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Superfoods, an important source for boosting immune system
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Friday, 09 January, 2026, 12 : 00 PM [IST]
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Anvi Prashar & Dr Neha Bajwa
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Superfoods are the variety of foods with high nutritional value and adequate bioavailability within the body due to extraordinary concentrations of bioactive compounds. They have become important globally with identification of healthier and cleaner nutrient source, which is practically mandatory. Superfoods are not a classification in science but a term which is popularised in nutrition to describe foods that are providing maximum benefits with minimal calories. Superfoods are rich in minerals, vitamins, fibre, antioxidants and many phytochemicals. Fast food and sugary snacks do not provide health benefits but lead to severe disease. Superfoods can be functional foods, so it is considered they provide health benefits.
Superfoods have been studied for their potential to fight against many diseases and their developmental pathways. There are many mechanisms such as reduction of oxidative stress, modulation of inflammatory responses and even, regulation of hormones.
Superfoods in India:
In India, superfoods are being looked at with a growing interest and incorporated into supplements, juices, teas, skincare and even pet food. Also, brands are quickly responding to global demand for the same. Indian superfoods spearhead the global health market, ranging from turmeric and moringa to jackfruit and millets. This is also mentioned in Charaka Samhita, the use of traditional superfoods like Ashwagandha, Ragi, Amla, Haldi and Honey. This can be termed as Indian contribution to the global market.
Some examples of superfoods present in Indian market:
- Millets: They are type of grains such as Ragi, Jowar and Bajra. Millets are used from many centuries and now a days receive much recognition. These help in moderating blood sugar level, maintain cardiac health and boost immunity.
- Turmeric: It is one of the most used superfoods in Indian households. This has an active compound known as Curcumin¸ which is helpful in treating wounds, enhances good digestion and even used to treat cancer.
- Moringa: It is also known as “The Miracle Tree” because its leaves and fruits are used in cooking. Moringa powder is used to detoxify the body and relieve inflammation.
- Jackfruit: This is vitamin-rich tropical fruit that has gained a global recognition as a vegan meat alternative. This fruit has soft texture and is rich in fibre with a sweet taste.
- Amla: It serves as a superfood with high nutritional value and has properties like antioxidant, antiviral and anti-inflammatory. It helps to boost immunity, good for skin, health, helps in digestion and a good source of vitamin.
- Triphala: It is a blend of amla, haritaki and bibhitaki. It is meant for supporting digestion, detoxifies blood and boosts immunity. It is gaining popularity among those who want to seek natural wellness supplements.
- Flax seeds: These are also known as Alsi seeds. They show antiulcer activity and anti-secretory effect. Flax seeds also control dyslipidemia. It is also said that they prevent cardiovascular disease. These are an excellent source of essential fatty acids (linolenic acid)
- Sesame seeds: Also, known as Til. These are an excellent source of nutrients, including poly-unsaturated fatty acids, fibre, protein and minerals. Sesame seeds are one of the most activated oilseeds worldwide. They have lignans such as sesaminol, sesamolinol that are important to prevent cardiovascular diseases. They are also a rich source of antioxidants.
- Coconut: It is called as Nariyal. The coconut oil inhibits growth of cancer. It is used as an antibacterial agent.
- Basil seeds: These are also known as Chia seeds. They are used in preparing faloodas during summer. Basil seeds are a source of iron, help control blood sugar levels. These are also good for gut health.
- Ghee: It is a natural source of good fat and essential for gut health too. It helps in improving skin conditions. Ghee is a source of conjugated linolenic acid. It also improves cholesterol level.
- Oats: These are high source of fibre, antioxidants, vitamins and minerals. Oats are also a part of breakfast. These help in maintaining cholesterol levels, blood sugar levels, digestion and improve liver metabolism.
- Green tea: It is tea prepared from dry leaves of tea. Green tea is very common in Indian market and is consumed in very large quantities in almost every household. It provides to lose weight. This tea has many antioxidant properties. Green tea is now a days used in phyto-radiotherapy to treat cancer.
- Nuts: They are a good source of fibres, proteins, vitamins and minerals. Nuts like almonds,cashews and walnuts are rich sources of Vitamin E. It has become a trend to follow a diet plan including every day consumption of nuts.
Superfoods are an important source of boosting immune system as they consist of nutrients and bioactive material. Fruits such as citrus and berries, promote white blood cell formation. Also, superfoods have played an important role in lowering chronic inflammation and improving variety of health conditions such as heart disease, arthritis and cancer. Superfoods can be highly effective in case of managing weight. These are rich in fibre content. Leafy vegetables and berries have very low sugar content and glycaemic index of both is also very low. Millets and oats proved that they could help in management of obesity.
Superfoods are utilised on a basis of traditional knowledge and as a result, these are gaining attention not for their beneficial advantages, but also for their shared characteristics of belonging to an authentic, isolated community. These comprise bioactive components such a flavonoids, phenols and fatty acids, and have an effect on disease related to skin, heart, kidney. From last few years, there is an increase in interest of study related to food and its components, which have some potential to treat various ailments.
(Prashar and Dr Bajwa belong to University Centre of Excellence in Research, Baba Farid University of Health Sciences, Faridkot, Punjab. They can be reached at anviprashar16@gmail.com and nehabajwa2765@gmail.com respectively)
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