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10 AFFORDABLE SUPERFOODS
The good news is they cost less than RM10.
KEEP your shopping list economical and nutritious with these power-packed foods.
Functional foods have been recognised as foods that contain phytonutrients and provide health benefits beyond basic nutrition. These are also referred to by some as "superfoods".
In the tropical land of Malaysia, well-known "superfoods" like organic fruits, salmon and blueberries are typically priced on the high side. As such, many who consider being health-conscious are often deterred at the thought of racking up a budget-blowing grocery bill.
What many don't realise, however, is that we Malaysians have access to a whole set of affordable "superfoods" right here in our own backyard. Chances are your own kitchen already has most of the "superfoods" listed here.
Ginger
A widely used ingredient in local dishes, ginger not only adds a punch to any dish, but has diverse pharmacological properties. Even before studies were carried out on this odd-shaped root, people have been benefiting from ginger for thousands of years. Studies have found evidence for the effectiveness of ginger as an antioxidant, anti-inflammatory agent, anti-nausea compound, as well as for its protective effects against certain diseases.
Papaya
Who wouldn't enjoy cold slices of papaya on a hot day? Papaya, or "pawpaw" as it's known in some countries, contains several carotenoids that are beneficial for health. Two of these are zeaxanthin and beta-carotene, which play a protective role in eye health. Lycopeneis is an antioxidant carotenoid that has been studied for its potential protective role for heart disease. Additionally, just one medium-sized fruit contains more than twice the amount of vitamin C you need in a day. Aside from nutrients, papayas pack plenty of fibre and are high in water content, promoting good digestive health.
Guava
When you think of "superfoods", guavas might not be on top of your list but this understated fruit is packed with unbelievable goodness. Guavas have a higher nutrient content of vitamin C compared to oranges, which helps boost your immune system and fight diseases. Another fantastic benefit of guava is that it's rich in fibre and is also a great natural laxative.
Kimchi
Due to its popularity, numerous studies have been carried out on kimchi to discover its benefits. Koreans have been eating this food for the longest time. Kimchi is considered a vegetable probiotic food that provides similar health benefits as yoghurt, as well as the advantages of a functional food. Studies have found that regular intake of kimchi reduces cholesterol, promotes brain health, strengthens the immune system and encourages healthy skin, among others.
Tofu
This delicate-tasting food is popular in Malaysian dishes, particularly in Chinese cuisine. Rich in both protein and isoflavones, the consumption of tofu is oftentimes associated with lowering the risk of certain age and lifestyle-related ailments, such as cardiovascular diseases and osteoporosis. Moreover, tofu is very low in calories, and contains no cholesterol.
Tempeh
A favourite among some vegetarians but considered an acquired taste to others, tempeh is often eaten as a substitute to meat due to its similar texture. A standard 85-gram serving contains more than half the protein of a steak. This fermented soybean has also been found to be rich in fibre, calcium, iron, omega3 fatty acids and B vitamins.
Bok Choy
Also referred to as "Chinese cabbage", the bok choy is a hero in the cruciferous vegetables category. Just one cup of the flower-shaped vegetable provides between 50-60% of your daily vitamin A and C needs. At the same time, bok choy contains a whole range of other nutrients, such as phosphorus, zinc, sodium, manganese, potassium, calcium and vitamins B and K.
Cultured Milk Drinks
Drinking cultured-milk drinks daily helps suppress the growth of harmful bacteria in the large intestine. Easily available, cultured milk drinks contains live, active microorganisms vital for better digestion and a stronger immune system. They also help reduce the risk of intestinal disturbances such as constipation, diarrhoea, ulcers, bloating, belching, bad breath, heartburn and even nausea.
Mangosteen
A somewhat exotic fruit to tourists, the strikingly purple mangosteen has been touted for its powerful antioxidant properties and wide range of nutrients. A few studies have shown that a regular intake of mangosteen yields significantly enhanced immune responses and better overall sense of personal wellness. Be cautious, though, as there are expensive bottled mangosteen concentrates in the market with over-reaching and often unsubstantiated health claims.
Turmeric
Also known as "Indian saffron", turmeric is another ingredient that has been lauded for thousands of years prior to modern medicine. Laboratory research on this spice over the past few decades have revealed that turmeric contains a high number of compounds that harbour beneficial effects. Besides being a powerful antioxidant, turmeric has been found to inhibit growth of certain pathogens and bad bacteria in the body.
Conclusion
These "superfoods" or "functional foods" are not intended to be the magic bullet to prevent or cure all diseases. They are to be used as part of a daily well-balanced diet to bring about health and nutritional benefits. You should also minimise unhealthy foods (high in salt, sugar and fat/oil) and try to include some physical activity in your daily routine. Make it a point to eat out less often, and make time for healthy home-cooked meals using the "superfoods" listed here. You and your family only have a healthier lifestyle to gain
good health isn't just a destination, it's a lifelong journey packed with physical and psychological benefits
