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Not all foods are created equal, and the ones you choose to eat can affect your health greatly, both in the short and long term. If you’re looking to live longer and healthier, it’s important to start eating more healthy foods in India as part of your diet plan.
Healthy Foods in India
In healthy foods, calories are low so which helps to weight loss and keep healthy.
The following 19 foods in India are some of the best sources of nutrition, with plenty of vitamins, minerals, antioxidants, and other nutrients that help keep your body running at its best. Here’s what you should be eating more of to make sure you get everything you need from food every day!
Whether you’re vegetarian or not, super greens are must-eat healthy foods in India. But even non-vegetarians can stand to benefit from incorporating more of these leafy greens into their diets. Not only do they taste great, but they also have major health benefits including Healthy Foods in India
Examples of super green foods, you will always be healthy by eating it
- Collard Greens
- Swiss Chard
- Bok Choy
A popular vegetarian curry found throughout India, palak paneer is one of those dishes you can get almost anywhere. It’s great because it’s rich in calcium, but also low-calorie—and, as any Indian will tell you, very tasty. Cooked spinach (palak) is combined with spices and finely chopped tomatoes and cooked until soft.
Fruits and Berries
Fruits and berries are a great healthy choice for snacking on when you’re on-the-go. They come in a variety of colors and flavors, making them perfect for complimenting any dish.
Try adding fresh berries to your next smoothie bowl! Or pack a banana for a quick snack between classes! With so many options available, it’s not hard to find ways to enjoy these healthy foods in India.
Plus, most fruits are low in calories and high in fiber—making them an ideal option for staying full without consuming too many calories.
Plus, they contain essential vitamins that will help keep your immune system strong! When choosing which fruits to eat, make sure to check labels before purchasing: some fruits (like watermelon) have added sugar that can be detrimental to your health if consumed regularly.
Since Daliya is made from split pulses, it is rich in protein. Furthermore, daliya is also gluten-free and cholesterol-free. It can also be used as a source of dietary fiber, vitamin B1 and iron. Healthy Foods in India
Dark chocolate is a source of iron, which is great for preventing and treating anemia. Iron deficiency can leave you feeling tired and lethargic, so reach for some dark chocolate before hitting that afternoon slump. Be careful not to overdo it though—too much iron can be toxic.
The Mayo Clinic recommends consuming no more than 45 milligrams of iron per day (roughly 10% of your recommended daily allowance).
If you’re feeling sluggish during or after exercise, consume a 100-200 calorie snack with at least 5 grams of iron within two hours of working out. Coffee isn’t just a caffeinated liquid—it also helps with weight loss by reducing hunger and sugar cravings thanks to its high levels of chlorogenic acid.
A type of squash, pumpkin is rich in vitamins C and E and carotenoids, which help prevent cell damage. Pumpkin is also a source of vitamin B-6 and folate.
Spices are integral ingredients in Indian cuisine, and they can be great additions to your daily diet. In addition to adding zest to bland foods like eggs and chicken, they’re also an excellent source of antioxidants. The most common herbs you’ll find include cilantro, mint, coriander (cilantro), chives, and parsley.
They’re easy enough to grow on your own balcony or kitchen window (make sure you plant them a few days before you plan on harvesting so they can mature properly) or get them from your local Indian grocery store. Don’t forget about ginger too—it may seem like just another spice but it has countless health benefits as well!
Made from chickpeas and a variety of flours, dhokla is popular as a snack or light meal. Its texture is soft and fluffy and it’s mildly sweetened by jaggery, making it a great choice for anyone watching their weight. Rich in protein and high-quality carbohydrates, dhokla also provides a good amount of calcium, phosphorous, iron and Vitamin C.
Nuts provide both a long-lasting energy source and healthy fats, which are good for your cardiovascular system. They’re also high in vitamin E, manganese, and omega-3 fatty acids.
Almonds are a great option—they have about 10 grams of protein per serving and come with an array of health benefits. Pistachios are also popular—in addition to being high in fiber, they contain phytosterols that may help reduce blood cholesterol levels.
Lentils are a great source of protein, soluble fiber and iron. They’re also rich in antioxidants, which neutralize free radicals that can cause cellular damage.
