Chia seeds are just one of many superfoods that are nutrient-dense and have many health benefits.
PHOTO: SINGAPORE SPORTS HUB
Eating well goes hand in hand with regular exercise, and it’s what you need to keep diseases like high blood pressure and diabetes at bay. Choosing what you eat is equally important, because you know what they say — you are what you eat. So will superfoods really make us feel super good? You’ve probably seen foods like avocados, chia seeds, and kombucha pop up in menus at trendy cafes islandwide, but are their benefits real, or is that chia seed topping on your acai merely a feast for the eyes? Here’s a breakdown of five superfoods and their health benefits.
Avocados
This creamy fruit is a perfect canvas on which to paint sweet or savoury flavours. From avocado brownies to avocado toast topped with bacon and a poached egg, there’s a reason this versatile fruit has become quite the staple on brunch menus worldwide. They’re not just nice to look at either, avocados are the highest in fiber, folate, potassium, vitamin E, and magnesium among all fruits and that alone makes it one of the most nutrient-dense foods. It also has antioxidants that support your cardiovascular system and protect your vision, and coupled with the fact that they’re a brilliant addition to a lot of dishes makes it absolutely worth the hype.
Pomegranates
Not the easiest fruit to eat, but it might be worth it. Pomegranate seeds have more antioxidants than cranberry juice or green tea, thanks to things called “polyphenols” that help to keep heart diseases and cancer at bay. Juice made from pomegranate seeds also helps with regulating blood flow and lowering blood pressure. The humble pomegranate is also a great source of fibre, B vitamins, vitamin C, vitamin K and potassium. Just one fruit provides you with one quarter of your daily recommended dose of folate and one-third of your daily vitamin C.
There are many different ways to get your daily recommended servings of fruit — try a superfruit bowl for dessert!
PHOTO: SINGAPORE SPORTS HUB
Chia seeds
“Chia” means “strength” in ancient Mayan language — and this superfood is exactly what it says on the tin. Don’t be fooled by its size, these tiny black seeds are one of the most nutritious foods on earth. Just two tablespoons of the stuff delivers 11 grams of fibre at only 137 calories. On top of that, you get a healthy heaping of zinc, vitamin B3, potassium, vitamin B1 and vitamin B2.
Overnight chia pudding is also a great fuss-free breakfast you can make ahead of time. All you have to do is add two tablespoons of chia seeds to half a cup of milk, and you could even get creative and use banana milk or kurma (date) milk, and top your pudding with sliced bananas or strawberries. The possibilities are endless!
Flaxseeds
Not to be outdone, flaxseeds are also a superfood that are small in size but pack a major punch in the nutrient department. Flaxseeds are small yellow or brown seeds that are chock full of dietary fibre and it’s a good source of healthy omega-3 fatty acids for those that don’t eat fish. Studies have shown that eating flaxseeds can reduce the risk of heart disease, cancer, stroke, and diabetes.
Kombucha
You can have your antioxidants and drink it too, in the form of kombucha. The fizzy fermented tea has risen in popularity recently, but it’s actually been around for thousands of years. Studies show that drinking kombucha regularly is good for the gut, among many other health benefits including reduced liver toxicity and a lowered risk of heart disease.
It’s definitely an acquired taste, thanks to the fermentation process it undergoes. Some may describe it as tasting like carbonated vinegar, while others enjoy having a healthy alternative to sugar-laden soft drinks in the market. The good thing is that you can make your own kombucha with your favourite fruits and tea, and it’s a fun indoor activity for when you get tired of making sourdough.
The superfoods mentioned aren’t hard to find either. After your workout at the Singapore Sports Hub, you can get it all at Kallang Wave Mall’s FairPrice which is just a short walk away. Or you could get your fix at GFI Superfruit Bowls & Shakes, which uses chia seeds and flaxseeds throughout their menu.
