Superfoods to boost health and immunity during Mumbai’s seasonal transition

Winter may be approaching but Mumbai is still waiting to feel its chill In a city where weather can be unpredictable the seasonal transition calls for a renewed focus on health and immunity This time of the year superfoods become especially valuable offering a natural support to keep one energised and protected from seasonal ailmentsAs Mumbais weather shifts building resilience against temperature fluctuations is key From boosting immunity to maintaining steady energy superfoods tailored to different age groups and health needs can help manage this shiftDuring the current season when it starts to get cooler some superfoods offer exceptional benefits Jinal Patel Dietician Zynova Shalby Hospital suggests Trying foods like spinach pumpkin sweet potatoes and apples can be helpfulrdquo These ingredients particularly when made into warm soups provide immuneboosting nutrients and help maintain energy in colder weather Not only are these deliciously comforting but they also contribute to a nutrientrich diet enhancing overall wellbeingImmunityboosting superfoods to prevent seasonal illnessesThe transition between warm and cold weather can lead to an uptick in seasonal illnesses like cold fever and flu Patel says superfoods like oranges lemons garlic and ginger are especially beneficial for supporting immunityThese foods are packed with essential nutrients like antioxidants and vitamin C that can help strengthen your immune system she explains Incorporating these ingredients into meals or drinks such as teas and juices can effectively help guard against infectionsSuperfoods for childrenChildren especially those between the age group of 5 to 12 have unique nutritional needs that can be met with the right superfoods Patel recommends foods like blueberries strawberries yogurt and oats as excellent choices which are ideal for breakfastThese superfoods help keep kids full and energised throughout the day supporting their healthy growth and development she notes Berries and yogurt can be incorporated into smoothies or breakfast bowls for a nutritious and appealing start to the daySuperfoods for elderly individualsElderly people too benefit from agespecific superfoods especially for maintaining energy and bone health Patel points out that foods like nuts seeds and leafy greens are enriched with the goodness of omega3 fatty acids and calcium which are essential for joint support and bone strength during old ageThese nutrientrich foods help alleviate common issues in older age such as stiffness and fatigue particularly in colder monthsManaging diabetes with superfoodsFor individuals managing diabetes choosing the right foods can be a balancing act between blood sugar control and adequate nutrition Superfoods such as legumes lentils green leafy vegetables and nuts are low on the glycemic index which helps in stabilising blood sugar explains PatelThese foods provide fibre and other nutrients that help maintain steady blood sugar while keeping energy levels up Incorporating these into regular meals can offer both health benefits and flavour varietyHydrationfriendly superfoodsStaying hydrated is crucial even in cooler weather and superfoods can aid in maintaining optimal hydration Patel suggests watermelon cucumber and coconut water as excellent choicesldquoThese options have high water content and support electrolyte balance keeping you hydrated without the bloated feelingrdquo she explains Adding these superfoods to snacks or drinks throughout the day can ensure adequate hydration without compromising on tasteSuperfoods for digestive and gut healthSometimes cooler weather can make it harder to digest heavier meals but certain superfoods ease digestion and support gut health Superfoods like gingers papaya kefir and fermented foods can help resolve all your concerns related to your gut health says Patel These foods can be particularly helpful after consuming rich heavier dishesFermented foods like kimchi yogurt or kombucha also introduce beneficial bacteria which promote a healthy gut ldquoThey have probiotics and enzymes that can not only support your gut health but also make it easier to digest especially after eating heavier mealsrdquo explains PatelNutrientpacked foods for expecting and nursing mothersPregnant and nursing mothers have increased nutritional demands that can be supported with superfoods Patel advises having green leafy vegetables fruits whole grains nuts and seedsThese are loaded with essential nutrients beneficial for both mother and baby she says Whole foods like these provide vitamins and minerals that support development making them ideal for women in these life stagesSkin health and hydration during seasonal shiftsThe fluctuating weather can impact skin