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What makes millets a superfood

The phrase "breakfast is the most important meal of the day" holds true across cultures, and in India, this sentiment is celebrated through a rich tapestry of diverse and wholesome <keyword id="3345755" type="General" weightage="100" keywordseo="morning-foods" source="Orion">morning foods</keyword>. Indian cuisine boasts a plethora of superfoods that not only tantalize your taste buds but also nourish your body, providing the perfect start to a healthy morning. In this article, we'll explore the top <keyword id="4323393" type="General" weightage="20" keywordseo="indian-superfoods" source="Orion">Indian superfoods</keyword> that can help you kickstart your day with vigour and vitality.<br /><br /><strong>Oats: The Versatile Breakfast Option<br /></strong>Oats have become a staple in Indian households for a good reason. They are loaded with fiber, which aids digestion and keeps you feeling full. Oats are also known to help lower cholesterol levels and regulate blood sugar. Whether you prefer oatmeal, overnight oats, or even savory oats with vegetables, this versatile superfood can be customized to suit your taste.<br /><br /><strong>Daliya (Broken Wheat): The Nutrient-Rich Choice<br /></strong>Daliya, or broken wheat, is a popular choice for a hearty and healthy breakfast. It's an excellent source of dietary fiber, vitamins, and minerals. Daliya is known to aid in weight management, promote digestive health, and boost energy levels. A warm bowl of sweet or savory daliya can set the tone for a productive day.<br /><br /><strong>Indian Millets: The Forgotten Grains<br /></strong>Indian millets like foxtail millet (kangni), finger millet (ragi), and pearl millet (bajra) are regaining popularity as healthy breakfast options. They are gluten-free, rich in fiber, and packed with essential nutrients. Ragi, for instance, is an excellent source of calcium, making it a great choice for bone health. Enjoy millets as porridge, upma, or dosas for a nourishing morning meal.<br /><br /><strong>Idli and Dosa: Fermented Goodness</strong><br />Idli and dosa, quintessential South Indian dishes, are made from fermented rice and lentil batter. Fermentation not only enhances the nutritional value but also aids digestion. These dishes are low in fat and an excellent source of protein. Pair them with coconut chutney and sambar for a balanced and wholesome breakfast.<br /><br /><strong>Poha: The Flattened Rice Delight</strong><br />Poha, or flattened rice, is a beloved breakfast option in many Indian households. It's light, easy to digest, and a good source of carbohydrates. Poha is often cooked with peanuts, turmeric, and curry leaves, making it a flavorful and nutritious choice to start your day.<br /><br /><strong>Chia Seeds: The Tiny Powerhouses</strong><br />Chia seeds have gained popularity in India for their health benefits. They are rich in omega-3 fatty acids, fiber, and antioxidants. Chia seeds can be soaked in milk or yogurt to make a delicious and filling pudding. They help in weight management, reduce the risk of heart diseases, and improve digestion.<br /><br /><strong>Sprouts: The Nutrient Bombs</strong><br />Sprouted legumes like mung beans and chickpeas are a powerhouse of nutrients. They are packed with vitamins, minerals, and protein. Sprouts can be used to make salads, chaats, or stir-fries. They are known to boost metabolism, aid in weight loss, and improve overall health.<br /><br /><strong>Indian Herbs and Spices: The Flavorful Boosters</strong><br />Indian cuisine is known for its use of herbs and spices, many of which offer health benefits. Turmeric, for instance, has anti-inflammatory properties and can be added to warm milk for a soothing golden milk. Cinnamon helps regulate blood sugar levels and can be sprinkled on your morning oats or yogurt. Fresh coriander and mint leaves provide a refreshing burst of flavor while aiding digestion.