Ingredient health guide: benefits, roots and the science

Turmeric (haldi)

हल्दी ہلدی

Curcuma longa

Key compounds

Curcuminoids, mainly curcumin, the pigment that makes turmeric golden.

Traditional roots

Turmeric has been used for centuries in Ayurveda, India’s traditional medicine, for indigestion, respiratory infections and liver complaints.

What the science says

Curcumin affects inflammation pathways in lab studies, but NIH says research in people is limited. On its own it is poorly absorbed; it dissolves in fat, and black pepper’s piperine raised its absorption in a small human study. Cooking turmeric in oil with black pepper, as Desi recipes do, makes the most of it.

Keep in mind

• Cooking amounts are considered safe. Turmeric supplements, especially high-absorption curcumin products, appear to have become the most common cause of herbal-related liver injury in the US, according to NIH’s LiverTox. Ask your doctor before taking them.

Used in

Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Aam ka Achaar (Mango Pickle) · Paneer Bhurji (with Homemade Paneer) · Chana Dal · Green Moong Dal · Aloo Gobi

Sources: NIH NCCIH: Turmeric · Shoba et al., piperine and curcumin absorption (Planta Medica, 1998) · NIH LiverTox: Turmeric

Cumin (jeera)

जीरा زیرہ

Cuminum cyminum

Key compounds

Cuminaldehyde, its main aroma compound, plus terpenes and flavonoids.

Traditional roots

In Ayurveda, Unani and Siddha medicine, cumin seeds are used to ease indigestion, bloating and diarrhea.

What the science says

Lab and animal studies point to antioxidant, antimicrobial and blood-sugar effects, but strong clinical trials in people are still lacking. In the kitchen, blooming whole seeds in hot fat (tadka) pulls their fat-soluble aroma compounds into the oil.

Keep in mind

• Safe in cooking amounts.

Used in

Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Aam ka Achaar (Mango Pickle) · Paneer Bhurji (with Homemade Paneer) · Sookhe Kaale Chole · Chana Dal · Green Moong Dal · Aloo Gobi

Sources: Johri, Cuminum cyminum and Carum carvi: an update (Pharmacognosy Reviews, 2011) · Mnif & Aifa, Cumin from traditional uses to potential biomedical applications (Chem Biodivers, 2015)

Coriander (dhaniya)

धनिया دھنیا

Coriandrum sativum

Key compounds

Linalool dominates the seeds’ essential oil, giving their citrusy, floral scent.

Traditional roots

One of the oldest plants used as both food and medicine, traditionally taken for digestive complaints.

What the science says

Seed and leaf extracts show antimicrobial, antioxidant, blood-sugar-lowering and cholesterol-lowering effects, mostly in lab and animal studies. Human evidence is limited.

Keep in mind

• Safe in cooking amounts.

Used in

Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Aam ka Achaar (Mango Pickle) · Paneer Bhurji (with Homemade Paneer) · Sookhe Kaale Chole

Sources: Laribi et al., Coriander and its bioactive constituents (Fitoterapia, 2015)

Fennel seeds (saunf)

सौंफ سونف

Foeniculum vulgare

Key compounds

trans-Anethole, the sweet licorice-like aroma, with fenchone and flavonoids.

Traditional roots

Used in traditional medicine for digestive, respiratory and reproductive complaints and to support breast-milk supply. Chewing saunf after a meal is a classic Desi digestive and breath freshener.

What the science says

A large review found antimicrobial, antispasmodic and anti-inflammatory activity, mostly in lab and animal studies. Good human trials are few.

Keep in mind

• Concentrated fennel oils and extracts are not the same as the seeds used in food.

Used in

Restaurant-Style Kadai Chicken · Aam ka Achaar (Mango Pickle) · Meethe Pude (Meetha Pura) · Achaari Chicken · Khatte Aloo with Puri

Sources: Badgujar et al., Foeniculum vulgare: a review (BioMed Research International, 2014)

Black pepper (kali mirch)

काली मिर्च کالی مرچ

Piper nigrum

Key compounds

Piperine, the compound behind its bite.