health often causing dryness and irritation Superfoods rich in antioxidants and healthy fats like avocados walnuts berries and sweet potatoes can help maintain skin hydrationPatel says these foods are jampacked with healthy fats antioxidants and vitamin C keeping skin moist and hydrated despite weather change Integrating them into daily meals such as adding avocados to salads or berries to snacks can provide skinfriendly nutrients and help manage weatherrelated drynessEasy superfoodbased meal ideasFor easy integration of these superfoods into daily life Patel recommends the followingStart with smoothies made with a variety of fruits and vegetables like spinach bananas and berries while blending them with milk or a dairy alternativeSnacking on mixed nuts or fresh fruits is another simple way to incorporate superfoodsThese practical ideas make it easy to add nutrientdense foods to everyday meals whether for a busy morning or a quick afternoon snackTo help bring these nutritional powerhouses to your table middaycom has gathered some simple and delicious recipes from chefs that highlight these superfoods offering a practical way to boost your immunity energy and overall wellbeing as the season transitionsSuperfood recipes you can try at homeBerry detox smoothieThis recipe by chef Vinamr Manocha from Vivanta Goa is easy to prepare and can be had at any time of the day Manocha says ldquoThis could be very well enjoyed by guests who have dietary restrictions of sugar Being high in protein it works well with people who are very health consciousrdquoIngredientsbull Blueberries ndash 50 gmsbull Banana ndash 1bull Chopped dates ndash 5bull Greek yogurt ndash 200 gmsbull Honey to tasteMethodAdd all the above ingredients in the blender and blend till no lumps remain Serve chilledServing tipAdd ice while blending to ensure a smoother and lighter mix approximately 3 cubesBuddha BowlThis vibrant Buddha Bowl by Lata Chetty from Craycraft is a wholesome and flavourful medley of fresh nourishing ingredients It features creamy Tzatziki and smooth Hummus paired with the earthy crunch of Red Quinoa for a proteinpacked baseChetty says ldquoThis Buddha Bowl is a little love in a bowl mdash a perfect mix of vibrant fresh flavours that come together to nourish you from the inside out Itrsquos simple satisfying and made to bring a smile with every biterdquoIngredientsbull Red quinoa ndash 12 cupbull Tzatziki storebought or homemade ndash 14 cupbull Hummus storebought or homemade ndash 14 cupbull Greek yogurt ndash 14 cupbull Rocket lettuce ndash 1 handfulbull Olive oil ndash 1 tbspbull Salt and pepper to tastebull Optional toppings Chopped cucumber cherry tomatoes avocado slices or roasted chickpeasMethod1 Cook quinoa Rinse 12 cup quinoa then simmer with 1 cup water for 1215 minutes until tender2 Prepare dips Stir storebought or homemade tzatziki and hummus3 Assemble bowl Layer cooked quinoa at the base of a bowl4 Add dips Spoon tzatziki and hummus on top of the quinoa5 Top with yogurt Add a few teaspoons of Greek yogurt for extra creaminess6 Add greens Scatter rocket lettuce over the top7 Season Drizzle with olive oil and season with salt and pepper8 Optional toppings Add any extras like cucumber tomatoes or avocadoAcai BowlThis recipe contains various superfoods that blend perfectly into a vibrant dish The Acai Bowl with its beautiful light pink hue and a delightful mix of superfoods is a perfect balance of health and indulgence Its a visual treat and a delicious way to energise your day says Chef Rupesh Ramnath Mokal Tattva Bar amp CafeacuteIngredientsbull Epigamia Greek yogurt ndash 200 gmsbull Acai powder ndash 12 tspbull Honey ndash 2 tbsp for mixingbull Maple syrup ndash 1 tbspbull Mixed berries ndash 100 gms for garnishingbull Mixed nuts ndash handful chopped for garnishingbull Honey drizzle for finishingMethod1 Mix In a bowl add Epigamia Greek yogurt 12 teaspoon of acai powder honey and maple syrup Whisk the mixture well until it turns a light pink colour and is smooth2 Serve Spoon the light pink acai yogurt mixture into a serving bowl3 Garnish Top with mixed berries and chopped nuts Finish with a drizzle of honey for added sweetness and an appealing look4 Enjoy Serve immediately to enjoy the fresh and vibrant flavoursServing tip1 If you prefer a deeper colour you can increase the acai powder slightly but the light pink hue is visually appealing and ensures a balanced flavour2 Feel free to add granola or chia seeds for extra crunch and nutritionIncorporating superfoods into your daily meals doesnrsquot require drastic changes simple adjustments can provide significant health benefits By choosing seasonal superfoods and tailoring them to age and health needs you can enjoy both the nutritional boost and the satisfaction of flavourful natural foods