<br /><br /><strong>Ghee: The Clarified Butter</strong><br />Ghee, or clarified butter, is a staple in Indian cooking and is often used as a cooking medium or for drizzling over dishes. Contrary to popular belief, ghee is a healthy fat. It contains butyric acid, which supports gut health and improves digestion. A spoonful of ghee with your morning meal can provide energy and nourishment.<br /><br /><strong>Fresh Fruits: The Natural Sweetness</strong><br />Fresh fruits like bananas, apples, papayas, and seasonal berries are abundant in India. They are an excellent source of vitamins, minerals, and dietary fiber. A bowl of fresh fruit salad or a smoothie with yogurt and fruit can provide a burst of natural sweetness and essential nutrients.<br /><br />Conclusion:<br />The Indian breakfast table is a treasure trove of superfoods that can kickstart your day on a healthy note. From oats and millets to fermented dishes like idli and dosa, Indian cuisine offers a wide variety of options to suit your taste and dietary preferences. These superfoods are not only delicious but also packed with essential nutrients, fiber, and health-boosting properties. By incorporating these morning superfoods into your daily routine, you can nourish your body, improve your overall health, and set the stage for a productive and energetic day ahead.<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /><br />SEE ALSO:<br /><a href="https://www.businessinsider.in/science/health/food/protein-rich-indian-dishes/articleshow/104827689.cms" data-type="tilCustomLink">Protein-rich Indian dishes: Fuel Your health and palate</a><br /><br />

Indian superfoods for a healthy morning

<p>Hello 2014!</p>
<p>It's time to shake off the holiday cookie crumbs and start eating healthy again. Fortunately, the new year brings a great selection of tasty, yet nutritious foods that may have flown under our radar in the past, but are now ready to make a big splash.</p>
<p><strong style="line-height: 1.5em;">1. Cauliflower.</strong></p>
<p>Food-trend watchers have named <a href="http://www.huffingtonpost.ca/2013/12/31/food-trends-2014-_n_4523642.html" target="_blank">cauliflower the new kale</a>. Cauliflower is low in calories and fat, and high in protein and fiber. It can also be prepared in many different ways - roasted, mashed, sauteed, or eaten raw. If you want to really go crazy, you can try orange cauliflower, which has <a href="http://www.womenshealthmag.com/nutrition/new-foods" target="_blank">25 times more vitamin A</a> than the white version.</p>
<p class="full"><div class="image-container"><div class="image"><p class="source"><a href="http://www.flickr.com/photos/calliope/8130880534/in/photolist-douTvq-8L4tMt-8VGSZU-7NxMoj-7XaiTv-8arDxw-d6jt5L-bdnRVn-agVMXf-bkpZSG-bUfn5q-8arEdG-byX1kQ-92oUzu-86nc96-aQD2AT-8wVxr1-95H6qT-9Sfy5c-7A9yMP-8UXAVT-dmjr1c-9jjNPR-bUgnCC-bUgnh9-bD9okL-9e1c1A-9r4Xr3-9JhGdV-9GprLT-7XdxPq-bqJRe4-edKNjy-8wnqRk-chgBFo-8xDmBo-8MpejU-dKQHjA-dMj14F/">Liz West/Cauliflower</a></p><p class="caption">Cauliflower will rival kale as a superfood in 2014.</p></div></div></p>
<p><strong>2. Swiss chard:</strong> Dark greens will continue to reign in 2014. But if you're tired of spinach and kale, consider bringing Swiss chard into the kitchen. The thick-ribbed vegetable has a slightly bitter taste but can be cooked just like other leafy green vegetables and packs the same nutritional punch. It's high in vitamin C, iron, and calcium. Saute it with a little olive oil, garlic, and crushed red pepper for a healthy dish.</p>
<p class="full"><div class="image-container"><div class="image"><p class="source"><a href="http://www.shutterstock.com/gallery-80492p1.html">Ulga/Shutterstock</a></p><p class="caption">If you're tired of spinach and kale, Swiss chard is a tasty and nutritious alternative.</p></div></div></p>
<p><strong>4. Mangosteen: </strong>Native to Southeast Asia and touted for being rich in antioxidants, this tropical<strong> </strong>fruit may give the acai berry a run for its money. Despite its name, the mangosteen is not related to the mango.</p>
