Thinking of eating healthy, but not sure where to start? Whether you’re intending to lose some belly fat, improve your digestion, regulate your blood sugar, or just to look and feel better, the answer might just lie in the shelves of your supermarkets. Here are some superfoods you can begin incorporating into your daily diet to enjoy a myriad of health and mood-lifting benefits.
Avocado
The creamy avocado is a nutrient-packed superfood that deserves more than a guacamole. High in omega-3, insoluble fibre, folate, riboflavin, Vitamins A, B6, C, D and E, avocados help regulate blood pressure, prevent heart diseases, improve immunity and cardiovascular health. While almost 75% of its calories come from fats, most of the avocado fats are monounsaturated, which are known to reduce the bad cholesterol and increase the good cholesterol, high-density lipo-proteins.
Purchase it from any NTUC Fairprice supermarket (about SGD1.40 each), and try this recipe: avocado egg salad sandwich for your next packed lunch.
Chia seeds
The saying ‘good things come in small packages’ can’t be more true for chia seeds. Just one tablespoon each day of this low-calorie whole grain is all you need for a range of omega-3 fatty acids, antioxidants, minerals, protein and fibre. With more than 27 key nutrients, chia seeds improve digestion and blood circulation, increase healthy cholesterol, stabilises blood sugar level, and aid in brain health. When soaked, chia forms a gelatinous substance that keeps you full longer, and slows down the release of sugar from starches, giving you more energy, and elevating your mood.
Find it at SuperNature (online or at #B1-05/09 Forum the Shopping Mall, 583 Orchard Rd., 6304-1336) for SGD27, and try this recipe: blueberry oat breakfast smoothie.
Organic raw virgin coconut oil
Coconut oil has been around for decades, but has only come under the spotlight recently for its nutritional benefits. Previously frowned upon due to its high saturated fat content, recent studies have shown that it contains about 50% lauric acid, which helps increase levels of immunity, and prevent various heart problems, including high cholesterol and high blood pressure. The saturated fats have antimicrobial and antioxidant properties, and help in dealing with bacteria that cause indigestion. It also helps in the absorption of other minerals and amino acids.
Get a jar from NTUC Fairprice / Finest (SGD19.50 for 500ml), and try this recipe: no-bake chocolate granola bars.
1. Quinoa
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With the United Nations declaring 2013 the International Year of Quinoa, you can safely assume this supercrop is here to stay. This ‘mother grain’ contains all eight of the essential amino acids, has twice the amount of calcium in whole wheat, is high in protein, and can lower blood sugar and blood pressure levels. An excellent source of free phenols, which destroy free radicals in the bloodstream, quinoa can help slow down the aging process, decrease the risk of cancer and delay the appearance of fine lines and wrinkles.
Find it at any NTUC Fairprice or Cold Storage supermarkets ($7.00), and try this kale and quinoa pilaf.
Sweet potato
The unassuming sweet potato is not only rich in flavour, but nutrition too. High in anti-oxidants and anti-inflammatory nutrients, you can choose from over 200 varieties to benefit from; orange-fleshed, white-fleshed or even purple-fleshed. An excellent source of beta-carotene, each sweet potato leads the pack in Vitamin A content, reduces the risk of cancer, improves vision, regulates the blood sugar level in your body, and boasts 150% more anti-oxidants than blueberries.
Take your pick of sweet potatoes at any market or supermarket (about SGD0.60 each), and give your usual fries a twist with this recipe: spicy sweet potato wedges.
Wheat germ
Wheat germ, the embryo of the wheat plant, is a tiny superfood that packs vitamins, nutrients and minerals. A two tablespoon serving of wheat germ provides 13% of the recommended daily value of folic acid, 10% of the recommended value of phosphorus, magnesium and zinc, and 15% of vitamin E. It is free from cholesterol, sodium and saturated fat, and can help promote weight loss, digestion, and blood sugar level.
Buy it at any Cold Storage supermarkets (SGD3.80), and use this recipe: wheat germ pancakes for your weekend brunch.
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