Author: Zac Ch’ng, Nutritionist

“Superfood” refers to foods that are rich in bioactive compounds such as antioxidants, vitamins, minerals, fiber, and fatty acids which are beneficial to human health.  Hence, they provide functionality beyond basic nutrition.

Berries are one of the most well-known superfood because of its abundant source of a group of phytonutrients that pose strong antioxidant properties.  Among berries, both acai berry and blueberry are kings of berries and become choices of health for many people.  Besides, nuts and legumes, algae, mushroom etc do contain precious nutrients that helps in preventing disease and restoring health

Here are Top 5 superfoods in 2021.

Number 1: Acai berry

Acai berries are small, dark purple berries grown in South America. The powerful health benefits from acai berry derive from Anthocyanin, the most notable antioxidant compound.  Anthocyanin is effective in neutralizing the damaging effects of free radicals throughout the body.  Besides, acai berry also contains important trace minerals, 19 amino acids, healthy fats, and is low in sugar.

Number 2: Blueberry

Blueberries are small, purple and blue in color, and native to North America.  Same as acai berry, the Anthocyanin content is responsible for the great impact of health benefits. Besides, it also contains high level of vitamin C and K. Nowadays, both acai berries and blueberries extract are widely available and proven to benefit in lowering blood cholesterol, protect cholesterol from becoming damaged, maintain brain function and memory, anti-aging, and anti-cancer.

Number 3:  Sacha inchi nuts

Sacha inchi nuts are also known as Sacha peanut or mountain peanut, this nutty-flavored edible nut is native to South America. It is one of the richest sources of plant-based omega fatty acids which contains up to 92% of omega-fatty acids and their Omega 3 consists of up to 48%.  Besides, it also contains plant-based protein, vitamin A, vitamin E, calcium, magnesium, potassium, and zinc. Nowadays, cold-pressed sacha inchi oil is well proven to improve cholesterol levels and support heart health, and become the alternative to fish oil.

Number 4: Tiger milk mushroom (Lignosus Rhinocerus)

Tiger milk mushrooms are high in fiber, contain vital vitamins and minerals, it has been known for its powerful healing properties on many medical conditions particularly immunity, inflammation, lung, and respiratory health.  Thus, tiger milk mushroom is one of the medicinal fungi, also a Malaysia’s treasure that can boost immunity and strengthen the body’s ability to resist infection and unwanted toxins, and possess anti-inflammatory properties which are essential in controlling the immune response.

Number 5: Soybean

Soybean is a superfood of all time and is well-documented for its hypocholesterolemic effect, which means it helps to reduce total cholesterol and LDL cholesterol.  There is an approved health claim that relating soy protein to a reduced risk of cardiovascular disease (CVD).  Nowadays soy protein peptide is available in the market which they have better absorption and delivers and more health benefits. Not forgot to mention, soybean also contain other phytochemicals, such as isoflavones, lecithins, saponins, fiber, they are also a good source of omega-3 fatty acids and low in saturated fat.

Superfoods should be included as part of daily nutritional intake as they are delivering the greatest benefit when consuming with a healthy, balanced diet overall.  Nowadays, superfoods extraction supplement is widely available and they are proven beneficial to human health.  However, it should not be taken as substitute to balanced diet or any medical treatment.

“Superfood” will continue to gain market’s attention not just because of its health properties but also the commercial value.  As a wise consumer, we should be well informed to make the right choice for our own benefits.