There are a number of super foods in the world, many of them derived from vegetables or fruits. Superfoods have that extra power of vitamins and minerals which help us improve our health. Superfood are rich in phytochemicals, which have been noted to have disease-fighting properties. Phytochemicals can reduce the risk of certain forms of cancer, reduce inflammation, strengthen the immune system, or in some other way contribute to a person being healthier.
“I encourage my family and friends to eat cheap and easily available superfoods. And that means moving away from processed foods,” says Chef Dheeraj Singh Bhandari who is a TV Host, Celebrity Chef and an anchor with a vast F&B industry experience of more than 13 years.
Below are some of the cheapest and most easily available superfoods that you can find in your very own kitchen!
Eggs: Nature’s Vitamin Capsule
Eggs have excellent nutritional values. Eggs really are nature’s vitamin capsule containing all the vitamins. They contain protein which is needed for building and repairing the cells in muscles and other body tissues. They are a good source of Vitamin B12 which may be lacking in pure vegetarian diets. Eggs have the ideal protein mix for growth and repair. Here are simple and easy 10 ways to cook eggs and enjoy for your breakfast.
Few Facts about Eggs :
- Low in saturated Fat:
Eggs have less than 2 grams saturated fat. Most of the fat is unsaturated.
- High in Vitamins:
Eggs really are nature’s vitamin capsule containing all the vitamins except vitamin C. They are a good source of Vitamin B12 which may be lacking in vegetarian diets.
- High in iron: A portion of 2 eggs contains 2.2 mg of iron (as much as a lamb chop). Iron is best absorbed from food when vitamin C is present so combine your egg with a glass of orange juice for even better nutrition.
They are a building block for cell membranes, required for production of some hormones, essential for production of digestive juices and protection for nerve fibers.
And here is a cool video on how to cook eggs like a pro
Pickled Beet Eggs by Plattershare HomeChef Sai Priya
Tomatoes: Environmentally and Economically Friendly Food
Tomatoes are one of the most commonly consumed and cheap produce that can be purchased through local farmers markets, making them an environmentally and economically friendly food option. Tomatoes are both nutritious and delicious and can be easily incorporated into your diet. Tomatoes also contain an up-and-coming power house nutrient and have powerful antioxidant properties that has been shown to reduce the risk of cancer of the prostate, colon, bladder and lungs. Lycopene, which has an impressive spectrum of health benefits (the colour of tomatoes is due to Lycopene), is also reported to protect white blood cells, which are the body’s first line of defence against infection.
Check out 10 delicious ways to use tomatoes in Indian cooking and Nourishing Tomato Soup Recipes.
Stuffed Tomatoes by Plattershare HomeChef Suhan Mahajan
Coconut Oil: Healthiest Oil on Earth:
Coconut oil is a popular nutritional oil derived from the meat of matured coconuts. Coconut oil is heat stable, making it suitable for cooking at high temperatures. It is slow to oxidize, resists rancidity and has a shelf life of approximately two years or more.
“Coconut oil boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat”
Coconut oil is unique because it is composed predominantly of medium-chain triglycerides. "It’s oil that makes it different from all other fats and for the most part, gives it its unique character and healing properties. By using coconut oil to your regular diet you can literally eat your way to better health. If you are still worried about various myths which are related to coconut oil, read our food story Magic or myth all you need to know about coconut oil
Few Facts about Coconut oil
- It protects against heart disease by increasing good cholesteroland lowering the ratio of bad and good cholesterol.
- It helps treat malnutrition and it is easy to digest and absorb.
- It kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids.
- Helps diabetics by slowing sugar release into the bloodstream.
Lentils:Cheapest Protein Sources
This superfood gives you protein and cholesterol-lowering soluble fibre. Lentils are higher in most B vitamins and folate, which is especially important for women of childbearing age because folate reduces the risk of birth defects. Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources.
Lentils are high in protein and other essential nutrients, including folate, iron, potassium, and a slew of antioxidants, each lending a special nutritional hand. The iron may help fight off anemia, which is especially common among those with low-iron diets, like vegans and vegetarians. And lentils are also low on the glycemic index, meaning they cause blood sugar to spike less quickly than other starches. Hope you know all the Lentils by name if not check out our food story on Daal you dont know by name
Lentils (Dal) by Plattershare HomeChef Monika Patel
Lemon: Super infection Fighter
This superfood is a super infection fighter and also a good source of thiamin, vitamin C, riboflavin, pantothenic acid, iron, and magnesium, an excellent source of fiber, vitamin B6, calcium, potassium, and copper, as well as folate and potassium.
Few Facts about Lemon
- Prevent kidney stones:Drinking half-cup of lemon juice every day raises citrate levels in the urine. Protect against calcium stones in the kidney.
- Help in weight loss: Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.
- Start your day right:Leave caffeinated drinks behind, and start your day off with hot water and fresh lemon juice to stimulate your digestive track.
- Stop an itch:When it comes to poison ivy or insect bites, rubbing lemon juice on the area can soothe the skin, since it has anti-inflammatory and anaesthetic effects.
- Anticancer properties:Protect your cells from damage that can lead to the formation of cancer cells.
- Balance pH:While lemons may seem quite acidic, they're a surprisingly good source of an alkaline food that can help balance your body's pH.
Check out the video to know more about lemon.
Detox lemon drink by Plattershare HomeChef Sasmita
This food story has been authored and shared by Executive Sous Chef Dheeraj Singh Bhandari. It has been originally published on Incredible Chef Magazine . Chef Dheeraj is a passionate Indian chef, TV show host, food stylist, blogger. He started his career in 2003 with The Claridges Hotel New Delhi at Abdul kalam road. He brings over 13 years + experience at five-star hotels and luxury ships such as the Eros Intercontinental, Star Cruises, Royal Caribbean cruise liner and Google Gurgaon.