Superfoods you must incorporate in your family's daily diet
Superfoods you must incorporate in your family

Livewell: Health Insurance & Wellness Blogs | Max Bupa

Superfoods you must incorporate in your family's daily diet

Max Bupa

28 April 2020

The turn of the decade has brought with it an immense amount of hope. However, if there is one thing that most of us hope for is a healthier lifestyle for ourselves and our loved ones. If you also wish to make a change in your fitness levels, start by making a change in your diet. After all, as the saying goes, "a fit body is made in the kitchen".

You also don’t need to go for the exotic quinoa or avocado as advertised in media. Luckily, there are many desi superfoods that grandma always told you about which can work just as well! They also have the added advantage of being familiar to the body and easy on the pocket as well.

Want to know more about these 'magic' foods, keep reading to know more.


1. Turmeric

Most probably found in every Indian kitchen cabinet, turmeric or Haldi is rich in antioxidants and has anti-inflammatory properties. Remember how your mum called it the solution to many problems. Well, it's true! Consumption of turmeric helps heal internal injuries, boost skin health and is great for your heart. It is also known to slow down ageing and delay the onset of Alzheimer’s.


2. Indian gooseberry

Indian gooseberry or amla is replete with essential vitamins and anti-oxidants. Some of its health benefits include building immunity, burning fat and warding off common flu. Amla also keeps the respiratory system healthy, improves eye-sight and nourishes hair, skin and nails. It is also a way to detox as it flushes out toxins from the body naturally.

Note: Those who have diabetes can consume amla juice to maintain their blood sugar levels after consulting their doctor.


3. Jackfruit

One of the most popular superfoods in the western world today includes jackfruit or kathal. The meaty texture of the fruit has made its way into various gourmet dishes, especially for vegans. Its super-qualities include a high protein content, fibre, electrolytes and phytonutrients. The fruit is also rich in dietary fats which aid digestion and reduce cholesterol levels.


4. Finger millet

Finger millet or ragi is a fibre-dense whole grain that is a rich source of gluten-free carbohydrates. The millet is rich in vitamin D and iron which helps to regulate blood sugar and also aids in weight loss. The best part? Ragi is extremely versatile, and you can have it in the form of porridge, chapatis, cookies, noodles etc.


5. Lotus seeds

Want to know the perfect way to satiate your hunger pangs in between meals without bingeing on junk food? Lotus seeds or makhana are high in protein, low in fat and also include dietary essential minerals such as iron, magnesium, potassium and zinc. This low-calorie snack also has anti-ageing properties and is known to be a natural relaxant. They are usually recommended to diabetes patients due to its low glycemic index.


6. Beetroot

Beetroots are a bulbous root vegetable which is a good source of fibre, vitamin B9 and vitamin C. It is also rich in other minerals such as potassium, iron and manganese. Beetroots can double as a great pre-workout snack as it improves blood flow and improves exercise performance on account of high inorganic nitrate content. You can have them raw, or cook/pickle them, they taste great either way!


7. Horseradish

The pungent horseradish is power-packed with nutrients and phytochemicals. Its anti-oxidant properties also boost the immune system and stimulate the production of white blood cells. Additionally, horseradish also improves the respiratory system, improves bone health, and even protects mothers and infants during pregnancy.

Note: Bioactive compounds in the root are known to have anti-cancer properties and may delay the spread of cancerous cells.


8. Desi ghee

Old school desi ghee has created a buzz in the superfood world thanks to its numerous benefits. It's good for brain function, strengthening the bones, boosting the immune system and aiding digestion. Regular consumption of ghee is also known to prevent certain types of cancers. It also doubles as a great moisturiser for those of you who may be looking to go all-natural.

It is common knowledge that ‘we are what we eat’. Hence, for a healthy and long life, it is important to steer clear of foods that are high in sugar, salt and saturated fats. Small yet mindful changes in your eating habits can go a long way in your journey to a better self.

However, while a good diet and exercise may take care of your present health, a good health insurance plan can provide you with comprehensive coverage against any unforeseen medical issues. Health insurance providers such as MaxBupa are best-know for their health insurance plans which cover individuals along with their families under a single, extensive plan.

Want to know more about what they can offer you? Head on over to

Trending Now


28-years-old Rahul Handa started experiencing severe headaches and vision issues. The doctors diagnosed it as high blood pressure. Sedentary lifestyles, stress along with bad eating habits is leading to Hypertension, even at a young age.

7 hacks to reduce refined sugar from your diet
7 hacks to reduce refined sugar from your diet

We all have become accustomed to having an after-dinner sweet or grabbing packets of chips/biscuits out of boredom. However, did you know that WHO recommends no more than 50 g of sugar in your daily diet and for a healthy diet, they recommend that you cut down your sugar intake to 25 g or lesser?