Eating healthy has its multiple benefits relating to the mind and body including reduced risk of chronic diseases, increased energy levels, improved mood and better sleep.
A healthy diet also supports a strong immune system, healthy weight management, and improved cognitive function. Let’s look at the 10 healthy deshi food options found in Bangladesh that we should include in our daily menu:
1. Fish:
Fish is a Bengali’s all-time favourite and a staple protein source, especially Hilsa (Ilish), Rohu (Rui), and catfish (Magur). Fish is rich in omega-3 fatty acids and protein.
2. Lentils (Dal):
A meal without Dal seems incomplete for a Bengali and it is a great source of plant-based protein and fibre.
3. Leafy Greens (Shak):
Spinach (Palong Shak) and amaranth (Lal Shak) are rich in vitamins and minerals and should always be added in the menu.
4. Vegetable Curry:
Seasonal vegetables are a rage in Bangladesh. No one should miss out on them. A mix of seasonal vegetables cooked with spices, offers a variety of nutrients.
5. Brown Rice:
This is more common in the rural areas but is now gaining traction in the cities as well for its nutritional value. This provides sustained energy, fibre, and B vitamins.
6. Yogurt:
Sweet yogurt is a great dessert for any Bengali though the sour one’s are a good source of protein, calcium, and probiotics.
7. Fruits:
Fruits are everyone’s favourite. Papaya and banana are widely available along with other seasonal fruits that offer a range of vitamins and antioxidants. Pile up on fruits in your daily diet.
8. Nuts and Seeds:
Munching on to nuts and seeds is the best snack. They provide healthy fats, protein, fibre, and essential vitamins and minerals.
9. Eggs:
Be it breakfast, lunch or dinner, eggs always end up on the table, sometimes cooked for lunch or dinner and sometimes fried or boiled for breakfast. Eggs are a great source of protein, vitamins, and minerals. Make sure you have one a day.
10. Turmeric:
Turmeric is one of the most used spices in our curries. Bengalis cannot think of a curry without it. It contains curcumin, known for its anti-inflammatory and antioxidant properties and is great for the body.