Traditional roots

Black pepper was one of the most valuable spices of the ancient spice trade, carried from India’s Malabar Coast.

What the science says

In a small human study, 20 mg of piperine taken with curcumin raised curcumin levels in the blood about 20-fold. That is why recipes on this site pair turmeric with black pepper.

Keep in mind

• The same absorption boost is why piperine is added to some turmeric supplements, which have been linked to liver injury. Cooking amounts are not a concern.

Used in

Restaurant-Style Kadai Chicken · Tandoori Chicken · Tandoori Lamb Chops

Sources: Shoba et al., piperine and curcumin absorption (Planta Medica, 1998) · Drug-induced liver injury associated with turmeric (Case Reports in Gastroenterology)

Red chili (lal mirch)

लाल मिर्च لال مرچ

Capsicum annuum

Key compounds

Capsaicin, which triggers the heat-sensing receptor TRPV1 on the tongue, plus carotenoid pigments that give the red color.

Traditional roots

Chilies reached India from the Americas in the 1500s and quickly became central to Desi cooking.

What the science says

In a study of nearly 500,000 adults in China, people who ate spicy food 6–7 days a week had a 14% lower relative risk of death over about 7 years than those who ate it less than once a week. The study was observational, so it shows a link, not proof that chilies caused it.

Keep in mind

• Can worsen heartburn. Kashmiri chili is mild and colorful; cayenne-type powders are much hotter.

Used in

Creamy Mushroom Masala · Aam ka Achaar (Mango Pickle) · Paneer Bhurji (with Homemade Paneer) · Tandoori Momos · Tandoori Chicken · Tandoori Lamb Chops · Bread Pakora · Chicken 65 · Restaurant-Style Kadai Chicken · Chili Garlic Momos · Steamed Chicken Momos · Missi Roti (Dal Paratha) · Adrak ka Achaar (Ginger Pickle) · Aloo Bread Rolls

Sources: Lv et al., Consumption of spicy foods and total and cause specific mortality (BMJ, 2015)

Fenugreek (methi dana and kasuri methi)

मेथी میتھی

Trigonella foenum-graecum

Key compounds

Soluble fiber (galactomannan) in the seeds, and sotolon, the compound that smells like maple syrup.

Traditional roots

Fenugreek has a long history as both food and medicine in India and China, traditionally used for diabetes and to increase breast-milk supply.

What the science says

NIH says some studies suggest fenugreek may lower blood sugar in type 2 diabetes, but many were not high quality. Studies on milk supply have had mixed results.

Keep in mind

• Safe in food amounts. NIH says it is not safe during pregnancy in amounts greater than those in food, large doses may cause a harmful drop in blood sugar, and it can cause allergic reactions.

Used in

Aam ka Achaar (Mango Pickle) · Punjabi Kadhi Pakora · Achaari Chicken · Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Paneer Bhurji (with Homemade Paneer) · Dal Makhani · Tandoori Momos · Tandoori Chicken · Tandoori Lamb Chops · Missi Roti (Dal Paratha) · Mattar Paneer

Sources: NIH NCCIH: Fenugreek · NIH LactMed: Fenugreek

Cinnamon (dalchini)

दालचीनी دار چینی

Cinnamomum cassia and C. verum

Key compounds

Cinnamaldehyde gives the warm aroma. Cassia cinnamon, the common US type, also contains coumarin.

Traditional roots

A prized bark spice for thousands of years, used in sweets, rice and garam masala.

What the science says

Cinnamon is often promoted for blood sugar, but NIH finds the research inconsistent.

Keep in mind

• NIH notes that cassia cinnamon contains coumarin, which can harm the liver. Normal cooking amounts usually aren’t a problem, but long-term heavy use could matter for sensitive people, such as those with liver disease. Ceylon cinnamon has much less coumarin.

