What is trending in the world of superfoods? When it comes to nuts and grains, these wholesome selections are often under-rated. Perhaps it is the lack of colours, as the often-earthy hues and harder mass of grains and nuts pale in comparison to the colourful phytonutrients that give fruits the varied hues and textures.

Yet these superfoods of humble origin could well be the best health booster in the long run. That’s why if you are in the superfood space, it is absolutely imperative for you to keep track and ahead with these super offerings. Think of the variants and ways to add in superfood nuts, seeds and grains into your products!

Top on the favourite superfood list







Nuts and seeds are great superfoods that are usually heart-friendly. Consumed in moderation (yes, like every other food!) i.e. 4 servings a week as recommended by the American Heart Association, they are great sources of protein, polyunsaturated and monounsaturated fats, Our favourites are peanuts, unsalted almonds, walnuts and pistachios.

Almonds are an amazing source of Vitamin E which is an important antioxidant for the heart. If you are not a fan of red wine, then choose peanuts. Research claims that it may help prevent cancer. Heart-shaped walnuts are rich in ellagic acid, another potent anti-cancer ingredient.

In fact, an American study of over 83,000 women has uncovered that those who consumed 2 tablespoons of peanut butter or ate a handful of nuts 5 times weekly were 20% less likely to suffer from type 2 diabetes in comparison to those who did not eat nuts.

Make them part of your daily life

Enjoy the crunchy goodness of seeds and nuts. Lightly toast them and enjoy the wholesome flavours. Just place cashew nuts and almonds in a single layer over an ungreased flat pan or baking sheet and bake for 5 to 10 minutes until golden brown. Sprinkle nuts and seeds onto salads.

Add these into your baking – cakes, muffins, bread, DIY granola bars, cookies…the possibilities are endless! Check out some recipes here!

On the go

Grab a fistful of your favourite nuts into a container or snack pouch and carry with you in the bag for a healthy snack wherever you are. There are many prepacked brands for you to choose from in good supermarkets and organic food stores. You might also want to sprinkle in some chia seeds into your water tumbler and drink in the natural, healthy goodness.

Storage tips

Avoid exposing these superfoods to direct sunlight as they might cause them to be contaminated or become oxidised. For example, nuts might smell rancid after a while. There is a risk of bacterial contamination from the Aspergillus flavus fungus, which may cause hepatitis and low white cells.

Health advice

On the downside, moderation is the key. Too many nuts may mean that over-intake of calories. A handful of nuts is sufficient for a day. Avoid salted or honey-glazed nuts, as these contain added sodium and unwanted sugar.

If you are allergic to nuts, don’t worry. There are more choices. Flaxseed, chia seed and hemp seed are great replacements as they have a similar nutrient contribution, containing healthy fats, minerals and fibre.

Watch out for creative presentation of superfood nuts, grains and seeds at the forthcoming Superfood Asia 2019 coming your way in Singapore from 24th to 26th April 2019.