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7 Superfoods That Should be The Part of Your Dietary Habits

Hi! We are SuperfoodsYour food Superheroes.” We are equipped with superpowers like Vitamins, Minerals and Antioxidants and have taken a vow to protect you against immune deficiency and numerous diseases like heart disorder, respiratory infection, etc.

Pardon me for this childish and comical introduction, but sometimes you need an immature intro to feature mature content like superfoods.

The sole idea is to have your dedicated attention for the next 5 minutes, talk about these superfoods and their super benefits.

Superfoods – The Intro

What is the first thing that comes to your mind when you think about Superfoods? I casually asked this to a few of my friends and the answer I received was not surprising. 

Some exotic food or dragon fruit imported from around the world.

People generally believe that these foods are expensive and pricey to afford.

So, what are Superfoods?

Superfoods” are foods with high nutritious density. They offer super nutritional benefits and minimal calories and are packed with vitamins, minerals, and antioxidants. And yes, very much affordable.

Including these superfoods in your regular diet will help you to achieve your fitness goals and your overall health. They have a plethora of benefits, multiples usage, suitable to anybody and easily available in the local market.

Eating healthy foods fills your body with energy and nutrients. Imagine your cells smiling back at you and saying, ‘Thank You’.

Food Avengers

Every Superhero has a different power and their own style of fighting. But when the world faces a Supervillain like Thanos they join hands together and form a team “Avengers” to fight against.

Likewise, every Superfood has a different set of nutrition levels and offers a unique set of health benefits. But with the inclusion of diverse superfoods, we can healthify our nutritional needs and have all the energy we need to nourish ourselves.

When we talk about a food lifestyle, we normally focus on foods that we should not eat or avoid. It’s high time to discuss more on the foods that we should include in our regular diet.

So, without any further delay, let me introduce these Food Avengers!

1.  Black Chana

Introducing the first Food Avenger Captain America – “Black Chana”.

superheroBlack Chickpea popularly known as Desi Chana, has been used by our Desi Pehelwan for ages. Commonly known as the diet of horses, it is amongst the most strength-giving food on the planet.  It is rich in protein, fibre, iron, calcium, and it is also diabetic friendly.

During my National Cadet Corps (NCC) days, our seniors use to say, soak 10-15 black chana in water overnight and have that empty stomach in the morning before the start of the Parade or Ragda Patti (term used for punishment). It is the best pre-workout diet and gives you that extra energy.

We can eat Black Chana in various forms:

  • Black Chana sprout is highly pranic with multivitamin benefits.
  • You can also have it in soup form which is tasty and healthy
  • When you are in search of snacks, instead of potato fries or chips, go for Roasted Chana. It is tasty, filling and nutritious.
  • Roasted Chana grounded to fine powder, is called Sattu. This is a natural protein powder and can replace the whey protein supplements which you get in the market at exorbitant rates. Simply mix with water and add jaggery to it. It is a cooling and rejuvenating drink.

2.  Honey

Honey is our own Thor – God of Antioxidants.

superfoodThe antioxidant and antibacterial properties of Honey help improve the digestive system and amplifies immunity.

It is also a dynamo of antioxidants, which are very effective for the removal of free radicals from the body.

Honey is also known for its many benefits such as aiding in weight loss, boosting energy, treating cough, improving sleep, treating burns and wounds, preventing heart diseases, and curing a hangover. Also proven to be beneficial for hair and skin.

3.  Cashew

Like Black Widow, amongst the team of superfoods, Cashew is underrated.

superfoodsCashews are rich in vitamin B6, Iron and are anti-inflammatory. It is a natural anti-depressant.

Unsalted cashews with honey can help in weight loss and cashews with milk or ghee can help you with weight gain.

When I go for a long run, I normally carry a handful of cashews, it helps me to give that extra energy to go that distance.

4.  Sweet Potatoes

Sweet Potato is our friendly neighbourhood Spider-Man.

superheroEasily available with next-door local vendors, Sweet Potato is a powerful source of fibre.

It also covers a range of vitamins and minerals, including calcium, iron, selenium, and are a good source of Vitamin B and Vitamin C.