Used in

Cinnamon Raisin Walnut French Toast with Blueberry Syrup

Sources: NIH NCCIH: Cinnamon

Green cardamom (elaichi)

इलायची الائچی

Elettaria cardamomum

Key compounds

Aromatic essential oil (mainly 1,8-cineole and α-terpinyl acetate), plus phenolic compounds.

Traditional roots

Used in traditional medicine for digestion and fresh breath, and in Desi kitchens to perfume sweets and chai.

What the science says

Small clinical trials using about 3 g a day have reported improvements in cholesterol and other metabolic markers, but trials are few and results are mixed.

Keep in mind

• Safe in cooking amounts.

Used in

Coconut Sooji Halwa · Seviyan (Vermicelli Kheer) · Rasmalai · Meethe Pude (Meetha Pura)

Sources: Yahyazadeh et al., Cardamom and the metabolic syndrome: narrative review (Iran J Basic Med Sci, 2021) · Ashokkumar et al., Botany, traditional uses and biological activities of cardamom (J Ethnopharmacol, 2020)

Nigella seeds (kalonji)

कलौंजी کلونجی

Nigella sativa

Key compounds

Thymoquinone, the main active compound in the seed oil.

Traditional roots

Known as habbat-ul-sauda (“the black seed”) in Unani and Prophetic medicine (Tibb-e-Nabwi), where it is prized as a remedy for many ailments.

What the science says

Dozens of small clinical trials have tested black seed for blood pressure, cholesterol, blood sugar and asthma. Reviews conclude that most of these effects still need larger, better-designed studies.

Keep in mind

• Black-seed oil supplements are far more concentrated than seeds in food. Check with your doctor before using them.

Used in

Aam ka Achaar (Mango Pickle) · Achaari Chicken

Sources: Ahmad et al., A review on therapeutic potential of Nigella sativa (Asian Pac J Trop Biomed, 2013) · Tavakkoli et al., Review on clinical trials of black seed and thymoquinone (J Pharmacopuncture, 2017)

Mustard seeds and mustard oil (rai and sarson ka tel)

राई · सरसों का तेल رائی · سرسوں کا تیل

Brassica juncea and Sinapis alba

Key compounds

Glucosinolates. When seeds are cracked and wet, the enzyme myrosinase turns them into sharp isothiocyanates. Mustard oil is high in monounsaturated fat and contains erucic acid.

Traditional roots

Mustard oil is the traditional fat of Punjabi and Bengali pickles and cooking.

What the science says

The pungency only forms after the seed is cracked, which is why achaar uses split mustard (rai kuriya) and why the heat fades when mustard is cooked.

Keep in mind

• FDA does not allow expressed mustard oil to be sold as a cooking oil in the US because of its erucic acid; it is sold labeled for external use. See the achaar recipe for alternatives.

Used in

Aam ka Achaar (Mango Pickle) · Achaari Chicken

Sources: FDA Import Alert 26-04: expressed mustard oil

Spice blends and amchur (garam masala, chaat masala, achaar masala)

मसाले · अमचूर مصالحے · امچور

Key compounds

Blends combine the spices above. Amchur is dried unripe mango, tart from its natural fruit acids.

Traditional roots

Each family and region has its own garam masala. It goes in at the end because its aromatics are delicate and fade with long cooking.

What the science says

A pinch of a blend adds small amounts of many spices, so any health effect is the sum of small parts. The real benefit is flavor without extra fat or sugar.

Keep in mind

• Chaat masala usually contains black salt (kala namak), and pickle masalas are often salted, so both add sodium.

Used in

Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Paneer Bhurji (with Homemade Paneer) · Sookhe Kaale Chole · Dal Makhani · Rajma Chawal (Mothi Chawal) · Tandoori Momos · Tandoori Chicken · Tandoori Lamb Chops · Aloo Bread Rolls · Chana Dal · Aloo Gobi · Dahi Puri (Doi Phuchka) · Aam ka Achaar (Mango Pickle) · Bread Pakora · Khatte Aloo with Puri

Sources: Dietary Guidelines for Americans

Salt and soy sauce (namak)

नमक نمک

Sodium chloride

Key compounds

Sodium and chloride.