<p>It has a thick reddish-purple rind and sweet, juicy white flesh on the inside. For decades, fresh mangosteen was not available in the mainland United States because they can harbor insects pests. In August 2013, mangosteens became <a href="http://www.latimes.com/food/dailydish/la-dd-mangosteen-most-delicious-fruit-on-earth20130829,0,2629316.story#axzz2pG1quiXR" target="_blank">available at 10 Whole Food stores</a> in the Southern California area. You can tear off the rind and eat the white segments on their own or puree the fruit (including the rind) into a healthy juice. </p>
<p class="full"><div class="image-container"><div class="image"><p class="source"><a href="http://commons.wikimedia.org/wiki/File:Mangosteen3.jpg">Wikimedia Commons</a></p><p class="caption">Mangosteen, a tropical fruit native to Indonesia and Malaysia, only recently became available in the United States.</p></div></div></p>
<p><strong>4.</strong> <strong>Ancient grains:</strong> Thanks in part to the gluten-free craze, ancient grains like amaranth, quinoa, buckwheat, millet, and teff are making a comeback. These grains are called "ancient" because they have been around unchanged, for at least 1,000 years. (Modern-varieties of wheat and corn, for example, have been selectively bred so they are different from the older cultivated varieties).</p>
<p>Another old grain, called freekeh, is gaining popularity in America, although it has been enjoyed in Middle Eastern for many centuries. Because of the way it's processed, freekeh has more fiber than rice and is also high in protein, though it's not gluten-free.</p>
<p class="full"><div class="image-container"><div class="image"><p class="source"><a href="http://www.shutterstock.com/gallery-1460294p1.html">teleginatania/Shutterstock</a></p><p class="caption">Ancient grains like buckwheat will be popular in 2014.</p></div></div></p>
<p><strong>5. Arctic char:</strong> The <a href="http://www.restaurant.org/Downloads/PDFs/News-Research/WhatsHot/What-s-Hot-2014.pdf" target="_blank">National Restaurant Association's</a> annual "What's Hot" culinary forecast, predicts that non-traditional fish, like Arctic char, branzino, and barramundi will be edging their way onto menus this year. Arctic char is a mild, yet rich fish that's related to salmon and trout. Because the Arctic char is mostly farmed, Seafood Watch has named it a "<a href="http://www.seafoodwatch.org/cr/seafoodwatch/web/sfw_factsheet.aspx?fid=193" target="_blank">best choice</a>" for the environment.</p>
<p class="full"><div class="image-container"><div class="image"><p class="source"><a href="http://www.flickr.com/photos/gpeters/3249409823/sizes/l/">Geoff Peters/Flickr</a></p><p class="caption">Arctic char is related to salmon and trout.</p></div></div></p>
<p><strong>6. Kimchi:</strong> This pickled cabbage dish has long been a staple in Korea, but it's been gaining momentum in the U.S. as part of a growing trend in fermented foods. Fermentation is the process by which bacteria converts sugar into alcohol.</p>
<p>Some research also shows that fermentation can be good for you. <a href="http://www.ncbi.nlm.nih.gov/pubmed/21745625" target="_blank">One study</a> found that people who ate fermented kimchi for one month lost more weight and showed improvements in total cholesterol and blood pressure, compared to those who ate fresh kimchi.</p>
<p class="full"><div class="image-container"><div class="image"><p class="source"><a href="http://www.flickr.com/photos/49503183968@N01/8142349589/in/photolist-dpvERK-dpvFzK-dpvQuq-dpvQjL-dpvPvL-dpvQcm-dpvEYk-dpvPLY-bJENFx-e4Bsgs-a9eV2n-7DAvsn-9CXeM7-9CXfom-ed6oW6-ed6pWK-edc48W-iB1ivk-e1TUzZ-bPP9yB-dpvQpo-dpvF4R-dpvFFH-dpvQPb-dpvECK-dHbPzh-7ZJemx-7ZJeDP-7ZJe96-9tunEs-dEGScn-arn2TL-fsT6Ns-arjcjX-armR29-armR11-armR2C-arjchr-armQZs-e9tvsK-cCYtmd-e5fCfE-9kwMiF-9vL9op-8oDHP2-e4eNGg-eddYPY-ed4BDP-edvzHG-edqZ5M-byXYub">autonome/Flickr</a></p><p class="caption">Kimchi is a traditional Korean dish.</p></div></div></p>
