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In today’s world, there’s hardly anyone who hasn’t heard about superfoods, isn’t it? The internet is abuzz with the health benefits of superfoods and recommendations about what to have and what not. This is a fairly new term which refers to foods that have minimal calories but offer maximum nutritional benefits. They are rich in antioxidants, vitamins and minerals.
Although currently there are no standard criteria or legal definitions to classify any food as a superfood, certain foods are accepted by nutritionists as superfoods based on their nutritional benefits. While some of these foods are available throughout the world, some are specific to each country and have been used in local foods for generations.
Let’s take a look at 9 local superfoods in Malaysia and why they are considered so.
Almost every Malaysian is used to cooking with turmeric as it is a staple in almost every Malaysian home. Turmeric is an active ingredient with a wide range of nutritional benefits. From proteins to vegetables, turmeric goes well with everything.
Turmeric health benefits are enormous including improving brain function and fighting neuro-degenerative diseases. Turmeric is rich in antioxidants and loaded with anti-inflammatory properties that have beneficial effects for fighting heart disease, stroke, cancer and Alzheimer’s disease. Turmeric also aids in enhancing mood and memory for older adults.
Tofu is the main ingredient of many of Malaysia’s favourite foods including tempeh, tau foo fah, tauhu sumbat and more. Easily accessible and affordable, tofu is found in local snacks, curries and even deserts in restaurants, roadside stalls, food courts, malls and almost every Malaysian home.
But why is tofu considered a superfood? Mainly because it is a great source of protein, calcium, iron and minerals such as phosphorus and manganese. But this is not all as far as tofu benefits go. Tofu also contains nine essential amino acids which are not formed by the human body.
Yes, another of Malaysia’s favourite staples pandan is also a superfood. Not only in Malaysia, pandan is popular in other East Asian countries including the Philippines, Thailand and Sri Lanka. Pandan leaves thrive in tropical climates and are a part of almost every Malaysian home garden.
Pandan is one of the most accessible and affordable superfoods in Malaysia. It is a staple ingredient of a range of Malaysia’s favourite dishes, especially desserts.
Let’s talk about the benefits of pandan:
Yoghurt is a staple in Indian cuisine and is easily available in every Indian grocery near you. The yoghurt available in Indian grocery is richer in probiotics and a little different from yoghurt available in your local grocery store.
Yoghurt is rich in calcium, protein, vitamins and live culture (popularly known as probiotics) which improve bone health, gut health and overall immunity system. If you are lactose tolerant, consuming yoghurt regularly can provide relief from heartburn, indigestion and acid reflux. Yoghurt is rich in potassium and magnesium, which can help in blood pressure management.
Dhal is the go-to curry eaten with chapati, thosai, rice or roti canai. In fact, most of us hardly pay attention to it. But did you know that the main ingredients of dhal are lentils or split legumes which are considered superfoods?
It has been proven that legumes aid in weight loss due to their high protein content and low glycaemic index. Lentils are great sources of dietary fibre, potassium and folic acid which reduce the risk of heart disease and lower blood pressure.
Coconut is another superfood which is a favourite of most Malaysians. From coconut water to coconut milk, coconut has a variety of uses. It is packed with essential nutrients and there is a wide range of coconut superfood benefits.
Coconut is renowned for its immune-boosting properties. Its regular consumption strengthens the immune system and protects the body from illnesses and infections. Medium-chain triglycerides (MCTs) found in coconut improve cholesterol levels and reduce the risk of heart disease.
Coconut is rich in dietary fibre which slows down the release of glucose and improves insulin sensitivity, resulting in better blood sugar control. Coconut also improves digestive health and nourishes skin and hair.
Moringa oleifera is one of the most nutrient-dense foods which is renowned for its anti-inflammatory and antioxidant properties. It is also known as the miracle tree, ben oil tree, miracle tree or the horseradish tree and has been used for centuries for its health benefits.
Moringa is rich in various compounds such as vitamin A, vitamin B1, B2, B3, vitamin C, potassium, calcium, magnesium, phosphorus and iron. It is very low in fat and doesn’t contain anything harmful to cholesterol.
Moringa health benefits include skin and hair protection and nourishment, oedema treatment, protection of the liver, prevention and treatment of cancer, treatment of upset stomach and more!
Seaweed is a versatile superfood commonly used in Asian cuisine. Seaweed contains beneficial nutrients and antioxidants which support gut and heart health and help regulate blood sugar. Seaweed is high in fibre which can help in weight management by delaying hunger. Seaweed is rich in iodine and tyrosine which support thyroid function. In fact, seaweed is considered to be the best dietary source of iodine. Seaweed also contains vitamins B, K, iron and zinc that protect your cells from damage.
Last, but not least, we want to talk about another of Malaysia’s favourite foods – bean sprouts. Rich in vitamins and minerals, bean sprouts have enormous nutritional benefits. In fact, they contain five to six times more protein, vitamin C, and vitamin B complex than leafy greens.
Bean sprouts are loaded with nutrients and antioxidants which aid digestion, improve blood sugar regulation and improve the immune system.
Modern marketing may make you feel like including all the superfoods in your diet in large quantities. However, it is important to remember that every person’s body is different – what works for others may not work for you. Hence, it is important to include superfoods in your diet with moderation. Too much of anything is not good for the body.
If you suffer from any health issues, then it is important to exercise caution. It is advisable to consult your dietician or doctor before including superfoods in your diet, especially if it is something that you are not used to consuming.
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