6 Malaysian Superfoods That Are Just as Good as Imported Ones

Eating healthy doesn’t have to break the bank! Malaysia’s local superfoods offer affordable, nutrient-rich options. Support local farmers, enjoy fresh flavours, and make smart, budget-friendly food choices daily!

WORDS EE SIEW WEI AND DR MUNIRAH ISMAIL

FEATURED EXPERT EE SIEW WEI Master’s Student in Clinical Nutrition Faculty of Health Sciences Universiti Kebangsaan Malaysia (UKM)

FEATURED EXPERT DR MUNIRAH ISMAIL Lecturer and Dietitian Dietetics Program Centre for Healthy Ageing and Wellness (H-CARE) Faculty of Health Sciences Universiti Kebangsaan Malaysia (UKM)

SUPERFOODS THAT WON’T BREAK THE BANK

Salmon, blueberries, and avocados dominate the “superfood” scene, but these imported items are becoming even more expensive.

With the 2025 budget keeping the Sales and Service Tax (SST) on these imported goods, maintaining a healthy diet might seem costly.

Good news, however. Malaysia has its own powerhouse superfoods that are just as nutritious, budget-friendly, and locally available!

Kacang Botol (Winged Bean)

These crunchy beans act like bodyguards for your health, fighting inflammation and harmful bacteria while boosting overall well-being.

• High in protein, healthy fats, and vitamins C and E
• Strengthens immunity and supports reproductive health
• May help prevent diabetes, asthma, and even cancer

Tempeh

Fermented soybeans make tempeh a nutritional powerhouse. It’s rich in isoflavones, which support hormonal health, especially for women going through menopause.

• Packed with plant-based protein and probiotics
• Supports gut health, brain function, and hormonal balance
• May help regulate blood sugar and slow aging

Pegaga (Centella Asiatica)

This humble herb has been used in traditional medicine for centuries. Whether eaten fresh or blended into a drink, pegaga is a natural health booster.

• Loaded with antioxidants and bioactive compounds
• Enhances brain function and regulates blood sugar
• Supports digestion, liver health, and immunity

Ikan Kembung (Indian Mackarel)

This local fish is up there with the more expensive salmon in nutrition, providing essential fats that protect the heart, sharpen the mind, and manage chronic diseases.

• Affordable source of high-quality protein
• Rich in omega-3 and omega-6 fatty acids
• Supports heart and brain health, while reducing inflammation

Buah Mentega Kuning (Canistel)

With a creamy texture like egg yolk, this underrated fruit is packed with nutrients that support glowing skin and overall health.

• High in vitamins C and A as well as powerful antioxidants
• Supports healthy skin, vision, and ageing
• Helps manage blood pressure, diabetes, and cholesterol

Grey Oyster Mushroom

These mushrooms offer immune-boosting, heart-protecting benefits, making them an easy addition to any meal.

• A plant-based protein powerhouse with essential amino acids
• Supports digestion and gut health with prebiotics
• Helps regulate cholesterol, blood sugar, and inflammation

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