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List of Superfood of india which you can find in every household and very affordable

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Posted on | by Raj @ Mission

Here’s a list of Indian superfoods that are not only affordable but are also staples in most Indian households. These foods are nutrient-rich, versatile, and rooted in traditional Indian diets:

1. Pulses and Legumes

  1. Lentils (Dal):
    • Common varieties: Toor dal, Moong dal, Masoor dal, Chana dal.
    • Benefits: Rich in protein, fiber, and essential minerals.
    • Uses: Dal curries, soups, khichdi.
  2. Chickpeas (Chana):
    • Includes: Kabuli chana (white) and Kala chana (black).
    • Benefits: High in protein, fiber, and iron.
    • Uses: Curries, snacks, sprouts.
  3. Green Gram (Moong):
    • Benefits: Protein-rich, good for digestion, easily digestible.
    • Uses: Sprouts, khichdi, dosa batter.

2. Whole Grains

  1. Rice:
    • Types: White rice, brown rice, red rice.
    • Benefits: Source of energy, easily digestible.
    • Uses: Pulao, khichdi, idli, dosa.
  2. Whole Wheat:
    • Benefits: High in fiber, good for digestion.
    • Uses: Rotis, parathas, bread.
  3. Flattened Rice (Poha):
    • Benefits: Light, easy to digest, rich in iron.
    • Uses: Breakfast dishes, snacks.

3. Vegetables

  1. Onion:
    • Benefits: Antioxidant-rich, boosts immunity, heart-healthy.
    • Uses: Base for curries, raw in salads, chutneys.
  2. Garlic:
    • Benefits: Reduces cholesterol, boosts immunity.
    • Uses: Curries, stir-fries, chutneys.
  3. Potatoes:
    • Benefits: Rich in potassium and carbs for energy.
    • Uses: Curries, snacks, stews.
  4. Tomatoes:
    • Benefits: Rich in vitamin C, antioxidants like lycopene.
    • Uses: Curries, soups, salads.
  5. Spinach (Palak):
    • Benefits: High in iron, calcium, and vitamin K.
    • Uses: Palak paneer, soups, smoothies.
  6. Coriander (Dhania):
    • Benefits: Rich in vitamins A, C, and K, aids digestion.
    • Uses: Garnish, chutneys, flavoring.

4. Fruits

  1. Bananas:
    • Benefits: Rich in potassium, quick energy source.
    • Uses: Raw, smoothies, desserts.
  2. Lemon:
    • Benefits: High in vitamin C, aids digestion.
    • Uses: Lemon water, salads, curries.
  3. Mango (Seasonal):
    • Benefits: High in vitamin A and antioxidants.
    • Uses: Raw as pickles, ripe as desserts or juice.

5. Spices

  1. Turmeric (Haldi):
    • Benefits: Anti-inflammatory, boosts immunity.
    • Uses: Curries, golden milk, teas.
  2. Cumin (Jeera):
    • Benefits: Aids digestion, detoxifying properties.
    • Uses: Tadka for curries, water infusion.
  3. Fenugreek Seeds (Methi):
    • Benefits: Controls blood sugar, aids digestion.
    • Uses: Curries, soaked in water, pickles.
  4. Mustard Seeds (Rai):
    • Benefits: Supports metabolism, rich in selenium.
    • Uses: Tadka, pickles, curries.
  5. Cinnamon (Dalchini):
    • Benefits: Regulates blood sugar, rich in antioxidants.
    • Uses: Tea, curries, desserts.

6. Dairy

  1. Milk:
    • Benefits: Rich in calcium, protein, and vitamin D.
    • Uses: Beverages, curd, desserts.
  2. Curd (Dahi):
    • Benefits: Probiotic, supports gut health.
    • Uses: Raita, smoothies, buttermilk.
  3. Paneer (Cottage Cheese):
    • Benefits: High in protein and calcium.
    • Uses: Curries, snacks, salads.

7. Oils and Fats

  1. Ghee (Clarified Butter):
    • Benefits: Rich in healthy fats, supports digestion.
    • Uses: Cooking, spreading on rotis, desserts.
  2. Coconut:
    • Benefits: Rich in healthy fats, boosts energy.
    • Uses: Grated, coconut water, oil.

8. Seeds and Nuts

  1. Peanuts:
    • Benefits: High in protein, good fats, and energy.
    • Uses: Roasted, chutneys, snacks.
  2. Sesame Seeds (Til):
    • Benefits: Rich in calcium and magnesium.
    • Uses: Chutneys, laddoos, toppings.
  3. Flaxseeds (Alsi):
    • Benefits: High in omega-3, good for heart health.
    • Uses: Sprinkle on rotis, smoothies.

9. Sweeteners

  1. Jaggery (Gur):
    • Benefits: Rich in iron and minerals, a natural sweetener.
    • Uses: Sweets, chai, snacks.
  2. Honey:
    • Benefits: Natural sweetener, boosts immunity.
    • Uses: Tea, desserts, as a spread.

10. Herbal Teas and Infusions

  1. Tulsi (Holy Basil):
    • Benefits: Boosts immunity, reduces stress.
    • Uses: Herbal tea, infused water.
  2. Ginger:
    • Benefits: Aids digestion, reduces inflammation.
    • Uses: Ginger tea, curries.
  3. Cardamom (Elaichi):
    • Benefits: Improves digestion, detoxifying properties.
    • Uses: Tea, desserts, curries.

Why These Foods Are Affordable

  • Most of these superfoods are staples in Indian households and are widely grown across India.
  • Their affordability comes from minimal processing and their integration into everyday diets.