literally means royal grain, and is also called ramdana, or God’s own grain. The term amaranth is derived from the Greek Amarantos meaning one that does not wither, and is known to prevent greying and loss of hair. This is also consumed during certain religious and cultural fasts such as Navratras, or whenever non-cereal fasts are observed.
Millets are used in other countries too in crepes, galettes and pancakes. In fact, buckwheat originated in the Brittany, a rocky region of France where only hardy crops could grow easily. It is called memil in Korea considered an important ingredient of their cuisine. Professional and home cooks are now experimenting with millets creatively for the global palate, to include them in gourmet menus. Dishes like saffron barley risotto with chilli garlic prawns, ragi or nachni tarts and hot chocolate, pearl millet brownies, sorghum tacos are some attractive options.
Millets have recently gained global attention, since 2023 was declared the “year of millets” by the UN, for their value in eradicating hunger and malnutrition. Climate changes, natural and manmade health disasters leading to displacement of populations today, have led to resurfacing of attention to millets as a concentrated source of nutrition. As part of efforts to make India a global hub of millets, the Indian Institute of Millet Research (IIMR), Hyderabad, is expected to be supported as the ‘Centre of Excellence’ for sharing best practices, research and technologies at the international level.
Pulses and legumes - These have played an important part of diets since ages, known to complement the nutritional quality of cereals. Some examples are the dal-roti of India, beans-corn diet of Latin America, and the soyabean-rice of China that appear to most westerners as starchy and nutrient deprived. On the contrary, these evolved because they worked, and are in fact quite ingenious, as the combinations provide protein of higher biological value than if they were eaten separately. (Frances Moore Lappe and Joseph Collins. Food First- beyond the myth of scarcity). The importance of mixing cereals for balanced diets therefore, cannot be underestimated in trying to solve todays problems of malnutrition.
Sadly, the availability of pulses and legumes declined sharply post the green revolution. Data reveals that from a daily average of 61g per head in 1951-53, it fell to 38g during 1991-93. This trend was also noticed in other developing countries, since the decline disturbed not only the health of people but that of the soil too. This was because technology was geared mainly to a few cereal crops. The well known agricultural scientist, Dr S. Ramanujam summed up at the time:
Pulses, an important source of protein are essential adjuncts to a predominantly cereal based diet and enhance the biological value of the protein consumed. Being leguminous plants with root nodules, they fix and utilise atmospheric nitrogen, and are thus not dependent on industrially fixed nitrogen that requires energy, but add up to 30kg of nitrogen per hectare to soil and improve its fertility.
It is no wonder then, that today we are turning to traditional organic farming to improve soil health and our own too.
Fruits and vegetables - The super foods in this group are avocados, kiwi, Chinese oranges, pears, and so on whose qualities vary slightly from their Indian counterparts. Washington apples are considered superior to the Kashmir or Himachal produce because of their special crunch, although a wide variety of Indian fruits are available to choose from. Fruits like mango, litchi, guava, chiku, shatoot (Indian mulberry), Jamun (Indian blueberry), phalsa (Indian cranberry) and amla (Indian gooseberry) are novel to other countries and therefore, considered as superfood.
Among the vegetables broccoli, brussel sprouts, kale, celery, endamame (soybean pods) and seaweeds are superfoods for countries where they are not cultivated originally, although now available everywhere due to global trade.
Indian meals have always been accompanied by homemade pickles preserved by fermenting vegetables and fruits along with oil and spices. These have a probiotic effect, aid digestion and retain antioxidants, while lowering glucose levels after a meal. Imported pickled items like kimchi (fermented vegetables), miso, natto (fermented soybeans), sauerkraut (fermented cabbage) and even bottle-fermented cocktails are now seen on supermarket shelves and menus of speciality restaurants and bars viewed as superfoods.
Milk and milk products - In India, milk and its products form part of meals in all regions, dahi or curdled milk being an intrinsic part is used in a wide variety of dishes. These range from plain set curd to raitas, beverages, desserts, sauces, chutneys while used as an ingredient in culinary practice. Its counterpart in the west is referred to as yoghurt.
Yoghurt - is the pre-digested form of milk in which the natural sugar lactose is converted to lactic acid by micro-organic cultures. This helps in the assimilation of protein, calcium and any iron present in meals. It is therefore a great food for the lactose-intolerant, providing the complete nutrition of milk.
One cup of milk provides 300mg calcium, while a cup of curd or yoghurt offers 370mg, providing 30-40% of the adult body needs for protein. It is an excellent source of B-vitamins, folacin, phosphorus and potassium equal to that in a banana.
Research from Tufts University in Boston has established the beneficial effects of yoghurt in a number of gastrointestinal conditions like constipation, diarrhoeal diseases, allergies, IBS and colon cancer. Scientists in China too, have confirmed the effectiveness of yoghurt in suppressing Heliobacter pylori infection and food allergies. The microflora from dahi or yoghurt improves bowel movement and immune responses. A variety is now available in the form of Greek yoghurt, fruit yoghurts and sauces relished as health foods. Plant milks too are now common such as soyamilk, almond milk, as well as milk of camels and goats. Tofu (soya milk cottage cheese) and other low fat products are popular, particularly used for weight management. The adoption of paneer in Bhutan is a classic example of Indian cottage cheese adopted as a superfood in their meals.