Sweet potatoes contain antioxidants that help the growth of good gut bacteria and contribute to a healthy gut.

We can enjoy Sweet potatoes with or without the skin and bake, boil, or roast it.

5.  Sugarcane

Sugarcane is our Incredible Hulk.

superfoodsThe Green Sugarcane Juice is nature’s very own energy drink. Chilled sugarcane juice in summer is an excellent combination to enjoy a hot afternoon.

Make sure to add Ginger and Lemon to it. This delicious juice is not only nourishing but also relishing. It contains fibres and some amount of sucrose.

According to Ayurveda, it is also one of the best remedies for jaundice and helps to strengthen your lever. It is a good source of vitamin C and antioxidants that help to boost your immunity.

While the Sugarcane is packed with nutrients, like Hulk’s uncontrollable anger there are certain side-effects if consumed in excess. Insomnia, upset stomach, dizziness, headaches, and weight loss are some of the after-effects of excess sugarcane intake.

6.  Bottle Guard/Lauki

Lauki or Bottle Guard is our HawkEye, another underrated Avenger.

superfoodBottle Guard or Lauki is often the part of the regular diet in India since ancient times due to its healing nature and its highly nutritious properties.

It helps to reduce stress, supports in weight loss, sleep disorders and digestion problems.

Lauki is also beneficial for the heart. Downing its juice at least thrice a week will help you in keeping a healthy heart and will also maintain a check on your blood pressure.

7.  Pomegranate

Rich in Iron, Pomegranate is the ultimate Avenger Iron Man.

superfoodA little pricey among the listed Superfoods, Pomegranate is one of the healthiest fruits.

Pomegranate has antioxidant, anti-viral, and anti-tumour properties and is also a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid.

For any kind of weakness, have this fruit and it will energize and rejuvenate your body. Eating pomegranates regularly or drinking the juice will help to increase immunity. If you have motion sickness, have this fruit before your travel and you will enjoy your travel.


As per our ancient ayurvedic culture, many of the superfoods were used to be part of our daily diet, obvious because of their countless benefits. But as we have evolved, the food culture has also taken a fast-food shift and the intake of these healthy cooking has been reduced.

And it’s not that we are not aware of the profits the nutrient-rich food offers. It’s just that we tend to ignore the benefits because of the junk shift we have in our food lifestyle.

But is it too late for the change? Can’t we have the shift now?  As there is a saying –

It’s better late than never

The present Covid-19 situation highlights the need to improve our immune system and reinforce our health position which is often being neglected due to our lifestyle choices.

And when other options like Gymming or swimming are not recommended at present, a healthy eating pattern coupled with pranayama, or some basic exercises is the best way to boost your immunity and keep yourself fit.

So, let’s enhance our eating habits with these superfoods and power-pack our food lifestyle.

Your diet is a Bank account, Good food choices are great investments.

Thank You

Thank You for reading it through. As I said in the beginning, the purpose of this post was to highlight the importance of healthy eating and how the inclusion of superfoods can further enhance your routine dietary habits.

Most of the super-foods cited above are common and can be easily found in your kitchen or at your local vendors. In case you don’t feel safe shopping outside, considering the present Covid-19 scenario, you can shop for the same from Amazon Fresh. I purchase all my stuff from here.

PS: Several other foods could have categorized under Superfood. However, have highlighted the ones am using for years. The shared product benefits are practically experienced, are well researched, and documented also.

Do let us know your thoughts about the blog in the comment section. You can also connect with us through our Instagram page @the_running_monk and share your feedback. Plus, if you find the post informative and useful, please do share it with your friends and families.

See you next with another post! Until then…

Keep reading! Keep sharing!


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This Post Has 42 Comments

  1. Rameshchandra Rautaray

    Nice info hk… I never had bottle Guard in my diet, now understanding the benefits of it, will include the same in my diet… Thanks for sharing …

    1. therunningmonk

      Thank you Ramesh. Yes many are unaware of the health benefits of Bottle Guard though it is a super food 🙂

  2. Swami iyer

    Running_Monk you are doing amazing job..
    Thanks for sharing valuable info..
    Though many knew about it but not maintain health consciously.
    No doubt we all have busy life style but our health is our business.
    Hope your blog’s will help many individuals to achieve well being..
    #Hari #brother #Marathon #Workout #Food #Yoga

    1. therunningmonk

      Thank you Swami for your encouraging words. Your words help us to keep going and writing unique content for benefit of our readers.

