Super Fruits & Veggies
Super fruits and veggies** help build immunity and curb various ailments. Try to include them in your diet regularly.
Fruits: Apple, Banana, Berries, Citrus Fruits, Grapes, Kiwi, Mango, Melons, Pear, Papaya, and Pineapple.
Veggies: Beets, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Carrots, Chilli Peppers, Kale, Spinach, Squash, Sweet Potato, Pumpkin, Red Pepper, and Tomatoes.
**Always check with your doctor before making any dietary changes.
Nutritional Benefits of Food
| FOOD | TYPE | BENEFITS |
| Milk | Dairy | An excellent source of protein, vitamins, and minerals. To name a few, it has potassium, magnesium, zinc, B12, calcium, vitamin D and vitamin A. Promotes bone health. Helps prevent weight gain. Should be avoided by people who are lactose intolerant. Other plant-based milk options like almond, oat, rice etc. can be great alternatives for them. |
| Yogurt | Dairy | Good source of calcium and protein. Keeps you full for a long time and helps control appetite. Improves gut health and helps build immunity. |
| Apple | Fruit | High in fiber, vitamin C, and various antioxidants. Low in calories. Help protect against diabetes, heart disease, and cancer. |
| Avocado | Fruit | Full of vitamins, potassium and fibre. Loaded with good fat and antioxidants. Weight loss friendly. Promotes eye and heart health. Helps reduce the risk of cancer. |
| Strawberry | Fruit | Naturally fat-free. Low in calories. Full of antioxidants. Aids heart health. Helps build good cholesterol and lower blood pressure. |
| Tomato | Fruit | Rich in vitamin K, vitamin C, potassium and folate. Helps reduce the risk of heart disease and cancer. |
| Pasta | Grain | Traditionally, pasta is made of durum wheat or semolina. Contrary to the popular conception, it is not made of all-purpose flour (maida). Check the package before buying. A good source of carbs, mix it with veggies and protein of choice to make a healthy meal. Eat in moderate quantities. |
| Rice | Grain | The nutritional value of rice depends on the type of rice and the way it’s cooked. Brown rice is whole-grain and rich in a variety of nutrients. Red and black rice are full of antioxidants. In comparison, white rice is refined, low in nutrients but it’s the easiest to digest. Choose quality, quantity and variety of rice carefully to reap the maximum benefits. |
| Chickpeas | Grain Legume | Rich in protein. Good for gut health. Aid weight loss. Help control blood sugar. |
| Peanut | Grain Legume | Rich in protein and healthy fats. Low in carbs. Aids weight loss. Good for heart health. |
| Basil | Herb | Available in different varieties, nutrients and benefits of each type of basil vary a lot. Rich in antioxidants. Traditionally, it helps cure colds and inflammation. |
| Cilantro | Herb | Very low in calories. A good source of vitamins and minerals. Promotes brain health. Helps in blood sugar management. Helps reduce anxiety and prevent foodborne illness. |
| Mint | Herb | Aids digestion. Helps beat stress. Helps cure cold and headache. Improves brain health. |
| Carrot | Vegetable | Rich in vitamins, fibre and simple sugars. Low in fat and protein. Great for eye health. Aids weight loss. Helps reduce the risk of heart disease and cancer. |
| Jackfruit | Vegetable | Low in fat. Packed with micro-nutrients. Rich in vitamin A & C. Aids heart health. Helps control blood sugar. Good for skin and hair. |
| Potato | Vegetable | Naturally fat-free. The skin has fibre. Contains vitamins and minerals. Better eaten as baked or boiled than buttered or fried. |
| Pumpkin | Vegetable | Loaded with a variety of nutrients like vitamin K, vitamin C, potassium, copper and more. Low in calories. Helps boost immunity. Good for skin. |
| Sweet Potato | Vegetable | Full of antioxidants. Rich in fibre, vitamin A. Has anti-inflammatory properties. Helps contain stress and diabetes. Good for the digestive system. Promotes eye health. |