Whilst it’s not a scientific term per se, superfood is a widely used term given to the cream of the crop. These delicious whole food are great for those who are looking for nutrient-rich food that can help you get whatever you desire. Whilst the term is an attention-grabbing marketing ploy, you’ll be surprised to know that you may already have these in your kitchen!
Whilst it’s important to incorporate some of these into your diet, know that everything in life should be done in moderation. In this insightful read, we have highlighted their key benefits that can help enrich our lives. A trusted accompaniment to your familiar dishes, they don’t only taste good but are also fantastic for your body and wellbeing. Without further ado, here are the 8 best superfoods in Singapore!
Note: This list is strictly not in order.
Small but packing a great big punch, garlic is easily one of the most accessible superfoods you can ever find. This vegetable is closely related to the onion, shallot and leek family and is widely used all over the world. Rich in sulfur, garlic has been noted to have various cancer-fighting properties. What’s more, it is rich in manganese, vitamin C, vitamin B6, selenium and fibre! All these vital nutrients will help support your body and keep you in the best state so don’t be hesitant about adding garlic into your recipes.
Tip: Being so versatile, garlic has been named one of the key ingredients for any kind of soup-base dish. Another way to eat garlic is by mincing it and adding it to mash potatoes or roast it whole with your choice of protein to allow for a gentler taste to come through. Nutritious and delicious, garlic is, without doubt, a spectacular ingredient to add to your meals!
2. Chia Seed
Although they may be tiny in size, chia seeds are full-packed with all the good things that our body desires. Containing antioxidants, fibre, protein, calcium, phosphorus, magnesium and omega-3 fatty acids; chia seeds deliver a punch whilst still being a low-calorie food. Just one tablespoon of them contains roughly 69 calories, perfect for those who are on a diet. Fun-fact: These tiny black or white seeds were a staple to the Aztecs and Mayans back in the day!
Tip: Chia seed puddings are a great breakfast food that you can swiftly prepare the night before. Simply soak half a cup of chia seeds with your choice of pudding flavour and feel free to top it up with your favourite honey and fruit. As chia seeds expand in water to form a gel, they are great as an egg substitute in many vegan dessert recipes. For a simpler way to enjoy chia seeds, simply add them to a glass of water to drink!
3. Green Tea
With many variants in the market, green tea is an underrated superfood to add to your diet. Loaded with antioxidants and polyphenolic compounds which have strong anti-inflammatory effects, this is great for those who’d want an added boost to your daily life. If you haven’t heard, green tea also protects you from the sun’s harmful UV rays and can help to lower your risk of skin cancer.
Tip: Packed with caffeine, green tea makes for a great alternative to your morning cup of coffee. A great tool for weight loss, simply add the leaves to boiling water and drink it while it’s hot. If you have a sweet tooth, try playing around with matcha and add it to your puddings, cheesecakes or even ice cream to enjoy the benefits just the way you like it!
This bright yellow spice is a staple to many Southeast Asian cuisines, but did you know that it ranks very high in the superfood ranks? The top component found in turmeric is called curcumin, which is rich in antioxidants and anti-inflammatory effects, effective for those suffering from certain types of cancer, heart disease and diabetes. This superfood is effective in soothing your mind and body which makes it a perfect wellness ingredient that are even used by spas and massage parlours.
Tip: Turmeric can be added to pretty much any marinade. With a mild flavour, it also comes with a bright yellow colour. Whether it’s for your Tofu Stir Fry or Spiced Roasted Chicken, turmeric is truly versatile. Another way you can enjoy it is by making a ‘Golden Latte’. To enjoy this, simply mix one teaspoon into milk and have it before you go to bed and catch up on your beauty sleep!
One of the most sought-after fish, salmon has a unique flavour that can’t be easily replicated. This superfood is chock-full of incredible benefits that are great for your body. Known for being a rich source of omega-3 fatty acids, this is a great dose of healthy fat that you can easily incorporate in your diet. Including salmon in your diet may play a part in lowering your risk of heart disease as well as diabetes. Contrary to the belief, these healthy fats help to boost weight loss by keeping you fuller longer.
Tip: Salmon can be eaten in many different ways. You can go for the raw Japanese style like sashimi and sushi, or have it cooked by steaming, broiling, roasting or pan-frying. With salmon, the sky’s the limit. P.S. We highly recommend pairing dishes like Teriyaki Salmon with a side of leafy vegetables for an iron-rich meal!
Yet another superfood rich in omega-3 fatty acids, avocados are one of the most highly rated fruits that are recommended to be added to your diet. Avocados have a similar compound to olive oil which means it’s very rich in monounsaturated fats. Helping to reduce inflammation, avocados can help your body in multiple ways. It reduces your risk of attaining medical conditions such as cholesterol, heart disease, diabetes and metabolic syndrome – and that is just a portion of its benefits!
Tip: Avocados can be simply eaten raw with minimal preparations done to it. Have it on a slice of wholegrain toast for breakfast or blend it with milk to make a hearty morning smoothie. Being a great source of healthy fats, toss some chunks into your salad for the extra richness!
7. Sweet Potato
Despite its name, sweet potatoes are one of the best forms of carbohydrates to include in your diet. Whilst the nutritional content may vary from its variations, all contain one key component, carotenoids. This is a type of antioxidant that reduces the risk of cancer cells forming in your body. What’s more, Sweet Potato is a slow-digesting starch, meaning that it doesn’t cause a spike in your insulin level.
Tip: Sweet potatoes can be roasted, boiled or placed in an air fryer as a guilt-free snack. They are great as a side to your main dishes and just need a bit of salt and pepper to taste. Or for a yummy treat, bake mashed sweet potatoes in a pie crust for a traditional American dessert that is enjoyed on special occasions!
Spoil yourself and choose from Enoki, Button, Portobello, Shiitake, Crimini or Oyster. Mushrooms come in a wide variety of sizes, shapes and flavours which make them a great addition to just about any meal. This edible fungus boosts vitamin A, potassium, fibre, and a wide ray of antioxidants. For those who dislike eating leafy vegetables, mushroom makes a great substitute for picky eaters.
Tip: Mushrooms can be prepared in a variety of ways, depending on the species. Enoki mushrooms can be easily added to stir-fried dishes with its noodle-like texture. For one, Portobello mushrooms are great for grilling as a whole and act as a vegetarian substitute in burgers. Or, you could go for a classic mushroom soup with low-fat cream, and let the wonderful earthy taste run wild in a hearty rick soup. See, mushrooms are truly versatile which makes them one of the best superfood out there!