Every year, National Nutrition Week (September 1–7) serves as a reminder of the importance of making healthier food choices that contribute to lifelong well-being. This year in 2025, the focus will be on sustainability, mindful eating, and the traditional Indian superfoods that have fed our ancestors for generations. Whether it's the humble millets, protein-dense lentils, gut-healing curd, or spices with healing properties like turmeric, our Indian kitchen is brimming with treasures waiting to be highlighted. 

This National Nutrition Week 2025, let’s take a deep dive into how you can use nutritious Indian superfoods in your everyday meals - we will share tips, simple recipes and even twists to make healthy eating tasty and sustainable.

Why Indian Superfoods Should Be in Your Diet? 

When it comes to "superfoods" most of the time our focus is on international superfoods, like quinoa and chia. However, Indian diets did not rely on the newest trend of superfoods to be nutritionally sufficient. Indian diets have always included local nutrient-dense ingredients. Indian superfoods are seasonal, economical, and suitable for our climate. Importantly, Toronto has not embraced the ancient wisdom of Ayurveda and a traditional way of being that recognises the importance of Indian superfoods.

Here are a few reasons you should include Indian superfoods in your meals during National Nutrition Week 2025:

• Better nutrition: Foods that are rich in vitamins, minerals, antioxidants, and fibre.
• Sustainable: Grown locally, supporting farmers and development, reducing carbon footprint.
• Infinite possibilities: Used in traditional recipes and contemporary recipes.

Top Nutritious Indian Superfoods to Add to Your Diet

Millets 

Declared as the International Year of Millets in 2023, millets continue to trend in 2025. Rich in fibre, protein, and iron, millets help in managing weight, improving digestion, and stabilising blood sugar levels.

Millet Upma Recipe

Ingredients:

• 1 cup foxtail millet (thinai)
• 1 onion, chopped
• 1 carrot, beans, peas (chopped)
• 1 tsp mustard seeds
• Curry leaves, green chilli, ginger
• Salt to taste

Method:

1. Wash and soak the millet for 20 minutes.
2. Heat oil, add mustard seeds, curry leaves, chilli, and ginger.
3. Sauté onions and vegetables, then add millet.
4. Pour in 2½ cups of water and cook until fluffy.

Enjoy this wholesome millet upma as a healthy breakfast or dinner option this National Nutrition Week 2025.

Pro tip: Experiment with different varieties like ragi, bajra, and jowar to create millet rotis, millet dosa, and even millet kheer.

Turmeric

No discussion of Indian superfoods is complete without turmeric. Known for its anti-inflammatory and immunity-boosting properties, turmeric can be used beyond curries.

Turmeric Latte (Haldi Doodh) Recipe

Ingredients:

• 1 cup milk (dairy or plant-based)
• ½ tsp turmeric powder
• A pinch of black pepper
• ½ tsp cinnamon powder
• 1 tsp honey

Method:

1. Warm the milk and whisk in turmeric, pepper, and cinnamon.
2. Sweeten with honey before serving.

This soothing turmeric latte is perfect for bedtime during National Nutrition Week 2025.

Pro tip: Black pepper enhances the absorption of curcumin, the active compound in turmeric.

Curd

Fresh curd or dahi is a natural probiotic, great for gut health and digestion. From cooling raitas to smoothies, curd can be incorporated into multiple meals.

Curd Rice Recipe

Ingredients:

• 1 cup cooked rice
• ½ cup fresh curd
• Salt to taste
• Tempering: mustard seeds, curry leaves, green chilli, ginger

Method:

1. Mix rice and curd until creamy.
2. Add tempering on top and serve chilled.
   
    

This simple yet nourishing curd rice is a South Indian classic, ideal for summer and for celebrating National Nutrition Week 2025.

Pro tip: Add pomegranate seeds, cucumber, or grated carrots to your curd rice for an extra crunch.

Amla 

Amla (Indian gooseberry) is one of the richest sources of vitamin C, supporting immunity and skin health.

Amla Chutney Recipe

Ingredients:

• 4 fresh amlas, deseeded and chopped
• 2 green chillies
• 1-inch ginger piece
• Fresh coriander
• Salt and jaggery to taste

Method:

1. Blend all ingredients into a smooth chutney.
2. Serve with rotis, parathas, or rice.

This tangy amla chutney makes it easy to include amla in your meals this National Nutrition Week 2025.

Pro tip: Drinking warm amla juice with honey in the morning boosts metabolism.

Lentils

From toor dal to moong dal, lentils are a staple in every Indian household. High in protein, fibre, and iron, lentils are budget-friendly and versatile.

Moong Dal Cheela Recipe

Ingredients:

• 1 cup soaked moong dal
• 1 green chilli, ginger
• Chopped onions, coriander
• Salt, cumin seeds

Method:

1. Grind the soaked dal into a smooth batter.
2. Add veggies, salt, and spices.
3. Cook thin pancakes on a hot tawa.

This protein-rich moong dal cheela is a fantastic breakfast for National Nutrition Week 2025.

Pro tip: Pair moong dal cheela with mint chutney for extra freshness.

Seeds

Flaxseeds, chia seeds, and pumpkin seeds are nutrient-dense, providing omega-3s, protein, and minerals.

Flaxseed Raita Recipe

Ingredients:

• 1 cup curd
• 2 tbsp roasted flaxseed powder
• Salt, roasted cumin powder
• Fresh coriander

Method:

1. Whisk curd until smooth.
2. Mix in flaxseed powder and seasonings.
3. Serve chilled.

This crunchy and creamy flaxseed raita is a delicious way to add seeds to your diet during National Nutrition Week 2025.

Pro tip: Add seeds to smoothies, laddoos, or sprinkle on salads for an extra boost.

Moringa 

Moringa leaves, often called drumstick leaves, are loaded with calcium, iron, and antioxidants.

Moringa Paratha Recipe

Ingredients:

• 2 cups whole wheat flour
• 1 cup chopped moringa leaves
• Salt, chilli powder, turmeric
• Water for kneading

Method:

1. Mix flour with moringa leaves and spices.
2. Knead into dough and roll into parathas.
3. Roast on a hot tawa with ghee.

This hearty moringa paratha brings energy and nutrition to your breakfast table this National Nutrition Week 2025.

Pro tip: Add moringa powder to soups and smoothies for a daily nutrition boost.

National Nutrition Week 2025 is not solely about awareness; it's about action too. Adding Indian superfoods to your everyday recipes is the simplest and most sustainable method to improve health. Whether it's a comforting steaming bowl of curd rice, a warming plate of millet upma, or a healing cup of turmeric latte, every plate encompasses a dose of nutrition with traces of tradition.

For this National Nutrition Week, let's commit to including Indian superfoods not just for the next seven days, but also for the rest of your life. As they say, health is wealth, and all we need is in the kitchen!