Try these Indian alternatives to expensive global superfoods

Over the past few years, we would all have heard of superfoods a little too often through commercials, advertising at supermarkets and food shows. Superfoods, which are mostly plant-based ingredients, along with a few fish and dairy options, are assumed to be nutritionally dense. Salmon, blueberries, avocado, kale, acai berries, olive oil, quinoa and chia seeds have been hailed globally for the diversity of nutrients they can offer, upgrading them to the status of superfoods. These ingredients are rich in antioxidants, healthy fats (which are assumed to prevent heart diseases), fibre and a few other nutritional benefits. With most of these ingredients not being grown locally in our country, one needs to spend a premium price to source them. Food experts, however, note that superfoods need not be only the handful of ingredients recognised internationally, but can also be the ones that are already being grown locally. Opt for a Vitamin-C rich amla instead of acai berries, native amaranth grains instead of quinoa, and beetroot leaves as against to kale, nutritionists say. Here are some regional alternatives to highly-pricedexotic superfoods.

Jamun fruit vs goji berries: Goji berries, popular in China, are consumed for their ability to control blood sugar levels and increase one’s immunity. But, the jamun fruit or Indian blackberry, which is cheaper and easily available across the country, is an all-rounder with similar health benefits. It can also be beneficial for diabetic patients, relieve throat pain, and help build immunity as it contains healthy amounts ofVitamin C, calcium, iron and potassium.

Amaranth grains vs quinoa: Gluten-free diet is also becoming increasingly popular, leading to quinoa being called a super grain. The benefits that one can get from quinoa, along with a few more, are found in its regional counterpart, Amaranth. It can be a great source of calcium, zinc, iron and fibre, and available at much less prices than quinoa.

Beet leaves vs kale: For being a rich source of Vitamins A and K, kale has made its way into our country and is now found at restaurants and gourmet food stores. While it does contain beneficial elements, the beetroot greens that are usually thrown away in most homes contain even better nutrition. Beet root leaves are rich in Vitamin E and potassium. Next time you buy beets from a local market, remember to make use of the leaves too.

Indian basil seeds vs chia seeds: Sabja seeds as they are locally called, are a great source of vitamins, iron and also in keeping the blood sugar levels in check. While chia seeds have grown popular world over, sabja seeds can be used instead of them. Just soak the seeds and add them to your drinks or salads to cool the internal systems.

Amla vs acai berries: The simple amla that we have known and used for centuries, has many more beneficial properties than acai berries. With more amount ofVitamin-C than acai berries, amla also has antioxidants and keeps our immune system strengthened. The reason that our ancestors consumed the Indian gooseberry as chyawanprash was to reap its benefits of promoting eye health and memory.

Similarly, the benefits of olive oils can also be found in our locally extracted coconut oil, and drumstick leaves (moringa) powder can easily replace Japanese matcha through its nutrition.