Superfoods are packed with nutrients needed by the body to function optimally and are often rich in antioxidants, fibre and healthy fats.
While they tend to be considered exotic and expensive, the truth is that most Malaysians’ fridges are commonly stocked with a selection of these nutrient-dense foods in the form of everyday vegetables.
Here are 10 “superfood vegetables” that you should aim to consume on a regular basis. As a bonus, grown locally, these veggies will also be kind to your pockets.
1. Bok choy
Bok choy is rich in essential vitamins and nutrients that can help prevent cancer, thanks to the compounds indole, nitrile and sulforaphane, which have anti-inflammatory properties.
The calcium and potassium content lowers blood pressure and promotes heart health. One cup of this leafy green veg contains 140% of the daily recommended dose of vitamin A and over 75% of vitamin C.
2. Broccoli
Broccoli is packed with fibre, antioxidants, and vitamin C to aid iron absorption. While its content is not as much as in, say, a glass of milk, broccoli is still a great source of calcium that can help control blood pressure and build strong bones.
3. Red cabbage
Red cabbage is rich in vitamin C and is an antioxidant-rich immune booster. It also has cancer-fighting flavonoids that can help with weight loss by leading the body to release hormones that metabolise fat and suppress appetite.
4. Carrots
Carrots are rich in beta carotene, which is converted into vitamin A and can help improve eyesight. Beta carotene is said to also reduce the risk of certain cancers.
5. Beansprouts
Beansprouts or taugeh might not be everyone’s favourite vegetable, but the next time you catch yourself picking it out from your char kuey teow, consider that they are rich in chlorophyll, which cleanses the blood, detoxes, and allows the body to regenerate cells.
Beansprouts also have five times the protein, six times the vitamin C, and seven times the B-complex vitamins compared with leafy greens.
6. Pumpkin
A serving of cooked pumpkin provides plenty of iron, zinc, fibre, vitamin C and beta carotene. Pumpkin seeds, meanwhile, are a good source of protein and fibre, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.
7. Spinach
Spinach is loaded with nutrients aplenty in a low-calorie package. A 100g serving contains 28.1 microgrammes of vitamin C, or about 34% of the recommended daily intake!
Like other leafy greens, it contains chlorophyll, known as a cancer-fighting substance that blocks carcinogenic amines that form when foods are grilled at high temperatures. So the next time you’re cooking a steak, serve some spinach on the side.
8. Kai lan
Kai lan is the Asian cousin of kale and is power-packed with vitamins A, C, and K, as well as calcium and iron. It also has cancer-fighting properties.
9. Bitter gourd
This local favourite is a rich source of iron, magnesium, potassium, calcium, beta carotene, and vitamins like A and C.
Bitter gourd also contains various antioxidants and anti-inflammatory compounds that help lower bad cholesterol levels, reducing the risk of heart disease and stroke.
It also strengthens the immune system, improves respiratory health, boosts skin health, and contains anti-ageing properties.
10. Eggplant
Eggplant is low in calories and sodium, and is a great source of dietary fibre, potassium, and B vitamins.
It contains nasunin, an antioxidant that helps the brain by protecting the lipids in brain-cell membranes that let nutrients in and waste out.
Eggplant also contains anthocyanins, a type of flavonoid that reduces blood pressure and lowers the risk of cardiovascular disease.
This article first appeared in butterkicap.com.
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