MANILA, Philippines – In the Philippines, superfoods don’t have to be expensive.
Superfoods are nutritionally dense foods rich in antioxidants that help fight cancer; healthy fats to reduce the risk of heart disease; fiber for a better digestive system; and phytochemicals for other health benefits.
While some may think that they only have to buy chia berries and seeds, there are actually five local superfoods that are available on the market.
REBELa local fitness app that offers free workouts, health education, and recipes using readily available ingredients in the Philippines, asked its nutritionists and registered dietitians Jo Sebastian and Julianne Malong which superfoods can be incorporated into the Filipino diet.
Calamansi
Known as the calamondin or Philippine lime, this citrus fruit is a staple in Filipino and Southeast Asian cuisine. It is rich in vitamin C that strengthens the immune system, increases collagen production, lowers blood pressure and improves iron absorption, which is essential for cell oxygenation.
While many dishes can use calamansi, keep in mind that the vitamin C found in these fruits is water-soluble and temperature sensitive, so high temperatures and long cooking times can cause severe vitamin C losses. Therefore, we recommend having a chilled glass of calamansi juice instead!
Grapefruit
This fruit usually appears on festive occasions throughout the Southeast Asian region. Aside from its sweet and refreshing taste, a normal-sized grapefruit (about 21 ounces) can already provide about 32% of your daily copper requirement. Copper, which plays a vital role in the efficient use of iron, helps ensure that the body has enough red blood cells and that they stay in optimal condition.
Grapefruits are so versatile – eat them on their own for a snack or dessert, or toss them into your salad for a fresh start to any meal!
Guava
As one of the fruits known to have edible skin and seeds, guavas contain a very high fiber content, as well as up to four times more vitamin C per serving than oranges. They are also rich in antioxidants that protect and regenerate skin cells, slowing down signs of aging caused by sun exposure, stress, and poor lifestyle.
One could achieve the recommended daily intake of vitamin C after consuming 100 grams of guava in a day, and we think it’s a great excuse to have some guava juice or even sinigang sa guava more often!
sitaw
Also called green beans, this vegetable offers a lot of variety as an ingredient in typical Filipino dishes. It is a great source of calcium and phosphorus for healthy bones, as well as vitamins A and C for a healthier immune system.
enjoy it in your nilaga, kare-kareor even sautéed on its own to get all the nutrients this versatile vegetable has to offer.
adlai
A good substitute for white rice, Adlai is a grain with a slightly chewier texture and nuttier flavor. While its total carbohydrate and energy content is negligible compared to brown rice, it had 160% more protein and 300% more fiber than brown rice.
Due to its high fiber content, it helps promote healthy gut bacteria, resulting in more serotonin and therefore an overall better mood. Plus, it has a higher satiety level so you feel full longer. It is also high in calcium for healthy bones and teeth, and for better athletic performance, it supports healthy nerve transmission and muscle contraction.
Cook it in broth or pair it with your favorite side dish for a balanced and flavorful meal!
– Beatriz Go/Rappler.com
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