The Role Of

Superfoods

In Our Daily Diet: How And Why Is It Necessary To Include Them

Hemp Seeds

Hemp seeds stand out as one of the rare plant-based sources of complete protein, offering all the essential amino acids your body needs. Packed with omega-3 and omega-6 fatty acids, hemp seeds are loaded with MUFA (5400 mg in 100g) and PUFA (38100 mg in 100g). They are a fantastic choice for promoting heart health and aiding digestion.

Ways to include hemp seeds in your daily diet:

• Serve as a garnish on yoghurt, porridge, or salads.
• Toss into chutneys.
• Mix them into energy bars, laddoos, or granola.
• Pour them into smoothies for an extra dose of protein and good fats.

Spirulina

A kind of blue-green algae known as 'spirulina', is a complete protein source, with a protein content of 50–70%. It provides a well-balanced omega-6 to omega-3 ratio of 1:1 to 1.5:1, featuring essential fatty acids such as linoleic acid (LA), γ-Linolenic acid (GLA), and α-linolenic acid (ALA). Additionally, Spirulina is a rich source of B-complex vitamins², minerals (e.g., iron, calcium) has antioxidant and anti-inflammatory properties.

How to use spirulina:

• If you want a simple, no-prep alternative, take it in capsule or tablet form.
• Add a small amount to soups, broths, or salad dressings to add depth and colour.
• For a simple, daily boost, mix it with yoghurt and dips.
• Add spirulina powder into smoothies for an expedient, nutrient-rich enhancement.

If you want to make it a regular part of your regimen, start with a modest amount of this superfood and gradually increase.

Ashwagandha

For Ayurvedic practitioners, ashwagandha, also known as “Indian ginseng”, is a sacred superfood. Traditional medicine has long held that ashwagandha can help regulate cortisol³ levels, improve sleep quality⁴, and enhance endurance⁵. Professionals use it to improve concentration and stamina, while athletes use it to aid recovery.

Making ashwagandha a regular part of your diet is more about committing to a tried-and-true superfood that promotes emotional and physical strength than following the latest trend. Plus, it may be taken in a variety of forms, including: 

• Capsules
• Blended into smoothies
• Put into warm milk

Amla

The Indian gooseberry, or amla, is highly esteemed in traditional Ayurvedic medicine for its many beneficial properties. This little, sour fruit has 12 times the vitamin C content of an orange in just one serving. While an orange has about 42.72 mg of vitamin C per 100g, Amla contains 252 mg per 100g. 

Try amla in its many forms: raw, juiced, as chutney, pickled, or even as a dried snack. For a daily dose of immunity, try mixing some amla powder into your smoothies or warm water. 

Some key benefits of amla are:

• Supporting the immune system
• Facilitating the digestive process
• Slowing the development of hypertension and oxidative stress⁶
• Helping manage chronic inflammation

Are Superfoods Necessary? The Science and the Sensibility

Although superfoods are often exaggerated as magical remedies, the reality is more nuanced. Their nutritional richness makes them important complements to everyday diets, but they aren't magic bullets. They help make up for nutritional deficiencies due to the abundance of vitamins, bioactive compounds, and antioxidants they contain.

Spirulina, hemp seeds, moringa, and ashwagandha are nutrient-dense foods that have been shown to boost energy, resilience, and immunity. The key is to include them sensibly in a varied diet, not as a substitute for whole meals, but as savvy supplements. To put it another way, they work like amplifiers, maximising the nutritional value of the usual proteins, carbohydrates, and healthy fats you eat.

[Content reviewed and verified for accuracy by ITC Nutrition Team]

References

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2. Spirulina: a superfood – nutritional insights, advancement in food applications and mitigation strategies for enhanced palatability | Discover Food | Springer Nature Link.
3. Bachour G, Samir A, Haddad S, Houssaini MA, El Radad M. Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis. BJPsych Open. 2025;11(S1): S39-S39. doi:10.1192/bjo.2025.10136
4. Della Porta, M.; Maier, J.A.; Cazzola, R. Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review. Nutrients 2023, 15, 5015. https://doi.org/10.3390/nu15245015
5. Bonilla, D.A.; Moreno, Y.; Gho, C.; Petro, J.L.; Odriozola-Martínez, A.; Kreider, R.B. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J. Funct. Morphol. Kinesiol. 2021, 6, 20. https://doi.org/10.3390/jfmk6010020
6. Gul, M.; Liu, Z.-W.; Iahtisham-Ul-Haq; Rabail, R.; Faheem, F.; Walayat, N.; Nawaz, A.; Shabbir, M.A.; Munekata, P.E.S.; Lorenzo, J.M.; et al. Functional and Nutraceutical Significance of Amla (Phyllanthus emblica L.): A Review. Antioxidants 2022, 11, 816. https://doi.org/10.3390/antiox11050816