<p><strong>7. Coconut: </strong>We've already heard about coconut water, but other coconut foods will be reaching mainstream consumers this year. The National Restaurant Association says that eateries will be serving up more coconut milk pancakes and a <a href="http://www.examiner.com/article/top-diet-and-weight-loss-trends-for-2014-from-coconut-oil-to-quinoa-to-kale" target="_blank">survey of dietitians</a> predicts that coconut oil (which has no cholesterol or trans-fats) will continue to be praised for its wide-range of <keyword id="6354750" type="CITY" weightage="60" keywordseo="health">health</keyword> benefits, <a href="http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/" target="_blank">including improved brain function and aiding weigh-loss</a>. </p>
<p class="full"><div class="image-container"><div class="image"><p class="source"><a href="http://www.shutterstock.com/gallery-1373887p1.html">Lusie Lia/Shutterstock</a></p><p class="caption">Coconut milk pancakes will be a delicious breakfast treat in 2014.</p></div></div></p>

7 Foods We Should Be Eating In The New Year

<ul class="summary-list"><li>What we eat makes a difference to our brain health.</li><li>Brain doctors Ayesha and Dean Sherzai list 9 favorite foods for boosting cognition.</li></ul><p>Brain doctors Ayesha and Dean Sherzai have spent their careers investigating how to <a target="_blank" class="" href="https://www.businessinsider.com/mind-diet-longevity-brain-health-ways-to-follow-2024-2">have a healthy brain</a>.</p><p>"We learned that yes, there are things you can do," Mr. Sherzai told Business Insider. "Lifestyle has the most profound effect on brain health, more than anybody could imagine."</p><p>One big study the two doctors often reference, which examined the diets of older adults living in public housing and nursing homes around Chicago, showed that those who adhered to a more brain-friendly diet pattern had a <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/">53% lower risk</a> of developing dementia.</p><p>"These are unimaginable numbers," Sherzai said. "No protocols, no weird stuff, no vitamin concoction."</p><p>It's findings like this that have convinced the "<a target="_blank" href="https://www.instagram.com/thebraindocs/?hl=en">Brain Docs</a>," as they call themselves on social media, to focus on promoting "simple dietary changes" people can make immediately to promote better cognitive health, instead of waiting for drugs to treat the symptoms of dementia later on in life.</p><p>"We think that if you take care of brain health, you've taken care of all health," he said. "Everything you need for <a target="_blank" class="" href="https://www.businessinsider.com/cardiologist-shares-easy-way-avoid-biggest-calorie-heart-health-mistake-2024-6">heart</a>, for liver, for kidney is included in neuro."</p><h2 id="e089bd0b-5997-4326-9f86-57de312e4e85"><strong>9 evidence-backed foods for brain health</strong></h2><h3 id="c04fae47-ea59-45d9-9105-dbe7ecbe76c8"><strong>Greens</strong></h3><div type="image" title="A bag of spinach" height="4000" width="6000" msid="111864469" hostid="261" sizebytes="597522"></div><p>Cost: about $1 for one serving of bagged spinach (2 cups)</p><p>Evidence: Getting in at least <a target="_blank" href="https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline">one serving of leafy greens, like lettuce, spinach, or kale per day</a> is associated with better performance on cognitive tests for competencies like working memory, spatial awareness and perception among older adults. Scientists think there's probably something neuroprotective about the nutrients in the leaves, which include folate, nitrate, and lutein.</p><h3 id="791e3737-52f6-46ee-ace0-b0f97b45ecc7"><strong>Legumes</strong></h3><div type="image" title="Bowl of Lentils" height="807" width="1211" msid="111864456" hostid="261" sizebytes="136880"></div><p>Cost: $0.50 or less per serving for things like canned chickpeas, black beans, or bagged lentils</p><p>Evidence: <a target="_blank" href="https://link.springer.com/article/10.1186/s12967-017-1209-5">Studies</a> consistently suggest plant proteins like legumes are good for the aging brain — and nutrition experts suspect that might be in part because they're <a target="_blank" href="https://health.clevelandclinic.org/boost-your-brain-with-b-vitamins-and-beans">packed with B vitamins</a> that help keep our nervous system humming along.