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India Today
6 days ago
- Health
- India Today
These 7 Indian superfoods can help ease inflammation : Find out how
Everyone wants to get rid of their inflammation these days. It's one of the biggest health concerns we're dealing with. But inflammation isn't your enemy—it's your body's natural defence mechanism, trying to protect and system was meant to activate briefly in response to infection or injury. But thanks to chronic stress, poor diets, and sedentary routines, it stays switched on longer than it should. How we eat, rest, and move needs to Today spoke to Khushboo Jain Tibrewala—Nutritionist and Diabetes & Inflammation Specialist—who suggests that one of the easiest ways to support the body's healing process is by returning to the roots of traditional Indian foods. Here are 7 powerful anti-inflammatory ingredients that are probably already in your kitchenKALONJI (BLACK SEED)Rich in thymoquinone, kalonji has been used in Ayurvedic and Unani traditions for centuries. It helps reduce inflammation, improves immunity, and balances blood sugar levels. It also supports gut health and reduces insulin resistance. How to use: Add to rotis, sprinkle on khichdi, or temper in contains garcinol, a powerful antioxidant and anti-inflammatory agent. It helps combat acidity, heat rashes, and sluggish digestion, especially during hot weather. advertisement How to use: Add to dals and gravies for a tangy twist, or enjoy it as a cooling sol GRAM (KULTHI DAL)Packed with fibre and polyphenols, horse gram is great for detoxifying the body and lowering chronic inflammation. Traditionally used for treating kidney stones, joint pain, and aiding weight loss. How to use: Cook as dal, sprout, and toss into salads, or grind for protein-rich LEAVES (SUVA BHAJI)This fragrant green is a digestive hero. It reduces bloating, calms digestive tract inflammation, and supports hormone regulation, especially useful for PMS and weak appetite. How to use: Add to parathas, stir into dals, or saut with jeera and everyday fruit is a powerhouse of vitamin C, fibre, and carotenoids, which reduce oxidative stress and shield the gut lining. It also supports glowing skin and blood sugar control. How to use: Eat raw, blend into spicy chutneys, or toss into fruit SEEDSLoaded with anti-inflammatory omega-3 fatty acids and GLA (gamma-linolenic acid), hemp seeds are great for brain function, skin clarity, and hormonal balance. How to use: Sprinkle on porridge, khichdi, or blend into nutty (MORINGA PODS)Moringa pods are packed with quercetin and chlorogenic acid—two natural compounds that help lower inflammation, regulate blood sugar, and improve digestion. How to use: Add to sambhar, boil for soups, or use dried moringa leaves in rotis and is your body's cry for help, not a flaw. The solution doesn't lie in shortcuts or trendy fads but in the timeless wisdom of local, whole foods. These kitchen staples, when used consistently, can help your body reset and thrive—gently, naturally, and effectively.- EndsMust Watch
Hindustan Times
21-06-2025
- Health
- Hindustan Times
Well-rounded diet for older adults: 5 nutrients that improve muscle strength, gut balance and overall health
Older adults may require a well-rounded diet that covers all the nutritional requirements of old age. As the body undergoes natural changes due to ageing, like muscle loss, slower metabolism, and reduced bone density, it becomes crucial to prioritise foods that support health in a holistic manner, taking care of all the key functions of health, from cognition to metabolism. Older adults require well-rounded nutrition to stay healthy.(Shutterstock) Khushboo Jain Tibrewala, SME & Advisor - Nutrition, Meru Life, shared with HT Lifestyle the vital nutrients required to help older adults stay healthy, targeting all the essential pillars of ageing, from bone health, gut balance, to cognitive health and muscle strength. She said, 'For most active seniors, the focus shouldn't be on restriction, but on nourishment that supports strength, cognition, and metabolic health. A well-balanced Indian diet, when thoughtfully planned, can help maintain energy, mobility, and clarity for years to come.' Khushboo shared a guide, listing out the important nutrients and their food sources that can help older adults maintain strength, mobility, and overall well-being: 1. Prioritise protein at every meal With age, muscle loss happens. Including two protein sources per meal, dal with curd, eggs with vegetables, or a paneer salad, helps support strength, blood sugar control, and immune function. 2. Support bone and joint health Calcium and Vitamin D are important, but so are magnesium and Vitamin K2. These nutrients help bones stay strong and reduce the risk of stiffness or injury. Add Ragi, Til, leafy greens, fermented foods, and natural fats like Ghee and Mustard oil to your diet. Leafy greens should be added to the diet to support bone and joint health.(Shutterstock) 3. Gut-healthy foods A diverse gut microbiome supports digestion, immunity, and even mood. Simple meals with cooked vegetables, lightly spiced dals, curd, seasonal fruits, and the occasional kanji or pickle can go a long way in keeping digestion smooth. 4. Protect cognitive health with brain-friendly foods Fatigue, forgetfulness, and brain fog are not just part of ageing; they're often signs of poor blood sugar control or missing nutrients. Add good fats (nuts, seeds), colourful vegetables, turmeric, and herbs like curry leaves or brahmi to meals. Stay hydrated and avoid long gaps between meals. 5. Support metabolic health with fibre-rich foods Even active seniors may have early insulin resistance. Regular, balanced meals, good-quality fibre, and moving after meals can help maintain metabolic stability. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