Traditional roots

Salt has preserved food for millennia. In achaar it draws water out of the mango by osmosis, helping keep spoilage microbes away.

What the science says

Sodium is essential, but most people eat too much, which raises blood pressure. The Dietary Guidelines advise adults to keep sodium under 2,300 mg a day, about 1 teaspoon of salt.

Keep in mind

• Pickles, chaat masala, soy sauce, canned beans and store-bought pastes add hidden sodium. A tablespoon of regular soy sauce has close to 900 mg; low-sodium versions have much less. Rinsing canned beans removes some sodium too.

Used in

Aam ka Achaar (Mango Pickle) · Sookhe Kaale Chole · Adrak ka Achaar (Ginger Pickle) · Steamed Chicken Momos · Chili Garlic Momos · Chicken Sweet Corn Soup · Veg Hakka Noodles

Sources: Dietary Guidelines for Americans · Duyff, Mount & Jones, sodium reduction in canned beans (J Culinary Science & Technology, 2011)

Ginger and garlic (adrak and lahsun)

अदरक · लहसुन ادرک · لہسن

Zingiber officinale and Allium sativum

Key compounds

Gingerols in fresh ginger, which turn into sharper shogaols when dried or cooked. In garlic, crushing triggers an enzyme that forms allicin.

Traditional roots

NIH notes ginger has had a prominent role in Chinese, Indian and Japanese medicine for hundreds of years, and garlic has been used as both medicine and spice for thousands of years.

What the science says

NIH says ginger may help mild nausea and vomiting in pregnancy. Garlic supplements may lower total and LDL cholesterol a little in people with high cholesterol, and may help high blood pressure, though that evidence is limited.

Keep in mind

• Cooking amounts are considered safe. Garlic supplements may raise bleeding risk, so tell your doctor if you take blood thinners or have surgery planned.

Used in

Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Steamed Chicken Momos · Chili Garlic Momos · Tandoori Chicken · Tandoori Lamb Chops · Adrak ka Achaar (Ginger Pickle) · Chicken Sweet Corn Soup · Chana Dal · Green Moong Dal · Aloo Gobi · Chicken 65

Sources: NIH NCCIH: Ginger · NIH NCCIH: Garlic

Onions and spring onions (pyaz)

प्याज़ پیاز

Allium cepa

Key compounds

Sulfur compounds (the ones that make you cry) and flavonoids such as quercetin.

Traditional roots

The backbone of North Indian and Pakistani gravies.

What the science says

Onions count toward your daily vegetables. In Desi cooking they’re mainly the flavor base: slow browning builds sweetness and savory depth through caramelization and the Maillard reaction.

Used in

Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Missi Roti (Dal Paratha) · Punjabi Kadhi Pakora · Paneer Bhurji (with Homemade Paneer) · Steamed Chicken Momos · Chili Garlic Momos · Chicken Sweet Corn Soup · Veg Hakka Noodles

Sources: Dietary Guidelines for Americans

Tomatoes (tamatar)

टमाटर ٹماٹر

Solanum lycopersicum

Key compounds

Lycopene, the red carotenoid, plus vitamin C and potassium.

Traditional roots

Tomatoes came to South Asia from the Americas only a few centuries ago, yet they are now essential to the masala base.

What the science says

Cooking makes more lycopene available. In a Cornell study, heating tomatoes for 30 minutes raised available trans-lycopene by about 164% and antioxidant activity by about 62%, while vitamin C fell about 29%. Lycopene is fat-soluble, so cooking tomatoes in oil helps.