Lentils have been linked to reduced cholesterol levels and may help prevent colon cancer. This tiny legume is one of our top 10 healthy foods in India due to its high fiber content and low-fat content.
Cheese is an all-time favorite food for both children and adults. It is quite versatile, so you can make countless recipes with it. Even if cheese does not have a lot of nutritional value, it still has some calcium, protein and vitamin A & D.
Besides all that, cheese tastes delicious on almost any kind of bread! So, if you’re feeling lazy in the morning (and who isn’t?), eating a slice of toast with melted cheese on top will be a great way to start your day.
Of course, if you don’t like milk or you prefer cooking with non-dairy foods you can always try vegan substitutes such as Chao or Teese! These substitutes are tasty and creamy and they melt just like real cheese!
Heart-healthy beta-glucan from oats helps lower LDL cholesterol. Oats are also a good source of soluble fiber, which can help lower blood cholesterol levels by reducing your body’s absorption of fat.
Try cooking up a serving of oatmeal or steel-cut oats topped with some nuts and berries for a filling breakfast that can keep you satisfied until lunch. (1) Soluble Fiber: For those unfamiliar with the term soluble fiber, it simply refers to dietary fibers that dissolve in water and form viscous solutions, helping us to stay fuller longer.
Eggs are not only easy to cook and great for breakfast or dinner, but they’re also a cheap source of protein. Egg whites contain all 9 essential amino acids, and will help build muscle. Try adding some hard-boiled eggs to your diet once a week.
Don’t forget that egg yolks contain many vitamins and minerals such as vitamins A, D, E, riboflavin (B2), thiamine (B1), B12, calcium, phosphorus and iron. Don’t be afraid of adding them to your diet because it’s an easy way to make healthy foods taste great!
Chickpeas are a part of Indian cuisine and are known as one of the best sources of protein. They are an excellent source of fiber, magnesium, zinc, copper, and iron. Also rich in antioxidants such as vitamin E, niacin, and beta-carotene. It is advised that you eat chickpeas at least twice a week due to their immunity-building properties and health benefits.
Ragi or finger millet is one of the most popular healthy foods. It is high in calcium, iron and phosphorus.
Its uses range from sweet dishes to desserts to even pickles. The best part about ragi is that it contains zero cholesterol, which makes it healthy for people with high cholesterol problems.
In addition, it doesn’t contain gluten so people who suffer from gluten intolerance can easily consume ragi without any worries.
Methi is part of a group of foods known as microgreens, which include amaranth, barley grass, bok choy and wheatgrass. Microgreens boast vitamins A, B1, B2 and C. In addition to being rich in vitamins and minerals, microgreens are high in phytonutrients and antioxidants. Phytonutrients—aka anti-inflammatory compounds—are naturally occurring substances that help prevent damage to cells; antioxidants fight off free radicals linked to aging and disease.
Amaranth is a type of cereal grain, which was an important food source for South American natives. Nowadays, it’s also cultivated and eaten throughout Europe and Asia, as well as in many parts of Africa. It’s a rich source of protein, iron, calcium and fiber.
Amaranth can be prepared like other cereals; it can also be mixed with water to make a creamy pudding-like dish called Quesada.
One of the most popular and healthy foods in India, dry fruits have been used as a primary food source by Indians since time immemorial.
There are many benefits of eating a diet high in dry fruits; some include vitamin C and fiber, two nutrients that play crucial roles in maintaining good health. They’re also an excellent source of protein for vegans or vegetarians who don’t eat meat.
Dry fruits can be eaten alone or mixed with yogurt to make delicious desserts. Some common types of dry fruit found in Indian cuisine include almonds, cashews, pistachios, walnuts and raisins. They can be bought fresh or canned at any grocery store throughout India. Many restaurants even offer them on their menus as snacks between meals!
This traditional flatbread is made by kneading together whole-wheat flour, salt and water. It’s a nutritious and versatile meal alternative or snack option to many of today’s over-processed foods. You can use it to scoop up your favorite curry, wrap it around vegetables for healthy dipping options or simply eat it plain with a drizzle of honey on top.