Superfoods and supplements: what they can't do

Direct answer: ICMR-NIN says no single food item contains all the essential nutrients, which is why a varied diet matters more than any 'superfood'. Supplements can't replace food either: ICMR-NIN describes supplementation at RDA levels as something done under supervision. Whether you need a supplement is a doctor's call.

Are seeds like chia and flax worth eating?

ICMR-NIN suggests seeds such as fenugreek, amaranth, flax, chia and basil can be eaten three to four times a week as part of a varied diet.

What can't supplements replace?

The fibre, variety and many nutrients that come together in whole foods. ICMR-NIN also notes enriching ultra-processed foods doesn't make them wholesome.

When are supplements useful?

Only a doctor can say, after looking at your situation.

FAQ

Are multivitamins needed?

Ask a doctor; don't self-prescribe.

How do I spot hype?

Look for one food promising many benefits; check reliable sources like ICMR-NIN.

Further reading

• Why food variety matters

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, no single food has all nutrients, PDF p. 18 / printed p. 1; seeds three to four times a week, PDF p. 19 / printed p. 2; RDA and supervised supplementation, PDF p. 25 / printed p. 8; fortifying UPFs, PDF p. 116 / printed p. 99