Used in

Restaurant-Style Kadai Chicken · Creamy Mushroom Masala · Rajma Chawal (Mothi Chawal) · Aloo Mattar

Sources: Dewanto et al., Thermal processing enhances the nutritional value of tomatoes (J Agric Food Chem, 2002)

Bell pepper (shimla mirch)

शिमला मिर्च شملہ مرچ

Capsicum annuum

Key compounds

Vitamin C and carotenoids.

Traditional roots

Known in Hindi and Urdu as shimla mirch, it gives kadai dishes their fresh crunch.

What the science says

Bell peppers are among the richest vegetable sources of vitamin C. Brief cooking, as in kadai chicken, keeps more of this heat-sensitive vitamin.

Used in

Restaurant-Style Kadai Chicken · Veg Hakka Noodles

Sources: NIH Office of Dietary Supplements: Vitamin C

Lemon (nimbu)

नींबू لیموں

Citrus limon

Key compounds

Citric acid and vitamin C.

Traditional roots

A squeeze of nimbu finishes dals, chaats and curries across South Asia.

What the science says

Vitamin C helps your body absorb the iron in plant foods like lentils and beans, so lemon on dal is a smart pairing.

Used in

Restaurant-Style Kadai Chicken · Paneer Bhurji (with Homemade Paneer) · Tandoori Chicken · Tandoori Lamb Chops · Adrak ka Achaar (Ginger Pickle) · Green Moong Dal

Sources: NIH Office of Dietary Supplements: Vitamin C · NIH Office of Dietary Supplements: Iron

Raw green mango (kairi)

कैरी کیری

Mangifera indica

Key compounds

Natural fruit acids that make unripe mango very sour.

Traditional roots

Summer achaar from raw mango is a tradition in almost every Desi household.

What the science says

In achaar, salt, acid and oil work together: salt pulls out water, the fruit’s acid lowers pH, and the oil layer limits air, which together keep spoilage microbes in check.

Keep in mind

• Homemade pickles are not tested shelf-stable products. Refrigerate them and discard any with mold or an off smell.

Used in

Aam ka Achaar (Mango Pickle)

Sources: Dietary Guidelines for Americans

Mushrooms (khumbi)

खुंभी کھمبی

Agaricus bisporus

Key compounds

Natural glutamates for savory flavor; ergosterol, which UV light turns into vitamin D.

Traditional roots

A newer arrival in Desi kitchens, now a favorite vegetarian swap for meat.

What the science says

Mushrooms are very low in calories. Those exposed to UV light (labeled “high in vitamin D”) can supply a large share of daily vitamin D; regular cremini contain little.

Used in

Creamy Mushroom Masala

Sources: Cardwell et al., mushrooms as a source of vitamin D (Nutrients, 2018) · NIH Office of Dietary Supplements: Vitamin D

Blueberries and raisins (kishmish)

किशमिश کشمش

Vaccinium and Vitis vinifera

Key compounds

Fiber, potassium and plant pigments (anthocyanins give blueberries their color).

Traditional roots

Kishmish and other dried fruit (mevā) are classic in halwa, seviyan and festive sweets.

What the science says

Whole fruit counts toward the fruit the Dietary Guidelines recommend. Dried fruit is concentrated: ½ cup of raisins counts as 1 cup of fruit, with the sugar and calories to match.

Used in

Cinnamon Raisin Walnut French Toast with Blueberry Syrup · Coconut Sooji Halwa

Sources: Dietary Guidelines for Americans

Beans and lentils (rajma, kala chana, urad)

राजमा · काले चने · उड़द راجما · کالے چنے · ماش

Phaseolus vulgaris, Cicer arietinum, Vigna mungo

Key compounds

Fiber, plant protein, folate, iron, potassium and slow-digesting starch.

Traditional roots

Dal and beans have been the protein foundation of South Asian diets for thousands of years.

What the science says

Diets rich in pulses are linked to lower LDL cholesterol and better blood sugar control, and their slow-digesting starch gives a gentler blood-sugar rise than refined grains. Pairing them with rice gives a more complete protein.

