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Guide To Super Food
Dietetics and Clinical Nutrition

Guide To Super Food

Guide To Super Food Sep 30, 2023


  1. Heart Healthy Magnesium: Pumpkin seeds contains magnesium, which participates in a wide range physiological functions, including the creation of ATP (the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function. Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke.
  2. Zinc for Immune Support: Pumpkin seeds are a rich source of zinc. Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.
  3. Plant-Based Omega-3 Fats: Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3 fats.
  4. Prostate Health: Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate).
  5. Anti-Diabetic Effects: Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.
  6. Benefits for Postmenopausal Women: Pumpkin seed oil is rich in natural phytoestrogens and it may lead to a significant increase in good “HDL” cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.
  7. Heart and Liver Health: Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.
  8. Tryptophan for Restful Sleep: Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night’s sleep.


The Cool King of Indian Fruts

Kokum is a tiny fruit that turns from red to puple as it ripens. The dried rind of the fruit, is used as a culinary and medicinal agent and has a sour taste but a faint slightly sweet aroma. Kokum (Gracinia indica) has multiple health and medicinal benefits and is an excellent source of anti- oxidants that prevents to free radicals thereby helps from different diseases. Kokum is used in case of piles, flatulence, constipation, heart stroke, pain, tumor, etc. The dried outer cover of Gracinia indica is used as spice and also known as “cool king” of indian fruits.

  •  Builds your immunity : Kokum enhances your immune function by acting as a powerful anti-oxidant and anti-inflammatory agent. Garcinol, an active constituent present in kokum is found to process an anti-carcinogenic property.
  • Acts as digestive aid : Kokum is widely used to combat myriad digestive problems like constipation, acidity and flatulence. It contains hydroxycitric acid (HCA) that acts as an appetite suppressant. Its anti-helmintic properties, helps in removal of worms like ascaris from the stomach.
  • Aids in weight loss : This juicy berry contains HCA that acts as a cholesterol lowering agent and it suppresses conversion of calories into fat. It includes weight loss by hindering with the process of lipogenesiis (fatty acid synthesis).
  • Boosts your brain activity : Kokum is found to exert positive effects on the brain by helping in the neuronal growth process. It also prevents damage to the brain by nullifying the action of the free radicals.
  • Kokum helps to prevent heart disease : It also contains high levels of vitamin C that acts as a powerful anti- oxidant. Kokum is loaded with magnesium, potassium  and manganese that protects against heart disease and also aids in control of blood pressure.


Benefits of  Garlic

  • The anti-clotting properties of a joene found in garlic help in preventing the formation of blood clots in the body.
  • The allicin present in garlic helps moderately lower total cholesterol and LDL cholesterol in adults with higher cholesterol if taken for longer than 2 months and has a positive effect on HDL cholesterol.
  • It also helps protect the heart from the damaging effects of free oxygen radicals.
  • The sulphur-containing compounds of garlic also prevent our blood vessels from becoming blocked and slow the development of atherosclerosis (hardening of the arteries).
  • The polysulphides present in garlic are converted into a gas called hydrogen sulphide by red blood cells that helps dilate your blood vessels and helps control blood pressure.
  • Allicin in garlic blocks the activity of angiotensin II (a protein that is responsible for increase in blood pressure) and helps in reducing blood pressure.
  • It’s antibacterial properties help in treating throat irritations and also helps to prevent and reduce the severity of common illnesses like flu and common cold.
  • Garlic increases insulin release and regulates blood sugar levels, thus lowering the risk of diabetes.
  • Source of phytochemical compound known as the allyl sulphides – helps prevent cancer development by helping the body eliminate potentially cancerous cell s by inhibiting tumour growth and by causing cancerous cells to die. Allyl sulphide may also support health and immune system. It is associated with lowe risk of stomach cancer, prostrate cancer, colon cancer , lung cancer rectal cancer .
  • Diallyl sulphides present in garlic increase the production of ferroportin (a protein that helps in the absorption and release of iron) and improves iron metabolism — all of which helps prevent iron deficiency and associated diseases like anaemia.
  • Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients Garlic supplementation is known to boost the function of the immune system.

Gooseberry (Amla)

  • Used in many hair tonics because it enriches hair growth and hair pigmentation due to its antioxidant activity and carotene content.
  • Due to its richness in carotene content it also benefits in eyesight which improves nearsightedness and cataracts, while reducing intra-ocular tension.
  • It has a good source of potassium which helps in nervous and muscular system to work properly. Potassium promotes the normal function of nerve cells, helping maintain a healthy blood pressure and preventing abnormal heart rhythms.
  • Provides immunity by fighting infection and prevent illness like the common cold
  • Gooseberry is very rich in vitamin C, necessary for body to absorb iron and to aid in the formation of collagen, healthy bones, muscles, cartilage and blood vessels.
  • Gooseberry contains chromium, which has a therapeutic value for diabetic patients. reducing blood sugar in diabetic patients
  • It is high in fibre which fights off constipation. Stimulates and balances gastric and digestive juices which helps to reduce indigestion
  • It has anti aging properties which reduces the free radicals associated with signs of aging and age spots.


Increase vitamin D - Mushrooms are the only fruit or vegetable source of this critical vitamin. Like humans, mushrooms produce vitamin D when in sunlight.

Boost immune system - Through research,it has been found that White button mushrooms may promote immune function by increasing the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues.

Antioxidants - When it comes to antioxidants-the substances that help fight free radicals that are the result of oxidation in our body-we’re more likely to think of colourful vegetables than neutral-hued mushrooms. But the oxygen radical absorbance capacity (ORAC)-measure of total antioxidants were about the same as for red peppers.

Kicks up metabolism - B vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin).

Weight management and satiety - Dietary fibre plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake.


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