Healing foods: 6 superfoods that keep you healthy, plus simple recipes to boost their power

Health benefits of turmeric: Also called haldi, it contains curcumin, a powerful anti-inflammatory and antioxidant compound

As the monsoon season sweeps in, so does the temptation to indulge in comforting yet often unhealthy foods. The aftermath of such choices can result in various symptoms: sluggishness, digestive discomfort, and a weakened immune system. These consequences highlight the importance of mindful eating, especially during seasons of unpredictable weather. On the other hand, natural foods offer health, nourishment and energy during these times.

Nutrition plays a pivotal role in maintaining health, influencing everything from energy levels to immune function. According to Sushma PS, Chief Dietician, Jindal Naturecure Institute, natural foods, rich in vitamins, minerals, and antioxidants, provide a holistic approach to wellness. “These nutrients strengthen the body's defenses against infections and aid in cellular repair, essential for combating the stresses of seasonal changes,” she says.

Here are 6 essential foods, along with simple recipes, recommended by Sushma PS, that can significantly boost your wellness:

Turmeric:

Health benefits of turmeric: It supports joint health, boosts brain function, and improves digestive health (Image: Canva)

Also called haldi, it contains curcumin, a powerful anti-inflammatory and antioxidant compound. It supports joint health, boosts brain function, and improves digestive health.

Serving suggestions:

Haldi doodh: Mix turmeric powder with warm milk (dairy or plant-based) and add a pinch of black pepper to enhance absorption.

Turmeric tea: Boil water with fresh turmeric root slices or turmeric powder, add lemon and honey for taste.

Spice: Use in curries, dals, and vegetable dishes for a warm, earthy flavour.

Ginger:

Health benefits of ginger: It aids digestion, reduces nausea, and helps to combat muscle pain (Image: Canva)

Ginger, or adrak, is known for its anti-inflammatory and antioxidant properties. It aids digestion, reduces nausea, and helps to combat muscle pain.

Serving suggestions:

Adrak chai: Boil water with fresh ginger slices, and add tea leaves, milk, and sugar for a traditional ginger tea.

Smoothies: Add a small piece of fresh ginger to your morning smoothie for a spicy kick.

Cooking: Grate fresh ginger into dals, curries, and marinades.

Garlic:

Health benefits of garlic: It improves cardiovascular health and boosts the immune system (Image: Canva)

Rich in allicin, which has antibacterial, antiviral, and antifungal properties, Garlic, or lehsun, improves cardiovascular health and boosts the immune system.

Serving suggestions:

Raw: Mince garlic and let it sit for 10 minutes to activate its compounds before adding to dishes.

Roasted: Roast whole garlic bulbs with olive oil and use as a spread on bread or mix into mashed potatoes.

Cooking: Add to tadkas (tempering), curries, and chutneys for enhanced flavor and health benefits.

Indian gooseberry:

Health benefits of amla: It enhances digestion, and improves skin health (Image: Canva)

High in vitamin C and antioxidants, Amla or Indian gooseberry is good for your immune function. Alongside, it enhances digestion, and improves skin health.

Serving suggestions:

Amla juice: Freshly extract juice from amla and drink in the morning.

Pickle: Prepare amla pickle with mustard oil and spices for a tangy side dish.

Chutney: Blend amla with coriander, mint, and green chilies for a nutritious chutney.

Almonds:

Health benefits of almonds: It helps in managing weight, and stabilising blood sugar levels (Image: Canva)

These nuts are rich in healthy fats, protein, fibre, and vitamin E. Almonds are good for  heart health. They also help to manage weight, and stabilise blood sugar levels.

Serving suggestions:

Snacking: Eat a handful of raw or roasted almonds as a quick snack.

Badam milk: Blend soaked almonds with milk and cardamom for a refreshing drink.

Chutney: Grind almonds with coconut, green chilies, and spices for a rich chutney.

Coconut:

Health benefits of coconut: coconut aids in heart health, improves digestion, and boosts energy levels (Image: Canva)

High in healthy fats, fiber, and various vitamins and minerals, coconut aids in heart health, improves digestion, and boosts energy levels.

Serving suggestions:

Coconut chutney: Blend grated coconut with green chilies, ginger, and curry leaves for a traditional South Indian chutney.

Coconut water: Drink fresh coconut water for natural hydration.

Cooking: Use coconut oil for cooking or add grated coconut to curries and rice dishes.