NUTRITION SPECIAL .KNOW YOUR MESONUTRIENTS

KNOW YOUR MESONUTRIENTS

Today’s health-savvy population doesn’t stop at superfoods. They want to dig further and unearth the ‘super’ in their superfoods. 2018 was the year we learned to separate our macronutrients — proteins, fats and carbohydrates — from our micronutrients, that is, vitamins and minerals. 2019 will be all about mesonutrients – the active compounds in superfoods that are stellar for better health, skin and longevity.

CURCUMIN IN TURMERIC

The world has recognised the medicinal use of curcumin and now curcumin milk, also known as turmeric latte, and it is part of café menus internationally. Curcumin is the active ingredient in turmeric, and when you look at all the research, it’s curcumin that delivers the anti-inflammatory and anti-ageing benefits that the super-spice is famed for. So, up your curcumin quotient.

TIP: Raw turmeric can be eaten, like ginger in food, and juice of pressed turmeric can be added to soups and smoothies. Turmeric can also be added to warm water first thing in the morning to fight inflammation and manage weight better.

LUTEIN IN VEGGIES

Lutein-rich foods you can include in your meals are spinach, mustard, kale, carrots, broccoli, egg yolks, peppers, avocados, cherries and papaya. Lutein helps protect your central vision and assists in fighting eye diseases.

TIP: Remember to cook/saute vegetables slightly and avoid overcooking as it may lead to loss of delicate micronutrients.

RESISTANT STARCH IN GREEN BANANAS

For gluten-free eaters, green banana flour is also a great source of resistant starch. This undigested starch reaches the colon where it acts like a prebiotic, which is what your good gut bacteria eats. Feeding on the resistant starch also helps in delaying diabetes.

TIP: To increase your intake of resistant starch eat more plantains, properly prepared cooked and cooled parboiled rice or legumes, and cooked and cooled potatoes.

BERBERINE IN PLANTS

Berberine is found in the roots and stem bark of many plants including goldenseal, Indian barberry, and tree turmeric. Berberine may help improve blood sugar control and heart function.

TIP: Eating a variety of root vegetables and Indian herbs is a way of incorporating berberine in our diets.

ANTHOCYANINS IN RED/PURPLE FRUITS

Anthocyanins are the pigments that give red, purple, and blue plants their rich colouring. They are found in berries, red onions, kidney beans, pomegranates, grapes, acai, blueberries, cherries. These vegetables are also part of the nightshades. They offer anti-inflammatory, anti-viral, and anti-cancer benefits.

TIP: Eating a rainbow diet is a simple way of including more mesonutrients.

Supriya.Sharma2@timesgroup.com

— Inputs from nutritionist Manjari Chandra

TL17FEB19