Seasonal superfoods for September to November
National diet guidance asks for a variety of vegetables and fruits at every meal[R1]. Seasonal produce is usually fresher and easier on the pocket.
| Food | Key nutrient (plain words) | Easy way to eat |
|---|---|---|
| Amla | Very rich in vitamin C | Raw with salt, chutney, or murabba |
| Guava | Vitamin C and fibre | Sliced with chaat masala as a snack |
| Pumpkin | Beta-carotene (turns into vitamin A) | Sabzi, soup or halwa |
| Sweet potato | Fibre and beta-carotene | Roasted or boiled chaat |
| Spinach, methi, bathua | Iron, folate and fibre | Dal, paratha or saag |
| Groundnut and sesame | Protein and good fats | Chikki or a spoon in poha |
Food labels decoded
The +F logo is a blue square with a plus sign and an F. Only makers approved by FSSAI (Food Safety and Standards Authority of India) may print it. Once a food is fortified, the logo is compulsory[R2]. Iodised salt is the only staple that must be fortified by law, which is why it skips the logo[R3].
| Label term | What it means |
|---|---|
| +F logo | Vitamins or minerals added within an official range |
| "Fortified with ..." | Names exactly what was added, such as iron or vitamin D |
| Iodised salt | Salt with iodine; required for all table salt |
| Double fortified salt | Salt with both iodine and iron |
| Iron-fortified pack warning | Note for people with thalassemia or sickle cell anaemia |
| Green dot / brown triangle | Vegetarian / non-vegetarian food |
Example: Priya fortified rice bran oil 1 L is a fortified flour; look for the +F mark and the "fortified with" line on its pack.
- Fortified food tops up a normal diet; it does not replace fresh food.
- Wash leafy greens well, since mud and insects collect in them after rains.
- Buy produce that is firm and unbruised, and use greens within two days.
- Pregnant women, children and anyone on medicine should talk to a doctor or dietitian before changing their diet.
Skin and hair friendly foods
Humid weather can leave skin and hair feeling dull. A balanced plate plus enough water supports them; no single food is a cure.
| Food | What it gives | Simple idea |
|---|---|---|
| Curd and buttermilk | Protein and good bacteria | Chaas with lunch |
| Eggs, paneer, dals | Protein for hair | One protein item each meal |
| Carrot, papaya | Beta-carotene | Salad or fruit bowl |
| Walnut, flaxseed | Healthy fats | A small handful daily |
| Coconut water | Fluids and minerals | In place of sugary drinks |
Frequently Asked Questions
Is fortified atta enough to fix low iron?
Are packaged amla juices as good as fresh amla?
Does iodised salt mean I should use more salt?
References
JioMart is a Reliance Retail platform. Products linked are examples, not recommendations. Prices and availability may change.