Yakult is a probiotic drink containing Lactobacillus casei with 6.5 billion friendly bacteria in a 65ml bottle. It reaches the intestines alive to impart various health benefits, aiding in digestion, assimilation and preventing infections.
Meat, fish and poultry - Some seafoods, duck and ostrich eggs etc. are all unfamiliar in developing countries and come in the super category.
Fats and oils - Some examples are palm oil, wheat germ oil, fruit and nut oils and ghee or clarified butter, that is one of the most powerful healing foods today for many reasons such as:
Ghee is rich in conjugated linoleic acid (CLA) which is known to help in relief of inflammation, burning belly fat and strengthening bones.
It contains butyrate a short chain fatty acid that promotes gut health and relieves inflammatory bowel syndrome (IBS).
It has a high smoking point and is an excellent medium for frying.
Ghee is now used as a superfood and healthy novelty all over the world, while other natural pressed oils too have their qualities certified and declared on labels of packages.
WHO estimates that 5 billion people are exposed to toxic transfat formed as a result of refining oils or cooking at high temperatures. In fact, it issued an appeal in 2018 for industrially produced fatty acids to be eliminated worldwide by 2023, amid evidence that it caused 500,000 premature deaths every year. In response, 43 countries affecting 2.8 billion people, implemented best-practice policies whereas others remain unprotected from high rates of heart disease from transfat consumption. So beware of ultra refined oils and hydrogenated solid fats. It is recommended that cold pressed virgin oils be used with the least amount of cooking involved.
Spices - Turmeric or haldi commonly used in Indian culinary practice is now adopted and widely accepted globally as a super ingredient. Similarly, saffron, cloves, cinnamon, ginger, garlic, oregano, and others of which some examples are cited.
Turmeric - is known for its antibacterial as well as for its medicinal and cosmetic properties and has been used in India for ages. The customary beverage of milk and turmeric is an antidote to colds and other inflammatory conditions such as burns, skin rashes and acne as well as used as a poultice for fractures. Today the term Latte is given to the turmeric-milk drink in Europe and the west, treated as a super drink.
Oregano – has been used for centuries as a culinary spice, and contains carvacrol and thymol that act as antibacterials or nature’s antibiotics. Oregano has been known to lower cholesterol after 3 months of use. Its oil too has many recorded benefits. A recent report by Reuters stated that archaeologists have found a cache of spices ranging from saffron strands to peppercorns and ginger on the wreckage a royal ship that sunk off Sweden’s Baltic coast more than 500 years ago. This was discovered by sports divers in the 1960’s (TOI, 5th March, 2023).
India has been a haven for spices since centuries. History has reference to foreign invasions and the country being a spice route for the world. Even today, Michellin star chefs swear by the fact that they have never seen the range of spices including salt, displayed as in the spice markets of India, where the colours, flavours and textures are overwhelming.
Nuts and seeds - These are in use in all countries as nutrient dense superfoods attracting research today, because of global diversity and their useful compounds for alleviating or curing disease. Some super nuts are peanuts, brazil nuts, and so on.
Peanuts – According to research, eating an ounce of peanuts daily may influence the composition of gut flora. The bacteria in the human gut microbiome can affect nearly all body systems, including metabolism and the immune system.
Penny M Kris-Etherton, professor of Nutritional Sciences at Evan Pugh University, Penn State, has shown that people who have a lot of different microbes have better health and a better diet than those who lack bacterial diversity (Clinical Nutrition). Researchers compared the effects of snacking on 28 grams peanuts a day versus a higher carbohydrate snack like crackers and cheese. At the end of 6 weeks those who ate peanuts showed an increased abundance of ruminococcaceae, a group of bacteria linked to healthy liver metabolism and immune function.
Brazil nuts - these contain antioxidants, vitamin E, phenols, and selenium, that support immune functions, enhancing the ability to fight diseases. They also combat free radicals, that in excess damage cells and lead to inflammation and chronic diseases like cancer, heart disease and type-2 diabetes. It has been established that thyroid gland functions are promoted by selenium, the hormones being activated to protect the gland from oxidative stress.
A 2015 study reported that only 2 brazil nuts (13g) are required to improve cholesterol levels and BP in subjects with elevated levels. The soluble fibre, calcium and magnesium are known to improve bone density and brain health as well.
Honey – The greatest superfood one can think of is honey known to have a shelf life of 2000 years, having been preserved and stored at room temperature for decades. It has a pH ranging from 3.36-4.48, exhibits antibacterial properties and never spoils or has an expiry date. However, exposure to moisture over long periods can cause granulation and fermentation, the only way that can make it susceptible to a change in taste, unacceptable but not spoilt. In India, there are now many brands of organic honey available, yet the raw Manuka honey from New Zealand is considered superior for its special therapeutic value. However, its cost is prohibitive.
Today, food industries are making multigrain flours and other products using various millet combinations for nutritional enhancement and ease-of-use in cooking for nutritional, textural, taste and eye appeal. Even honey is on offer by some brands like Hamdard, Patanjali, Baidyanath, Dabur, Delmonte and more as blends of honeydew and blossom honey. Organic forest honey in its pure form without additives, is also marketed as different floral products. Detailed content and certification of quality are specified on labels of the different brands.
Michael Pollan in his book “Cooked: A Natural History of Transformation” states:
Cooking has the power to transform more than plants and animals, it transforms us too from consumers to producers.
Ready to join the Atma Nirbhar dream of India with our super foods?
Excellent article and a must read
Dr Neelam Nath