</p><h3 id="ba605431-2308-4344-bcca-564a108d3b36"><strong>Berries</strong></h3><div type="image" title="02_superfoods berries" height="3648" width="5472" msid="111864464" hostid="261" sizebytes="2399590"></div><p>Cost: probably the priciest item on this list, at roughly $3-7 for a carton of fresh berries like strawberries, raspberries, or blackberries. But since a serving of berries is only half a cup, you can still <em>probably</em> squeeze in a serving for $1 or less. You can always opt for (cheaper) frozen berries, which <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/12188629/">studies</a> <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/12188629/">show</a> are just as nutritious as the fresh stuff — and sometimes even a little bit more nutritious — because fruits are typically frozen just as they reach peak ripeness.</p><p>Evidence: <a target="_blank" href="https://www.businessinsider.com/best-memory-supplement-plant-protein-berries-scientist-2024-2">Berries like blueberries, raspberries, and strawberries are rich in chemical compounds</a> that help keep our cells running well. There's <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10376627/">evidence to suggest</a> they may also prevent some of the oxidative stress that's associated with cognitive decline, but more research is still needed to better understand the precise link between <a target="_blank" href="https://www.businessinsider.com/longevity-researcher-takes-strawberry-antioxidant-fisetin-healthy-aging-2023-5">berry eating</a> and better brain health.</p><h3 id="e9b33d19-7c16-42c2-bbeb-2781335cd223"><strong>Whole grains</strong></h3><div type="image" title="bowl of quinoa salad" height="1402" width="2100" msid="111864449" hostid="261" sizebytes="228020"></div><p>Cost: similar to legumes, generally less (and sometimes far less) than $1 per serving for things like oats, bulgur, corn, millet, quinoa, or brown rice.</p><p>Evidence: Whole grains are consistently <a target="_blank" href="https://medicine.uky.edu/news/whole-grains-linked-slower-cognitive-decline-among-2023-11-29t13-09-16">linked to slower cognitive decline</a>, and experts think that probably has something to do with all the anti-inflammatory effects they have on the body. Whole grains are also great at staving off other health issues, like diabetes, and heart disease, which can accelerate cognitive decline as they impact our vascular health.</p><h3 id="09460907-2ff6-4ce2-a496-fb6e80962a41"><strong>Nuts</strong></h3><div type="image" title="walnuts in shells " height="1400" width="2100" msid="111864471" hostid="261" sizebytes="159484"></div><p>Cost: varies, but considering a one-pound bag of walnuts or almonds typically costs about $5-6, each serving would be less than $0.50</p><p>Evidence: <a target="_blank" href="https://www.businessinsider.com/blue-zone-nutrition-meal-plan-2024-7">Nuts</a> are thought to be great for your brain in large part because they're <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9965316/">loaded with nutrients</a>, including many that naturally improve vascular health and tamp down inflammation. <a target="_blank" href="https://www.businessinsider.com/michael-pollan-eats-high-protein-snack-to-curb-his-cravings-for-ultra-processed-foods-2024-4">Walnuts</a> are an especially popular choice among nutrition buffs and longevity-seekers because they offer a decent dose of omega-3, which "is the only fat that your brain needs," Sherzai said.