Keep in mind

• Raw or undercooked kidney beans contain phytohaemagglutinin, a toxin destroyed only by thorough boiling; canned beans are already cooked.
• Rinsing canned beans cut their sodium by about 41% in one study.

Used in

Dal Makhani · Rajma Chawal (Mothi Chawal) · Sookhe Kaale Chole · Dahi Puri (Doi Phuchka)

Sources: Harvard T.H. Chan School of Public Health: Legumes and pulses · Dietary guidance for pulses (Annals of the New York Academy of Sciences, 2017) · Pulses: healthy and sustainable food sources (Int J Mol Sci, 2017) · FDA Bad Bug Book: phytohaemagglutinin in red kidney beans · Duyff, Mount & Jones, sodium reduction in canned beans (J Culinary Science & Technology, 2011)

Semolina, flour, vermicelli and bread (sooji, maida, seviyan)

सूजी · सेवइयां سوجی · سویاں

Triticum durum and T. aestivum

Key compounds

Starch and wheat protein (gluten); durum wheat is higher in protein than many soft flours.

Traditional roots

Sooji halwa and seviyan are festival staples, from Navratri to Eid.

What the science says

Semolina, vermicelli and white bread are refined grains. The Dietary Guidelines advise making at least half your grains whole.

Keep in mind

• Contains wheat (gluten).

Used in

Coconut Sooji Halwa · Seviyan (Vermicelli Kheer) · Steamed Chicken Momos · New Yorker Crepe · Cinnamon Raisin Walnut French Toast with Blueberry Syrup

Sources: Dietary Guidelines for Americans

Chicken and turkey (murgh)

चिकन مرغ

Key compounds

Complete protein with all the essential amino acids; skinless poultry is relatively low in saturated fat.

Traditional roots

From kadai chicken to momos, poultry is the most popular meat in Desi home cooking.

What the science says

The Dietary Guidelines list poultry among the protein foods to rotate with beans, lentils, eggs, fish and nuts. Choosing skinless cuts or lean mince keeps saturated fat lower.

Keep in mind

• Cook ground chicken or turkey to 165°F (74°C); grinding spreads surface bacteria through the meat, so it must be cooked through.

Used in

Steamed Chicken Momos · Chicken Sweet Corn Soup

Sources: Dietary Guidelines for Americans · FoodSafety.gov: safe minimum internal temperatures

Milk, paneer and ricotta (doodh, paneer, chhena)

दूध · पनीर دودھ · پنیر

Key compounds

Calcium and high-quality casein and whey protein.

Traditional roots

Milk sweets and fresh paneer are central to North Indian and Pakistani cooking.

What the science says

Dairy foods are the main source of calcium in most diets. Paneer forms when acid makes casein proteins clump in hot milk, trapping fat and some whey.

Keep in mind

• Full-fat dairy adds saturated fat; see ghee and cream below.

Used in

Coconut Sooji Halwa · Paneer Bhurji (with Homemade Paneer) · Seviyan (Vermicelli Kheer) · Rasmalai · New Yorker Crepe · Mattar Paneer · Creamy Mushroom Masala

Sources: NIH Office of Dietary Supplements: Calcium · Khan & Pal, Paneer production: a review (J Food Sci Technol)

Yogurt (dahi)

दही دہی

Key compounds

Calcium, protein and, in yogurts with live cultures, bacteria such as Lactobacillus.

Traditional roots

Homemade dahi, set from yesterday’s batch, is a daily staple and a classic cooling side.

What the science says

NIH says probiotics may help some kinds of diarrhea, but strong evidence for most other uses is lacking, and not every yogurt contains live cultures. In marinades, yogurt’s mild acid tenderizes meat gently.

