10 Natural Ingredients That Boost Your Fitness Goals
One thing that always brings people together is good food. While the age-old culture of family members sitting together for a meal is gradually phasing out, we are still counting on our food to be delicious and healthy every time we bite into a morsel. I’ve rounded up 10 natural ingredients that boost your fitness goals to help you stay fit and healthy. Add them to your daily diet for a healthier lifestyle.
Panch Phoran
A favourite among the people of East India and Bangladesh, Panch Phoran is a colourful blend of 5 whole spices ~ fennel seeds, black mustard, nigella seeds, fenugreek, and cumin seeds. These five ingredients come together adding depth and a delicious flavour to give dishes a wonderful aroma. All of these seeds have different benefits, and all of them aid in digestion and improve your overall immunity proving that good food can be healthy too.
Awla
The Indian gooseberry is a powerhouse of health and has been used as a medicine for ages. Ayurveda, Unani, and Siddha preparations recognise the benefits of Awla and utilise it in many ways, including very effectively curing diarrhoea and dysentery. Being a fruit rich in vitamin C and many other nutrients, a spoonful of Amla can be added to your daily diet, by either mixing it with water or honey for goodness at any time of the day.
Amaranth
Once a staple food of the Aztecs, Amaranth is gaining significant attention from people around the world once again. The grain has been cultivated for almost 8000 years and is rich in lysine which is an amino acid that is found in low quantities in other grains. It is a gluten-free grain packed with calcium and iron that helps keep your body fit and healthy.
Bajra or Pearl Millet
Bajra is identified as a staple food in many parts of rural India, prepared in different forms like chapati and khichdi, and has been cultivated since ancient times. This gluten-free grain is a rich source of antioxidants, magnesium, fibre, copper, zinc, folate, iron, thiamine, vitamins E and B-complex, riboflavin, iron, and niacin. It also contains phytochemicals that strengthen our immune system. Pearl millet is a heart-healthy food that can be consumed even by those who suffer from gluten allergies or gluten-related health conditions.
Jowar, or Sorghum, or White Millet
Another gluten-free grain, Jowar, is a cereal that traces its roots to Africa. This cholesterol-free grain supplements your body with nutrients like dietary fibre, phosphorus, iron, and thiamine. Jowar flour can be used in place of wheat flour in many of your baking preparations or you can even steam the kernels or add them to soups.
Sesame Seeds
Size is hardly of importance when it comes to the nutritional value of sesame seeds. These tiny seeds are a storehouse of vitamins, minerals, and natural oils. A generous sprinkle of sesame seeds helps your body get copper, manganese, magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium. People suffering from Rheumatoid Arthritis and Vascular or Respiratory health conditions will benefit from sesame seeds.
Peanuts
I love munching on this nutrient-dense snack at almost any time of the day. Peanuts benefit your heart by improving the level of good cholesterol in the body and reducing the bad ones due to the presence of monounsaturated fatty acids, especially Oleic acid. They also reduce the risk of coronary problems and help in improving overall health, as they are rich in vitamins, minerals, and antioxidants. While its health benefits abound, be careful if you notice an intolerance towards these nuts, as peanut allergies can be risky.
Flaxseeds
Flaxseeds rightfully claim their place in the category of superfoods because of their plentiful stores of lignans that exceeds the amount of lignans in any other plant food by almost 75 to 100 percent. Lignan makes flaxseeds rich in antioxidants and phytoestrogens, while also providing fibre-like benefits that improve digestion and keeps you healthy. Besides, it is one of the best sources of Omega-3 fatty acids which are grouped as ‘good’ fats that are heart-friendly.
Jaggery or Gud {in Hindi}
Loaded with minerals and antioxidants, jaggery is known to aid in detoxification by flushing out toxins from the liver. It also helps the digestive system stay healthy and is a good source of iron. The glycemic index of jaggery is lower than that of table sugar, making it a delicious sweetener that comes with a lower risk of increasing blood sugar. Moderation is the key in eating any food, so be careful with jaggery too because it includes more calories than your average sweetener.
Ginger
Indians are big fans of this wonder spice. It is dutifully added to our morning and evening tea for a zesty flavour and a healthier cup of tea. Our food preparations also include generous additions of ginger in different forms. Studies report that ginger can treat chronic indigestion problems and also help you combat soreness of muscles and joints. It reduces cholesterol levels and is known to prevent the growth of different types of bacteria in your system.
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That rounds up my list of 10 natural ingredients that boost your fitness goals. The next time you’re looking for a healthy fix that also tickles your taste buds; you can turn to nature’s best and the goodness it has to offer!
