Whole grains, Lentils and legumes
Whole grains and legume class have been a part of human diet since ages. Whole grains and cereals like oatmeal, millet, quinoa, whole rye, wild rice, whole wheat, buckwheat, bulgur(Dalia) are rich in soluble fibers which are extremely gut friendly because of its high water holding capacity (WHC). This being the reason, for most of us these are breakfast friendly meals. These whole grains deliver us :
- high quality carbohydrates, known as dietary fibers,
- vitamins like B vitamins (niacin, thiamine and folate) and
- minerals, such as zinc, iron, magnesium and manganese.
- Polyphenols, stanols and sterols.
Whole Fruits and Vegetables
You won’t find a better nutritional source than Fruits and vegetables, which are packed with Vitamin A,C and E, as well as, magnesium, potassium, zinc, phosphorus and folic acid. You get to enjoy a variety of textures and flavors. Fruits and vegetables are a great amalgamation of slow digesting carbs (dietary fibers) and quick digesting carbs (starch & natural sugars) to fill you up and boost gut health. And due to high content of phytochemicals they are considered to be a part of anti-inflammatory diets.
Antioxidants
A diet high in antioxidants may reduce the risk of many diseases like CVD and certain cancers. Anti-oxidants scavenges free radicals from the body cells and reduces/prevents the damage caused by oxidation.
Plant foods are considered to be rich source of antioxidants:
- Red Onion, red bell pepper, carrots, pumpkin, oranges, beet root, red apple has beta carotene
- Grapes, berries, green apple, green tea has flavonoids
- Tomatoes, pink grape fruits, water melon has lycopene
- Liver, sweet potatoes, carrots, milk, egg yolk- Vitamin A
- Vegetable oils, avocados, nuts, seeds and whole grains- Vitamin E and many more
Spice it up with herbs and spices
In addition to fruits and vegetables, spices are loaded with antioxidants. Spices play a vital role in Indian cuisine since ages. Add on, spices also enrich the pleasant aromas and flavor of the food which can help us reduce the amount of excess oil, salt and sugar used in the recipe. Some common spice found in our kitchen shelves are turmeric, cumin, coriander, fenugreek, cinnamon, black pepper, etc.
Pro tip- Golden milk with turmeric boosts the nutrient profile of the beverage.
Fermented foods.
If people eat probiotics (fermented foods), that can help train the immune system to tolerate and cooperate with diverse/beneficial gut microbiome. They are even loaded with several vitamins and minerals like vitamin B complex, omega 3 fatty acids and antioxidant properties. They also help in producing digestive enzymes, lactase and lactic acids.
TAKEAWAY NOTE
We love the quote “ The power is in your hands to make today amazing.” We all have the ability to try to turn any day into an amazing one by make small changes in our food choices in our daily routine.