Used in

Restaurant-Style Kadai Chicken · Tandoori Momos · Tandoori Chicken · Tandoori Lamb Chops · Dahi Puri (Doi Phuchka) · Punjabi Kadhi Pakora · Chicken 65 · Achaari Chicken

Sources: NIH NCCIH: Probiotics, usefulness and safety · NIH Office of Dietary Supplements: Calcium

Ghee, butter and cream (ghee, makkhan, malai)

घी · मक्खन · मलाई گھی · مکھن · ملائی

Key compounds

Mostly saturated fat. Ghee is butter with its water and milk solids removed.

Traditional roots

Ghee is central to South Asian cooking and ritual. Clarifying removes milk solids and water, so it keeps well and tolerates high heat.

What the science says

The American Heart Association reports that replacing saturated fat with polyunsaturated vegetable oils lowered cardiovascular disease by about 30% in trials. The Dietary Guidelines advise keeping saturated fat under 10% of daily calories.

Keep in mind

• Use for flavor at the finish, and cook the base in a vegetable oil, to cut saturated fat without losing the taste.

Used in

Restaurant-Style Kadai Chicken · Rajma Chawal (Mothi Chawal) · Missi Roti (Dal Paratha) · Chana Dal · Meethe Pude (Meetha Pura) · Cinnamon Raisin Walnut French Toast with Blueberry Syrup · Coconut Sooji Halwa · Dal Makhani · Seviyan (Vermicelli Kheer) · New Yorker Crepe · Creamy Mushroom Masala

Sources: American Heart Association: Dietary fats and cardiovascular disease, top things to know (2017) · Dietary Guidelines for Americans

Coconut (nariyal)

नारियल ناریل

Cocos nucifera

Key compounds

Mostly saturated fat, plus fiber in the grated flesh.

Traditional roots

Essential across coastal South Asia, and a festive addition to North Indian sweets.

What the science says

The American Heart Association notes that 82% of the fat in coconut oil is saturated and that it raises LDL cholesterol, despite its healthy reputation.

Used in

Coconut Sooji Halwa

Sources: American Heart Association: Dietary fats and cardiovascular disease, top things to know (2017)

Eggs (ande)

अंडे انڈے

Key compounds

Complete protein and choline.

Traditional roots

Anda bhurji and anda paratha are beloved Desi breakfasts.

What the science says

Eggs are one of the best sources of choline, which the body needs for memory, mood and muscle control.

Keep in mind

• Each large egg has about 185 mg of dietary cholesterol. The Dietary Guidelines advise keeping dietary cholesterol as low as possible within a healthy eating pattern.

Used in

Cinnamon Raisin Walnut French Toast with Blueberry Syrup · Chicken Sweet Corn Soup · New Yorker Crepe

Sources: NIH Office of Dietary Supplements: Choline · Dietary Guidelines for Americans

Walnuts (akhrot)

अखरोट اخروٹ

Juglans regia

Key compounds

Alpha-linolenic acid (ALA), a plant omega-3 fat, plus polyphenols.

Traditional roots

Kashmiri walnuts are prized across South Asia.

What the science says

FDA allows a qualified health claim: supportive but not conclusive research shows that eating 1.5 oz of walnuts a day, as part of a diet low in saturated fat and cholesterol and without adding calories, may reduce the risk of coronary heart disease.

Keep in mind

• Tree nut allergen.

Used in

Cinnamon Raisin Walnut French Toast with Blueberry Syrup

Sources: NIH Office of Dietary Supplements: Omega-3 fatty acids · FDA: Qualified health claims, letters of enforcement discretion (walnuts and heart disease)

Sugar and maple syrup (cheeni)

चीनी چینی

Key compounds

Sucrose, glucose and fructose. Maple syrup has trace minerals, but not enough to matter.

Traditional roots

Mithai are part of every celebration.

What the science says

The Dietary Guidelines advise keeping added sugars under 10% of daily calories, about 50 g (12 teaspoons) on a 2,000-calorie day.

Keep in mind

• Recipes on this site list lighter sugar options where it doesn’t hurt the result.

Used in

Cinnamon Raisin Walnut French Toast with Blueberry Syrup

Sources: Dietary Guidelines for Americans