Nutritionist lists 10 superfoods you need to stay fit for 2025 party season; Add all of them to your healthy diet

How many of these superfoods have you included in your diet? (Picture Credit: Unsplash)

Your skin and health is the reflection of what you eat. Food is also thy medicine. We all have heard these adages from time to time. Yet, many of us have take poor diet. We blame it on our busy schedules for failing to be consistent when it comes to taking a good, healthy diet. One of the simplest hacks to include superfoods in your diet is by learning about their benefits and what all they can do for your skin, hair and overall well-being.

In this day and age, even though lives are busier than ever, most of us are coming to a poignant realisation that health is everything. Moneycontrol's team spoke to Ms. Vani Krishna, Lead Clinical Nutritionist, SPARSH Hospital, Bangalore, to understand from her what are some of the superfoods that one can easily incorporate in one's diet.

"Health priorities are shifting towards foods that are rooted locally, but also the ones that are scientifically hailed. Super foods are not just the exotic imports. They are rich in nutrients and they help in boosting one's immunity, improving metabolism and preventing chronic diseases as well," she explained.

Listed below are 10 superfoods that every individual should add in their diet, as per Dr Krishna.

1. Millets
Millet is recognized by the UN as the grain of the future which is rich in fiber, iron and ammino acids. It also helps regulate level of blood sugar, improve the digestion process and enhance satiety, making them best for diabetics and for those who are seeking gluten-free diet. Some food items such as ragi and bajra also help in boosting the health of bone and heart.

2. Moringa (Drumstick Leaves)
Moringa leaves are considered as the powerhouse of antioxidants, calcium and plant-based protein. They also help combat inflammation, strengthen the bones and support the immunity of body. It is considered ideal for vegetarians and for those individuals who are recovering from the problem of nutrient deficiency. It can also be added to soups, smoothies and stir fries as well.

3. Chia Seeds
Chia seeds provide omega-3 fatty acids, soluble fiber, and protein. They also help promote good heart health, regulate the process of digestion, promote weight loss and sustain the level of energy as well. It is considered excellent for athletes, women suffering from PCOS and individuals who have high cholesterol levels. The best way to consume them is by soaking them in water, milk, or yogurt.

Also read: Dermatologist rates viral skincare trends and a popular one scored only 4 on 10; Can you guess what it is?

4. Turmeric
It is regarded as India’s golden elixir. Turmeric’s active compound curcumin has anti-inflammatory properties and it is rich in antioxidants as well. It aids in the health of joints, boosts the radiance of skin and provides protection against chronic illness. It is very beneficial for those who suffer from arthritis, autoimmune disorders, or inflammatory conditions.

5. Flaxseeds
Flaxseeds contains Omega 3s and lignans and it helps reduce the cholesterol, regulate the hormones and support the health of heart. It can also be added to smoothies or rotis. They are mainly useful for patients who have heart problem, and vegetarians looking for plant-based omega 3 fatty acid.

6. Berries (Blueberries, Amla, Strawberries)
It is rich in vitamin C, anthocyanins and helps combat oxidative stress. Plus, it is good for enhancing the overall health of skin and strengthening the immunity. Amla is super potent for the health of hair, liver and heart. These are ideal for those who suffer from cardiovascular risk or chronic fatigue.

7. Fermented Foods (Curd, Kefir, Kimchi)
Fermented food items are natural probiotics that help to restore the balance of gut, improve the digestion process and enhance the immunity as well. Regular consumption of fermented foods supports those who suffer from weak immunity, IBS or bloating. The connection of gut and brain also somewhere means that they help to reduce anxiety and improve mood.

8. Beetroot
Beetroot helps reduce the blood pressure, dilate blood vessels and boost the stamina of individual as well. It is also considered essential for hypertensive patients, athletes, and people with anemia. It is sweet in taste which makes it excellent addition to salad, smoothies, or even rotis.

Also read: Treadmill running vs running outdoors: Fitness coach shares which one is best for you

9. Pumpkin Seeds
They are rich in magnesium, zinc, and antioxidants. These seeds support better sleep, hormonal balance and health of heart. They are also considered best for prostate health of men, hormonal balance of women and individuals who face the challenge of stress or insomnia. Consuming them daily can make a good difference.

10. Sprouts
Sprouts are rich in nutrients such as vitamin B, iron and magnesium. Daily consumption of it can help enhance metabolism, strengthen immunity and improve the digestion process. It is perfect for vegetarians, fitness enthusiasts and those who are on low-protein diet.

FAQs on importance of superfoods in one's diet:

1. What are superfoods?

Superfoods are nutrient-dense foods rich in vitamins, minerals, antioxidants, and healthy fats that boost overall health.

2. Why are superfoods important in a diet?

They help strengthen immunity, improve energy, and protect against chronic diseases like diabetes and heart disease.

3. What are some common superfoods?

Examples include berries, spinach, nuts, seeds, green tea, avocados, and fatty fish like salmon.

4. Can superfoods replace regular meals or medicines?

No. They complement a balanced diet but should not replace meals or prescribed treatments.

5. How can I add superfoods to my daily routine?

Include them in smoothies, salads, snacks, or breakfast bowls for easy and tasty nutrition boosts.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.