11 Superfood Combos For The Ultimate Health Boost

It was just after World War I began that scientists began to hail the banana as the first superfood, claiming it could cure Celiac disease.

Of course, the term ¡®superfood¡¯ didn¡¯t exist then. It was only coined in the 1990s, and over the years has been thrown around with everything, from goji berries and kefir to kale and even cockroach milk.

But why just stick to one superfood at a time when you can opt for combos that double the health benefits? Try these 11 superfood combinations that pack a powerful punch when consumed together.

Breakfast options

• Strawberries + Yoghurt

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These bright red, juicy and sweet fruits are hipster favourites, but that¡¯s not the only reason to bring them home. They are excellent sources of vitamin C and manganese, and also contain vitamin B9 and potassium. The antioxidants and plant compounds in them are good for heart health and controlling blood sugar.

Yoghurt, meanwhile, is filled with proteins, which can boost weight loss. Its probiotic content strengthens the immune system and aids digestion. ¡°Have this combo as a smoothie for breakfast. It is easy to make and provides the necessary nourishment to start the day. It also makes you feel fuller and boosts satiety levels,¡± says Munmun Ganeriwal, nutritionist and lifestyle consultant.

• Sesame Seeds + Jaggery

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Good things come in small packages. Sesame seeds are rich in fibre, and a good source of plant protein and magnesium. Regular consumption can reduce the risk of heart disease, certain cancers, obesity, and type 2 diabetes.

Jaggery, on the other hand, is loaded with antioxidants and can keep the body warm in winters. It is good for digestion and flushing toxins out of the body. ¡°Prepare laddoos of til and jaggery. Have one daily in the morning for maximum health benefits,¡± says Ganeriwal.

• Spirulina + Wheatgrass + Chia Seeds

These three nutritional powerhouses work well together to give your body a wellness boost in the morning. The chlorophyll-rich spirulina and wheatgrass are both rich sources of magnesium. When eaten with chia seeds, they help with digestion, act as a natural cleanser for the digestive system, give an energy boost and improve metabolism.

¡°Add 1 tsp of spirulina with 1 tsp of wheatgrass and 2 tbsp of chia seeds. Mix with any smoothie and consume,¡± says Amreen Shaikh, head dietician and nutritionist, Wockhardt Hospital.

Lunch options

• Sprouts + Potatoes

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Sprouts are rich in protein, folate, magnesium, phosphorus, manganese and vitamins C and K, and can control blood sugar level, improve digestion and boost heart health. The potato is a rich source of potassium, vitamin C, and vitamin B6.

The antioxidants in it may reduce the risk of chronic diseases like diabetes and certain cancers. Its fibre content also helps in decreasing the risk of heart disease. ¡°Just dice the potatoes and mix it with the sprouts. This combination of proteins and carbs makes for a wholesome meal,¡± says Ganeriwal.

• Bajra + Ghee

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Grains are having a moment in the health world and with good reason. Bajra is a millet and has a low glycemic index, which means it raises blood sugar levels slowly. It is rich in magnesium that keeps the heart healthy, while its fibre content reduces bad cholesterol. Ghee has plenty of omega-3 fatty acids and vitamin A.

¡°Consuming ghee can help with digestion and weight loss, and it is good for the heart. Have this combo in the form of roti or khichdi for maximum health benefits,¡± says Ganeriwal.

• Garlic + Whole Grains

In the olden days, garlic used to be prescribed as a medicine to treat certain conditions. Today, it is the rock-star of the culinary world. It is nutritious, has very little calories, and rich in vitamins B6 and C and manganese. Having garlic daily can boost the immune system and reduce blood pressure.

It also improves cholesterol that could lower the risk of heart disease. ¡°Consume it with whole grains for more nutrition and health benefits. It also makes the mineral content in grains more absorbable,¡± says Shaikh.

• Buttermilk + Sweet Basil (sabza)

This refreshing drink is the best-kept secret of the diet world. Filled with soluble fibre, it is also a good source of calcium, sodium, vitamins B12 and D, and phosphorous. Sweet basil promotes gut health, supports liver function and helps the body detox.

¡°This drink is perfect for those on a diet since it helps with weight loss. It¡¯s also good for digestion. Consume it after lunch to overcome afternoon lag,¡± says Ganeriwal.

• Jowar + Pickle

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The ancient grain is winning fans the world over. It is a good source of fibre, which can help prevent problems such as constipation, gas and bloating. It also has properties that help fight premature ageing. The magnesium, calcium and copper content found in it can make bones strong. It also has iron which is known to increase red blood cells.

Gluten-free, it is a great alternative for those with gluten intolerance. ¡°When had with pickle, which is rich in antioxidants and probiotics, it is especially good for health and boosts digestion,¡± says Ganeriwal.

Dinner options

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Most Indians swear by this combo. Having curd rice at night can cool the stomach. Curd is a rich source of probiotics, helping with digestion. It also boosts immunity, helps with digestion and is said to be a mood enhancer, which in turn can help you sleep better at night.

¡°Curd rice is light on the stomach. It is also the best choice for those who might be suffering from indigestion or an upset tummy, since it can bulk up the stools,¡± says Ganeriwal.

• Green Tea + Lemon

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This is liquid gold for health buffs, and why not? It is low in calories and high on nutrition. While green tea is rich in antioxidants, having it with lemon increases its benefits by 5 times. Together, their properties can help counter the harmful effects of diabetes.

It is also good for weight loss and acts as a diuretic to cleanse the system. ¡°For a further wellness boost, add some pepper to the drink. It will increase metabolism,¡± says Shaikh.

An all-time favourite comfort food of Indians everywhere. It is their mutual supplementation that jazzes up their already solid nutritional profile. While dal contains essential proteins, vitamins, iron, calcium, carbs and fibre, rice is a gut-friendly, protein-rich and low-carb food source.

¡°Together, they boost the levels of satiety in the body while being light on the system at night. This reduces the urge to binge at night and promotes weight loss,¡± says Ganeriwal.

The author is a Mumbai-based freelancer.