</p><h3 id="f00c3063-80eb-4fd8-bf79-e407cf4a3a52"><strong>Herbs and spices</strong></h3><div type="image" title="turmeric" height="1043" width="1400" msid="111864453" hostid="261" sizebytes="141242"></div><p>Cost: pennies</p><p>Evidence: There are various reasons that seasonings can boost cognitive health. A favorite example of many health experts is <a target="_blank" href="https://www.businessinsider.com/turmeric-curcumin-health-benefits-anti-inflammatory-antioxidant-2018-7">turmeric</a>, which has nice anti-inflammatory effects and is consistently linked to better cognitive function, but there are also real benefits to various other spices, including <a target="_blank" href="https://www.health.harvard.edu/blog/spice-up-your-holidays-with-brain-healthy-seasonings-2016120710734">cinnamon</a> (anti-inflammatory) and <a target="_blank" href="https://www.weekand.com/healthy-living/article/effect-black-pepper-brain-18009022.php">peppers, including black pepper</a> (increases absorption of other nutrients, and may be directly neuroprotective). In general, being able to spice up your dishes in a way that tastes yummy to you also probably means you'll be able to <a target="_blank" href="https://www.businessinsider.com/processed-foods-may-increase-dementia-risk-study-finds-2022-12">cook more at home and enjoy less processed foods</a>, which is also a boon for overall health and well-being and linked to lower dementia risk.</p><h3 id="d6d83923-5eac-4855-8221-4715055f7418"><strong>Seeds</strong></h3><div type="image" title="chia seeds" height="3456" width="5184" msid="111864466" hostid="261" sizebytes="1284862"></div><p>Cost: about $0.35-0.75 per serving for things like chia seeds and pumpkin seeds</p><p>Evidence: Much like nuts, seeds are great for the brain because they're full of fiber, healthy fats, key vitamins and minerals, including fatty acids like omega-3.</p><h3 id="1c61323e-53c3-49a9-820c-3a9230cd75fa"><strong>Crucifers</strong></h3><div type="image" title="broccoli" height="1500" width="2000" msid="111864472" hostid="261" sizebytes="703512"></div><p>Cost: between $0.50 and $1 per serving of broccoli or similar brassica veggies, like chard, kale, cauliflower, and Brussels sprouts.</p><p>Evidence: These <a target="_blank" href="https://www.businessinsider.com/broccoli-benefits-anti-cancer-supplement-2024-4">crunchy stalks are well-known health foods</a> because they're great for blood flow. They are consistently linked to less cognitive decline, are great cancer preventers, and lower the incidence of strokes.</p><h3 id="675e89af-c4d8-4390-a7bc-f6973bd71f2f"><strong>Tea</strong></h3><div type="image" title="green tea benefits" height="1414" width="2121" msid="111864475" hostid="261" sizebytes="126320"></div><p>Cost: varies, but generally between $0.10 and $0.60 per cup.</p><p>Evidence: <a target="_blank" href="https://www.businessinsider.com/black-tea-health-benefits-daily-drinking-linked-longer-life-study-2022-8">Tea</a> leaves are chock-full of various plant compounds that can be beneficial for our long-term health, improving inflammation (a hallmark of dementia) and possibly even lubricating <a target="_blank" href="https://www.sciencedaily.com/releases/2019/09/190912100945.htm">neurotransmission</a>.</p><h2 id="44280a3c-cacb-4a30-8823-2871732209f8"><strong>You might've noticed that everything on this list is a plant</strong></h2><div type="image" title="A man tending plants on the balcony of an apartment" height="1186" width="1778" msid="111864477" hostid="261" sizebytes="90540"></div><p>Experts say it's too simplistic to attempt to break down these natural foods into exhaustive laundry lists of nutritional components that fully explain their health benefits.</p><p>While they all do offer vitamins, fiber, and other beneficial compounds, they are also each their own little biological systems, working synergistically with our bodies in ways <a target="_blank" class="" href="https://www.uclahealth.org/news/article/eating-color-to-prevent-cognitive-decline">we may not fully understand</a>.</p><p>"The data shows that if you eat more plants and <a target="_blank" class="" href="https://www.youtube.com/watch?v=CECnIMoVxII">less processed food</a>, you are going to do amazingly," Sherzai said. "It's not about superfood. It's about your dietary pattern."</p>

9 foods that can boost your brain health — and don't cost more than $1 per serving

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Indian superfoods for a healthy morning

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