Did you know that the secret to better health might already be growing in your backyard? Packed with essential nutrients, these local superfoods can help combat inflammation, support digestion, manage diabetes, and improve heart health. Here are the top 10 Filipino superfoods that deserve a spot on your plate and why they are worth the try.
Malunggay (Moringa): Often called the “miracle tree,” malunggay is a powerhouse of protein, iron, vitamins A, B6, C, magnesium, and antioxidants. Studies suggest that it can provide up to 19% of the recommended daily intake (RDI) of vitamin A and 20% of the RDI of iron per 100 grams (Brownstein et al., 2023). Known for its ability to regulate blood sugar and boost the immune system, malunggay is also believed to combat Type 2 Diabetes (Barlongo & Mercado, 2024). Enjoy it in soups, stews, or even as a tea.
Saluyot (Jute Leaves): This nutrient-rich green boasts calcium, iron, vitamins A, B, C, and E, along with antioxidants. Saluyot supports digestive health, reduces inflammation, and may alleviate headaches (Keerthana, 2022). A beloved ingredient in traditional Filipino cuisine, it’s often prepared as a comforting soup or sautéed with garlic for a flavorful side dish.
Bataw (Hyacinth Beans): Rich in protein, phosphorus, potassium, and essential minerals, bataw helps combat inflammation, anemia, and high cholesterol (Barlongo & Mercado, 2024). The young bataw pods can be boiled for salads or added to curries, while its seeds can be boiled or roasted. The young leaves, tops, and flowers are also edible, either boiled as a salad or included in traditional dishes like dinengdeng (pinakbet) (Barlongo & Mercado, 2024).
Patani (Lima Beans): Loaded with iron, potassium, magnesium, and folate, patani is a heart-healthy superfood that stabilizes blood sugar and lowers cholesterol (Barlongo & Mercado, 2024). One serving provides around 20% of your daily fiber needs. Add these creamy beans to stews or toss them into salads for a healthy and satisfying meal.
Sigarilyas (Winged Beans): Sigarilyas are packed with protein, fiber, calcium, iron, and vitamins A and C. These nutrients support strong bones, healthy digestion, and cholesterol management. A cup of sigarilyas provides nearly 30% of your daily calcium needs (Barlongo & Mercado, 2024). Known as the "poor man's food," sigarilyas is also appreciated for its edible leaves, flowers, roots, and pods, which can be eaten raw or cooked (Bassal et al., 2020).
Alugbati (Malabar Spinach): High in vitamins A and C, calcium, and iron, alugbati is excellent for reducing inflammation and relieving constipation (Barlongo & Mercado, 2024). This leafy green can replace regular spinach in recipes and is perfect for soups or sautés. Try adding it to a sinigang recipe for a flavorful twist.
Mangga (Mango): This golden fruit is not only a delicious treat but also a nutritional powerhouse. Rich in dietary fiber, vitamin A, and antioxidants, mangga supports digestion, boosts immunity, and promotes healthy skin (Keerthana, 2022). Enjoy it fresh, dried, or blended into smoothies and desserts for a sweet health boost.
Niyog (Coconut): Coconut is a Filipino staple offering fiber, manganese, copper, and iron. It boosts metabolism and aid in weight management (Barlongo & Mercado, 2024). Use niyog in desserts, curries, or as a refreshing drink. Coconut milk and oil also provide healthy fats that support heart health.
Mangosteen: Known as the “queen of fruits,” mangosteen is rich in vitamins C, B1, and B2, and minerals like manganese. It’s lauded for its anti-inflammatory properties and potential skin-healing benefits. Studies suggest that mangosteen’s xanthones may help reduce oxidative stress (Keerthana, 2022). Eat it fresh or as a juice for a zesty boost.
Saging (Banana): A household favorite, bananas are high in vitamin B6, potassium, and magnesium. These nutrients promote heart health, improve digestion, and boost energy levels (Bjarnadottir & Shoemaker, 2023). A medium banana can provide 9% of your daily potassium needs. Enjoy it as a snack, smoothie base, or fried for a classic merienda.
Incorporating these superfoods into your diet not only enhances your meals but also supports a healthier lifestyle. From the antioxidant-rich malunggay to the heart-healthy saging, these nutrient-packed ingredients can be easily included in traditional Filipino dishes or modern recipes. Try adding one or two of these superfoods to your meals this week and experience the benefits firsthand!
REFERENCES
Barlongo, A. J., & Mercado, M. F. (2024). Introducing Microgreens to Pinggang Pinoy: Prospects in Cultivation, Marketability, and Indigenous Crops Utilization. DMMMSU Research and Extension Journal, 8, 35–61. https://doi.org/10.62960/dmmmsu.v8i.40
Bassal H, Merah O, Ali AM, Hijazi A, and El Omar F. 2020. Psophocarpus tetragonolobus: An underused species with multiple potential uses. Plants 9(12): 1730.
Bjarnadottir, A. and Shoemaker, S. (2023, July 7). 11 Evidence-Based Health Benefits of Bananas. Healthline. https://www.healthline.com/nutrition/11-proven-benefits-of-bananas
Brownstein, K., Amin, R., Nguyen, H. (2023). Moringa leaf. Retrieved January 27, 2025, from https://natureclaim.com/nutrition/info/moringa-leaf/
Keerthana, A. (2022). Filipino superfoods to boost your health. Sprint Medical. https://sprintmedical.in/blog/filipino-superfoods-to-boost-your-health
Manzano, M. (2023). Filipino superfoods: Adlai, malunggay, forbidden rice. Vogue Philippines. https://vogue.ph/beauty/wellness/filipino-superfoods-adlai-malunggay-forbidden-rice/