It has long been recognised that the Mediterranean diet – one that is mainly plant-based – is rich with health benefits. If you’re looking to start a plant-based diet or to add more greens, fruits and edible plants to your menus, here’s a quick look at some superfoods that are worth considering for their benefits:
Berries: Raspberries, Strawberries, Blueberries & Cranberries
- Rich in fibre
- Full of disease-fighting nutrients
- High in antioxidants that helps reduce risk of heart disease, cancer and inflammatory conditions
- Improves digestion
Dark Leafy Greens: Kale, Mustard Greens, Turnip Greens & Spinach
- Rich in fibre and vitamins A, C and K
- High in minerals such as magnesium, calcium, iron and potassium
- Helps to lower risk of heart disease and Type 2 diabetes
- High in anti-inflammatory compounds that help protect against some cancers
Tomatoes
- High in vitamin C
- High in lycopene, a powerful antioxidant
- Helps reduce rate of prostate cancer
Ginger
- Rich in antioxidants
- Helps manage nausea & reduces pain from inflammatory conditions
- Reduces risk of chronic illness like heart disease, dementia and certain cancers
Garlic
- Rich in magnesium, fibre and vitamins C and B6
- Contains sulphur-containing compounds which help support our body’s detox processes
- Helps in preventing some cancers
- Helps reduce risk of heart disease
– Effective in reducing cholesterol and blood pressure
Mushrooms: Shiitake, Button, Portobello, Crimini and Oyster
- Depending on the type of mushroom, they can contain vitamins A, potassium and several unique antioxidants
- Helps reduce inflammation and preventing certain types of cancers
Avocado
- Rich in fibre, vitamins and minerals
- High in monounsaturated fats
- May help reduce risk of heart disease, diabetes and certain types of cancers
Cruciferous Vegetables: Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Radishes & Turnips
- Rich in vitamins and minerals such as folate and vitamin K
- High in phytochemicals, which may help to lower inflammation and prevent heart disease
- May help prevent against some cancers
Sweet Potato
- Rich in potassium
- High in fibre and vitamins A and C
- Rich in carotenoids, which is important in supporting eye health
- Helps reduce risk of certain cancers
- Helps improve blood sugar control for those with type 2 diabetes
Nuts & Seeds: Almonds, Pecans, Pistachios, Walnuts, Cashews, Macadamias & Sunflower, Pumpkin, Chia & Hemp Seeds
- Protein rich
- Rich in monounsaturated fats that help reduce risk of heart disease
- Full of anti-inflammatory and antioxidant properties
Whole Grains: Oatmeal, Brown rice, Quinoa, Wheat Berries & Whole Wheat Flour
- High in soluble and insoluble fibre
- Rich in vitamin B
- Contains minerals and phytonutrients
- Help lower cholesterol and protect against heart disease and diabetes
Legumes: Kidney, Red & Soy Beans, Lentils, Peas, Peanuts & Alfalfa
- Rich in fibre and vitamin B
- High in plant-based protein
- Supports weight loss
- Helps reduce risk of heart disease, improve diabetes management and lower blood pressure and cholesterol
References: health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet; healthline.com/nutrition/true-superfoods
Note: Please consult your GP or physician before starting on a new diet plan.
How do you enjoy your favourite superfoods? Share with us at magnsman@sph.com.sg!
