They are said to help us maintain
weight, fight diseases, live longer and even look more beautiful, but as
nutritionists point out, ‘superfoods’
are no more than a marketing term, and while not all foods are created
equal, you can find options that give you the same benefits and at a
much lower cost.
All foods have
nutritional value, but in
recent times, a group of them have been elevated to super status. Said
to be chockfull of antioxidants, vitamins and other nutrients, they are
also supposed to help slow the ageing process and make us smarter. And
while items such as salmon, pomegranate and kiwi fruit are among the
more conventional superfoods, every now and again, new items are given
the super treatment.
Early this year, for instance, the BBC reported that a Dutch
scientist had advocated bugs as a green superfood, arguing that insect
dishes, boasting a lower carbon footprint in addition to being very
nutritious, could be the answer to the global food crisis.
While that may be the case, nutritionists point out that “
superfood” is a term created by marketers and does not exist technically. Nutritionist Tan Sue Yee says, “All types of
foods
contain their own nutrition profiles, and a varied diet is recommended
to obtain a myriad of nutrients for health and well-being. The so-called
‘superfoods’ that we often read or hear about are mostly foods that are
grown abroad. Thus, they are often less available and costly in
Malaysia.”
Wong Yu Jin, a nutritionist and wellness coach, points out that the
humble sweet potato has more antioxidants than blueberries, which are
often listed as a superfood.
He adds that the term ‘superfood’ also gives the impression that once
you have eaten such food; you don’t have to worry about other areas of
your diet.
“The hype surrounding superfoods has become so hot that companies are
now selling superfood pills, extracts and elixirs, claiming to offer
various health benefits such as anti-ageing, cancer fighting and
detoxification.”
If you’re keen on a super diet without breaking the bank, here are some alternatives.
1) Blueberries
Blueberries are a top choice of those promoting superfoods, and there is no doubt that they are high in
potassium and
vitamin C.
A 100g serving packs 77mg of potassium, 9.7mg of vitamin C and 6mg of
calcium, among others. But at
RM16 for a 125g punnet, they are beyond
the budget of many.
The alternative
The humble
pineapple,
which is widely available at supermarkets and local wet markets, is
only
RM3.50 a kg, and it packs a punch nutrition-wise. A 100g serving
offers 97mg of potassium, 15.2mg of vitamin C and 24mg of calcium.
2) Kiwi fruit
Touted
as a nutrient-rich food, the New Zealand export has more potassium than
bananas or citrus fruits and is an excellent source of vitamin C. A
100g serving boasts 180mg of potassium and 86.7mg of vitamin C, but it
also packs a wallop on the wallet at
RM7.90 for a packet of four
(weighing about 600g).
The alternative
While the
guava (at
RM4.90 a kg) may not boast a high concentration of potassium (29mg per
100g), it is still packed with nutrients. A 100g serving boasts 152mg of
vitamin C, 10mg of vitamin A and 33mg of calcium.
3) Pomegranate
Pomegranates
are being hailed as a superfood that can protect the heart. A 2004 BBC
report states that scientists in Israel have shown that drinking a glass
of pomegranate juice daily could reduce the risk of cardiovascular
disease. A 100g serving of the fruit has 236mg of potassium, 10.2mg of
vitamin C, 10mg of calcium and 4g of fibre. At around
RM3.30 a fruit, it
may put a large dent in one’s wallet.
The alternative
The
dragon fruit (
RM2.50 each) may lose out to the pomegranate in terms of
calcium (8.8gm) and fibre content (0.9g of fibre) but it is way ahead
where potassium (436mg) and vitamin C (14.5mg) are concerned.
4) Red wine
A
glass of red wine each day keeps the doctor at bay, so we’ve been told.
The idea behind this stems from something called the French Paradox.
Researchers noticed that despite their high-fat diet, the French have
40% lower occurrence of heart disease than the Americans. This has been
attributed to their consumption of red wine, which has large doses of
the antioxidant resveratrol. A 100ml serving of red wine has 0.198mg to
0.713mg of resveratrol.
The alternative
If you’re a
teetotaller or would like to stick to a budget, don’t despair. Wong
points to
grape juice, which is
RM3.99 a litre. Tan adds that other
foods that have resveratrol include jackfruit and peanuts.
5) Salmon
Like
blueberries, salmon is a favourite superfood, thanks to its rich bounty
of omega-3 essential fatty acids. A 100g serving contains 2,950mg of
omega-3 and 490mg of potassium. We’re told to eat salmon two to three
times a week to lower our heart disease risk and help prevent arthritis
and memory loss. We’re also told to eat wild-caught salmon rather than
farm-raised ones because of the chemicals that have been found in the
latter. However, at
RM99 per kg, the fish is beyond the budget of many
households.
The alternative
Indian mackerel (ikan kembung)
is a great source of omega-3, with a 100g serving boasting of 1,450mg
of omega-3 and 370mg of potassium. Sure, it’s not as chockfull of
omega-3 as salmon but at
RM10.90 per kg, it’s more affordable. In
addition, the humble mackerel also offers more calcium (48mg compared
with 12mg in salmon, per 100g serving) and iron (1.8mg vs 0.8mg) and has
less fat (3.9g vs 6.34g). Another good alternative is
canned sardines
(
RM3 for a 155g can).
6) Wheatgrass
One of the more trendy
nutritional wonders, wheatgrass (taken as a juice) is said to have
beneficial effects on one’s cholesterol level, blood pressure and immune
response, as well as prevent cancer, thanks to its high concentration
of chlorophyll. But at
RM3.99 for a small cup, it’s pricey.
The alternative
To
enjoy the benefits of chlorophyll, look for
green vegetables such as
broccoli or spinach. The latter is a great (and more palatable)
substitute for wheatgrass and costs only
RM1.20 per 100g. A 30g serving
of spinach offers 128 mg of potassium (compared with 42 mg per 30ml of
wheatgrass juice), 26 mg vitamin C (10mg) and 30mg calcium (7.2mg).
Note:
All nutritional information courtesy of Tan Sue Yee, a member of the
Nutrition Society of Malaysia. The alternatives proposed are not meant
to be exact replacements, as all foods are not created equal. Prices are
just indicative and may vary from location to location.
Source: The Edge Malaysia, Images from Yahoo Image search.
