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YOUR ‘CAN’T-GO-HOME-WITHOUT’ GROCERY LIST The experts at India Gate put together a nutrition - conscious line up of 10 super foods that ought to be in every grocery list.

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How many times do you find yourself walking through a grocery aisle randomly putting stuff in your trolley, most of which may be unhealthy and unrequired? Grocery shopping is one of those unavoidable chores

where you are spoilt for choice and at most times confused with the options available. Therefore not only is it important to prepare a grocery list but also ensure that what goes into it is good for you and your family. But this is not an easy feat.

Less healthy, more nutritious, junk or ‘avoid eating’; compiling a grocery list, to ensure that only wholesome nutrition makes that journey from the supermarkets to your kitchen cabinets, can be pretty overwhelming and confusing. These days, there are a number of products that claim to be healthy but are actually saturated with stiff doses of sugar

and caffeine. In focusing on so called healthy ingredients, we compromise on the nutritional value of a whole some meal which is important for a healthy living.

People these days majorly consume packed food, owing to the availability of options and lack of time. Snack bars, biscuits, ready to eat cereals are some of the products that people consume in the name of healthy eating. But in the true sense these products maywcontain ingredients that are unhealthy. Thankfully, there has been a shift in trends to indicate that people are now becoming more aware of what they eat and what goes into their grocery list. People are now gravitating towards healthier, organic and nutrition-driven recipes to optimize their efforts put in towards a long-term health goal.

HERE ARE THE 10 MUST-HAVE SUPERFOODS:

1. SEASONAL FRUITSYes, you should make a conscious choice to choose seasonal fruits. Courtesy the new age farming and food processing techniques, most fruits are available all year round. The health benefits of eating seasonal fruits differs from the ones available throughout. The nutrient content in fruits changes depending on which season they were produced in and therefore they are best when consumed in the season they grow. Seasonal fruits are a good source of vitamins and minerals which are vital for health and maintenance of the body. It is a great snack during the day.

2. QUINOAQuinoa is one of the few plant foods that has all the amino acids, is gluten free and high in fiber, magnesium, calcium, phosphorous, Vitamin E and antioxidants. It is naturally gluten free and also considered among the least allergenic of all ‘grains’, therefore making it a great substitute for wheat and rice. High in nutritional content, easy to cook and affordable, there are a number of dishes you can prepare using Quinoa. Quinoa is also a great source of protein for vegetarians.

3. YOGURTHigh in protein and lactose free, it is a must-have in your grocery check-list especially for people who are lactose intolerant or have colon problems. Yogurt is high in calcium, B2, B12 vitamins, potassium, and magnesium. Touted to be one of the Natural Probiotic, it is known to be of immense importance for your Gut Bacteria.

4. SPROUTED BROWN RICE Sprouted Brown Rice, has a sweeter flavor and less chewy texture as compared Brown Rice. Owing to its delicious taste it can be used in a many recipes that you would use your white or brown rice for. Sprouted Brown Rice is loaded with a number of healthy nutrients. It is a whole grain that is relatively low in calories as it does not contain any saturated fat. It is high in fiber, gluten-free and a good source of manganese, phosphorus and Vitamin B6. Eating Sprouted Brown Rice controls weight, cholesterol and blood sugar.

5. FLAX SEEDS Also called linseeds, are one of the super foods that provide you with great nutritional value VS very low amounts of calories. It is high in fiber, manganese, vitamin B1 and omega 3. It also adds a great crunch and health benefit to your salads.

6. CHIA SEEDSChia sees are one of the healthiest super foods. They are rich in nutrients that are beneficial for both your body and your brain. They are the ultimate super food containing protein, fiber and minerals such as phosphorus and potassium. Wholesome and easy to prepare, they’re a versatile ingredient that can be easily added to recipes.

7. ALMONDSOne of the healthiest nuts, it is high in unsaturated fats (good fats) and protein, and is low in sugar compared to other tree

nuts. With a high count in calcium, Vitamin E, Riboflavin and Niacin, it also can be consumed as almond milk, which is a great dairy substitute especially for Vegans.

8. GREENSGreen Leafy Vegetables are loaded with benefits for the body. Spinach, Kale & Arugula are high in folic acid, Vitamin C, potassium, and magnesium. It contains ample of protein compared to other plants.

9. FISHOne of the healthiest food’s on earth, it is loaded with many nutrients such as protein and vitamin D and it is the best source of omega 3 which has amazing benefits for your brain, hair, skin, joints and heart.

10. EGGSEggs are a very good source of high quality protein and are high in Vitamin B2, selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper.

Be mindful of your grocery list because you are what eat! So the next time you visit the supermarket and feel confused with all the worldly options, this simple list of healthy foods will keep you focused and on task as you pace the aisles.