  3. Priyanka

    Useful post and very well written. I will definitely try to include these “super foods” in my diet..

    1. therunningmonk

      Thank you Priyanka. That is great.

  4. Neha Saxena

    One more good write up Hari!
    Cashew, Sweet Potato and Sugarcane were new for me. Will try implementing.

    Your each and every blog contains very crisp and clear useful piece of information.

    Keep writing…keep motivating. 😊

    1. therunningmonk

      Thanks a lot Neha for your motivation. These words helps us to continue writing and sharing information for the benefit of our audience.

  5. Pavan kola

    Keep Blogging…buddy. Every post has something unique in it. Informative..Useful and Implementive.

    1. therunningmonk

      Thank you Pavan for your encouragement. This motivation helps us in providing unique content each time.

  6. Pradeep Doiphode

    Important info Sir.. Thanks for shared.

    1. therunningmonk

      Thank You Pradeep.

  7. Anita Satpathy

    Noted Bro😎👍

    1. therunningmonk

      Thanks Anita.

  8. Naresh Kumar G

    Very nice…the food habits that we should inculcate as daily routine…

    1. therunningmonk

      Thanks Naresh. Yes, we should try to include these in our daily diet.

  9. Hemant Chaudhary

    Nice information…

    1. therunningmonk

      Thank You Hemant.

  10. Rushabh Shah

    kudos to whoever made the images 🙂

    1. therunningmonk

      Thank you Rushabh. Yes, our team had created the images so that the super foods can be easily remembered.

  11. Chintan G

    Really well written article…i like the way superfoods are compared vis a vis super heroes…it catches the attention and motivates you to continue reading..
    Almost all superfoods, we use in our normal life but do not know the this article helps in understanding their importance.

    1. therunningmonk

      Thank you Chintan. Yes, the idea of Super heroes and Avengers concept was to create an impact on readers so that it can be easily related and remembered, especially for children.

  12. Nalini Das

    Woow bro👍.Thank you so much for sharing all this wonderful info with the how-to’s!!!! It is so appreciated!!!” “You always have good piece of information in your posts/blogs. Keep writing ✍n inspiring us👍

    1. therunningmonk

      Thank you Nalini for your motivation and appreciation.

  13. Madhusmita Bal

    Quite informative…. Surely I will try to add these super foods in my diet…Keep it up dear..Well done

    1. therunningmonk

      Thank you Madhu. That’s nice.

  14. Celia Roy

    I am so proud of you Hari. Your blogs are interesting and informative. Keep it up. Good writing and good reading.

    1. therunningmonk

      Thank you Ma’am. Have learnt a lot from you during the IMA Programme. Thank you for your encouragement.

  15. Shraddha Natarajan

    Very well written Hari, awesome:), keep writing and keep running

    1. therunningmonk

      Thank you Shraddha.

  16. Jay

    Great Stuff Hari. Now a days many of us need these kind of education. Thanks for sharing.

    1. therunningmonk

      Thank you Jay. Yes, due to our busy life style many of us tend ignore the benefits of our super foods.

  17. Megha

    Super blog!

    1. therunningmonk

      Thank you Megha.

  18. Ganesh Duraphe

    It is a very important information

    1. therunningmonk

      Thank you Ganesh.

  19. Ganesh Kanojia

    It’s an amazing read.. will try to include couple of superfruit in my daily diet 😊

    1. therunningmonk

      Thank you Ganesh. That is great.

  20. Sushant

    Awesome article on superfoods. Will definitely try to add these in my diet. Looking forward for many more diet hacks!

    1. therunningmonk

      Thank you Sushant. Yes, we will try to cover other super foods in our future blogs.

  21. Bikash

    Good to know about sweet potato.

    1. therunningmonk

      Yeah Bikash. Adding sweet potatoes in our regular diet will help to fulfill our needs of vitamins and minerals.