Филлипинские суперфуды: как местные овощи улучшают здоровье

The word “superfood” is not a medical term. It is a nickname given to foods that are extra-packed with nutrients compared to their calories. So, imagine: vitamins, minerals, fiber and antioxidants — all in one bite. Scientists do not have an official superfood list. However, food companies and health and wellness writers use the term to describe foods that may help fight inflammation and support general health. It is important to know that no single food is magical. But there are foods that can help boost your general well-being. In short, a superfood is nutrient-dense and supports health when eaten regularly as part of a healthy eating lifestyle. Malunggay. If there is one plant that deserves the “superfood” title, it should be the humble malunggay. Every part can be used, but its leaves are the most powerful. They are loaded with potassium, iron, calcium, vitamin C and antioxidants that help fight inflammation. For heart health, studies show malunggay may help support healthy blood pressure and blood sugar. For moms and seniors, the iron and calcium help with energy and strong bones. Be careful with the fresh leaves. They are strong and bitter in taste, so wash them well. Do not try to juice a generous serving to add to your smoothie. Instead, take just a few leaves if you wish to eat them raw and mix them with your morning juice. You may also eat malunggay by tossing fresh leaves into your tinola, monggo or miso soup during the last minute of cooking. You may make it into a tea or sprinkle the dry, ground leaves on freshly cooked rice. Here’s a health note: One cup of malunggay has more iron than spinach. Talong (eggplant). The vegetables’ deep-purple skin is where anthocyanins live. These are plant compounds that help protect blood vessels, lower bad cholesterol and support brain health. Talong is also high in fiber and water, which helps with digestion and keeping blood pressure steady. It is low in calories but very filling, making it good for weight and blood sugar management. You may grill, mash, roast or sauté it. But keep the skin on because that’s where most of the antioxidants are. Saluyot (jute leaves). Yes, Saluyot, or jute leaf, has a slippery texture, which is what makes it great. It contains soluble fiber that feeds good bacteria, plus vitamins A, C and E, potassium and magnesium. All these are good for heart health and immunity. It is a favorite ingredient in Ilocano and Visayan cuisine. You may eat it simply boiled with dilis and a dash of patis. Add it to your tinola or vegetable soup, sautéed sardines or even an omelet. In summary, you don’t need to import wellness. Our Filipino greens are affordable, available and deeply nourishing. This week, try adding these vital foods to your menu. Start with one ingredient. It may be a small step, but it will give you big benefits. Affirmation: “I empower myself more each day.” Love and light.