Khaas Baat : A Publication for Indian Americans in Florida

These foods will help you celebrate many new years to come



Let’s begin New Year with a super healthy note by delving deeper into the world of superfoods.

Superfoods are those foods that are:

A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease and live longer. One thing they all have in common: Every superfood is going to be a “real” (unprocessed) food.


Healthful berries include acai, goji, raspberries, blueberries and strawberries.

Acai berries are rich in antioxidants, amino acids and essential fatty acids. Acai contains heart protecting phytosterols and trace minerals.

Blueberries are rich in antioxidants, phytoflavonoids, potassium and vitamin C. They help reduce inflammation, heart disease risk and protect against certain cancers.

A half a cup a day of blueberries is often recommended by dietitians. Enjoy berries fresh or frozen.


Garlic, onions, shallots, chives, scallions and leeks are alliums. Substances in them encourage the immune system to produce more natural killer cells to fight infections and tumors. They are best eaten raw or very lightly heated. Smash the garlic and let it sit for a few minutes before eating to activate the compounds.

Onions are known for their heart-healthy benefits. They are a rich source of sulfur and the antioxidant quercetin.

Orange and red vegetables and fruit

Orange fruits and vegetables are rich sources of beta-carotene and vitamin C.

Lycopene in cooked tomatoes protects against various cancers, especially prostate cancer. Peppers of all colors, melons, sweet potatoes, oranges, vine-ripened tomatoes and red cabbage are powerhouses of nutrients.

Carotenoids in pumpkins, sweet potatoes and carrots help the immune system defend against cancer and aging.


Greens are rich in vitamins, minerals, chlorophyll, phytonutrients and fiber.

Spinach protects your eyes from macular degeneration and your cardiovascular system from disease. Cruciferous vegetables are sought after for their liver-supporting, cancer-fighting ability.

Dark chocolate

It is source of antioxidants and magnesium. Like any vegetables/fruits, the darker the better: At least 70 percent is best. For the most benefit, buy raw cacao as the nibs or powder. Add to smoothies and mousse.

Fermented, cultured foods

“Healthy gut, healthy body” is the new adage. Probiotics are essential to a healthy immune system and digestion. Yogurt and kefir are rich sources of protein and calcium. 

Nuts and seeds

They are a good source of protein, heart-healthy fats and antioxidants.

Most seeds and nuts have cholesterol-lowering plant sterols. Pumpkin seeds are rich in prostate-protecting zinc. Black sesame seeds contain copper, which provides relief for rheumatoid arthritis. Substitute nuts for milk in alfredo sauce and other creamy pasta. Enjoy salted/roasted seeds as mouth freshener.

Eat 1 ounce of nuts a day to enjoy their benefits, including appetite control.

Fiber-rich foods

Fiber is essential to a digestive system like deep breathing is for your body. It helps you feel full longer after a meal, absorbs toxins on the way out of the body and feeds healthy bacteria in intestines.

Quality proteins

Protein is the essential nutrient used in building and repairing body tissues. It is a building block of enzymes and hormones.

One avocado provides 10 grams of protein, 1 cup spinach/broccoli provides 5 grams of protein. Lentils and beans, have been the foundation of many ethnic diets for centuries. One cup of cooked beans/lentils provides about 10 to15 grams of protein.

Superfood smoothie:

Mix everything in blender and enjoy this super drink.

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