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.
Yes, eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. 🙂 Thank you for sharing, Tanya.
Thank you for reading, Aradhana. 🙂
Great advice, Tanya! Whole grains have more staying power than refined grains because you digest them more slowly. 🙂
Thank you, Priyanka.
In love with these shots! I pack protein into my snacks and meals, and every time I go to the grocery store, I consider choosing a new fruit or vegetable to try. 🙂
I’m glad you liked the post, Bhavi.
What a creative idea! These functional foods will not only support my overall health, they will also help me achieve my fitness and exercise goals. Thank you, Tanya!
You are welcome, Heena.
Can’t get enough of your writing, Tanya!
Here’s what I’d like to add: even though each of these nutrients or food categories is significant on its own, try to pair a few (or all!) in your meals and snacks for optimal health benefits. 🙂
Thank you for sharing, Pratiksha.
I’ve very little time usually, but your blog is my must-to-read every week! 🙂 This post is an interesting read… Eating the right foods will certainly give our body all the energy it needs!
Thank you for your kind words, Priyadarshini.
You work is flawless, as always! And, I agree that the food we eat plays a vital role in how we look and feel… Although, to me fitness is not just about eating healthy ~ it is also about releasing toxins out of your body, and to that end I opt for herbal teas which are organic.
Thank you for sharing, Bulbul.
Great share! The trick is always to combine exercise with healthy food options, ensuring you get the best of both worlds. And, I have to find out where these ingredients are available in my city. 🙂
Glad you enjoyed it, Chayanika.
Wow! Can’t wait to try your tips! By the way, Quinoa ~ an essential, versatile food ~ has gained popularity amongst people who want to maintain their fitness and stay healthy.
Thank you for sharing, Raji.
Beautifully curated Tanya ~ I love each one of your unique posts! I’d like to add that since our bodies are made up of nearly 2/3 water, starting with H2O is a great place to begin. 🙂
Absolutely Geetha. 🙂
I absolutely enjoy reading your wellness blogs, Tanya! And, I absolutely agree that healthy grains give us steady energy that is a critical part of fitness. Thank you for sharing.
My pleasure, Shyama.
I’m amazed at your detailed and informative wellness blogs, Tanya! I always learn so much! I thought I’d share that I start or end my day with a tablespoon of coconut oil to maintain gut balance. 🙂
Thank you for sharing, Rheitu.
What a lovely read! Implementing a few small changes can certainly go a long way toward helping our body stay healthy… Thank you for sharing.
You’re welcome, Shreya. Luckily, tweaking a few things in your daily routine is all it takes to get your body on the right track again.
My goal is always to support my body’s natural processes with a few additional hacks. 🙂 Loving your wellness and fitness shares… Whatever you do, just keep going!
Thank you so much, Vidhya! 🙂
Thanks Tanya, for these lovely and informative blogs. I couldn’t agree more that our diet should match our exercise goals. Now , I just need to make sure I eat an abundance of good old fashioned natural food. 🙂
Glad to have you appreciate my blogs, Vijaya. 🙂
Beautiful elaborate post! I would also advise your readers to include plenty of vegetables, whole grains, lean protein, healthy oils, nuts and seeds and some fruit in their meal plan, and to consume these foods in their most natural state!
Thank you for sharing, Madhushree.
Such variety ~ the visuals are a treat for my eyes, and that’s good knowledge to soak in. Thank you for your consistent and detailed wellness blogs to help keep us motivated, Tanya!
My pleasure, Shridevi.
It doesn’t get better than this! Not only will these support our overall health, they will also help us achieve our fitness goals! Thank you for sharing. xx
You are welcome, Nimisha.
Beautiful blog! May influencers like you grow beautifully, continue to learn and innovate voraciously, and spread the joy of wellness endlessly throughout the world! ❤️
Thank you for your kind words, Chenetha. 🙂
Awesome tips you’ve shared to stay fit during this lockdown period, Tanya. These are by far the best ingredients we should use in our daily life! Thank you for sharing.
You’re welcome. 🙂
You are obviously doing something that you love, and you get to be a motivation for others which is actually inspiring to me! Keep doing what you are doing to achieve your fitness goals, Tanya. You set the bar. No one else.
Thank you for those lovely words, Sumaira.
Everyday is another chance to get stronger, to eat better, to live healthier and to be the best version of YOU! To share and pass on the knowledge is a reward all in itself. Thank you for this post. xx
My pleasure, Shweta. I love being able to spread positive energy. 🙂