These superfoods can help boost health and immunity during Mumbai’s seasonal transition

From boosting immunity to maintaining steady energy, superfoods tailored to different age groups and health needs can help manage seasonal shift

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 ailments.

As Mumbai's 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 shift.

During 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 helpful.” These ingredients, particularly when made into warm soups, provide immune-boosting nutrients and help maintain energy in colder weather. Not only are these deliciously comforting, but they also contribute to a nutrient-rich diet, enhancing overall well-being.

Immunity-boosting superfoods to prevent seasonal illnesses

The 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 immunity.

"These 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 infections.

Superfoods for children

Children, 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 breakfast.

These 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 day.

Superfoods for elderly individuals

Elderly people, too, benefit from age-specific 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 omega-3 fatty acids and calcium," which are essential for joint support and bone strength during old age.

These nutrient-rich foods help alleviate common issues in older age, such as stiffness and fatigue, particularly in colder months.

Managing diabetes with superfoods

For 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 Patel.

These 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 variety.

Hydration-friendly superfoods

Staying hydrated is crucial even in cooler weather, and superfoods can aid in maintaining optimal hydration. Patel suggests watermelon, cucumber and coconut water as excellent choices.

“These options have high water content and support electrolyte balance, keeping you hydrated without the bloated feeling,” she explains. Adding these superfoods to snacks or drinks throughout the day can ensure adequate hydration without compromising on taste.

Superfoods for digestive and gut health

Sometimes, 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 dishes.

Fermented foods like kimchi, yogurt or kombucha also introduce beneficial bacteria, which promote a healthy gut. “They have probiotics and enzymes that can not only support your gut health but also make it easier to digest, especially after eating heavier meals,” explains Patel.

Nutrient-packed foods for expecting and nursing mothers

Pregnant and nursing mothers have increased nutritional demands that can be supported with superfoods. Patel advises having green leafy vegetables, fruits, whole grains, nuts and seeds.

These 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 stages.

Skin health and hydration during seasonal shifts

The 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 hydration.

Patel says these foods are "jam-packed 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 skin-friendly nutrients and help manage weather-related dryness.

Easy superfood-based meal ideas

For easy integration of these superfoods into daily life, Patel recommends the following:

• Start with smoothies made with a variety of fruits and vegetables like spinach, bananas and berries while blending them with milk, or a dairy alternative.
• Snacking on mixed nuts or fresh fruits is another simple way to incorporate superfoods.

These practical ideas make it easy to add nutrient-dense foods to everyday meals, whether for a busy morning or a quick afternoon snack.

To help bring these nutritional powerhouses to your table, mid-day.com has gathered some simple and delicious recipes from chefs that highlight these superfoods, offering a practical way to boost your immunity, energy and overall well-being as the season transitions.

Superfood recipes you can try at home

Berry detox smoothie

This recipe by chef Vinamr Manocha from Vivanta Goa is easy to prepare and can be had at any time of the day. Manocha says, “This 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 conscious.”Ingredients:
•⁠ Blueberries – 50 gms
•⁠ Banana – 1
•⁠ Chopped dates – 5
•⁠ Greek yogurt – 200 gms
•⁠ Honey to taste

Method:
Add all the above ingredients in the blender and blend till no lumps remain. Serve chilled.

Serving tip:
Add ice while blending to ensure a smoother and lighter mix, approximately 3 cubes.

Buddha Bowl

This 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 protein-packed base.

Chetty says, “This Buddha Bowl is a little love in a bowl — a perfect mix of vibrant, fresh flavours that come together to nourish you from the inside out. It’s simple, satisfying, and made to bring a smile with every bite.”
Ingredients:
•⁠ Red quinoa – 1/2 cup
•⁠ Tzatziki (store-bought or homemade) – 1/4 cup
•⁠ Hummus (store-bought or homemade) – 1/4 cup
•⁠ Greek yogurt – 1/4 cup
•⁠ Rocket lettuce – 1 handful
•⁠ Olive oil – 1 tbsp
•⁠ Salt and pepper to taste
•⁠ Optional toppings: Chopped cucumber, cherry tomatoes, avocado slices or roasted chickpeas

Method:
1. Cook quinoa: Rinse 1/2 cup quinoa, then simmer with 1 cup water for 12-15 minutes until tender.
2. Prepare dips: Stir store-bought or homemade tzatziki and hummus.
3. Assemble bowl: Layer cooked quinoa at the base of a bowl.
4. Add dips: Spoon tzatziki and hummus on top of the quinoa.
5. Top with yogurt: Add a few teaspoons of Greek yogurt for extra creaminess.
6. Add greens: Scatter rocket lettuce over the top.
7. Season: Drizzle with olive oil, and season with salt and pepper.
8. Optional toppings: Add any extras like cucumber, tomatoes, or avocado.

Acai Bowl

This 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. It's a visual treat and a delicious way to energise your day," says Chef Rupesh Ramnath Mokal, Tattva Bar & Café.

Ingredients:
•⁠ Epigamia Greek yogurt – 200 gms
•⁠ Acai powder – 1/2 tsp
•⁠ Honey – 2 tbsp (for mixing)
•⁠ Maple syrup – 1 tbsp
•⁠ Mixed berries – 100 gms (for garnishing)
•⁠ Mixed nuts – handful, chopped (for garnishing)
•⁠ Honey drizzle for finishing

Method:
1. Mix: In a bowl, add Epigamia Greek yogurt, 1/2 teaspoon of acai powder, honey and maple syrup. Whisk the mixture well until it turns a light pink colour and is smooth.
2. Serve: Spoon the light pink acai yogurt mixture into a serving bowl.
3. Garnish: Top with mixed berries and chopped nuts. Finish with a drizzle of honey for added sweetness and an appealing look.
4. Enjoy: Serve immediately to enjoy the fresh and vibrant flavours.

Serving tip:
1. 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 flavour.
2. Feel free to add granola or chia seeds for extra crunch and nutrition.

Incorporating superfoods into your daily meals doesn’t 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.

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