10 Everyday Indonesian Foods That Qualify as Superfoods

April 12, 2025 | 08:41 pm

TEMPO.CO, Jakarta - The term superfood is often associated with expensive imported ingredients packaged as part of a Western-style healthy lifestyle. But Indonesia boasts a rich variety of nutrient-dense local foods—many of which are already consumed daily.

According to the Ministry of Tourism and Creative Economy and RSI Jakarta Cempaka Putih, here are ten Indonesian ingredients that pack superfood-level benefits:

1. Tempeh

A staple across the archipelago, tempeh is a fermented soybean product high in protein, isoflavones, and calcium. It is credited with lowering bad cholesterol, neutralizing free radicals, and supporting bone health—making it a favorite among plant-based eaters.

2. Breadfruit (Sukun)

While not as famous as cassava or potatoes, sukun is rich in complex carbohydrates, fiber, plant-based protein, vitamins, and iron. Its mild flavor and soft texture make it versatile—as a snack, soup ingredient, or rice substitute.

3. Black Glutinous Rice (Ketan Hitam)

This local grain contains anthocyanins—six times more than white rice. These compounds help regulate blood sugar and promote heart health. Beyond food, black rice is now also used in natural face masks.

4. Morinaga Leaves (Daun Kelor)

Nicknamed the “miracle tree,” moringa has long been used to support lactation. Its phytonutrients, vitamins, and antioxidants aid detoxification and reduce inflammation. It is increasingly available as tea, powder, and capsules.

5. Mangosteen

Once viral as the “king of antioxidants,” mangosteen contains xanthones known for their anti-aging effects. It is also believed to support heart health, repair damaged cells, and prevent degenerative diseases.

6. Garlic

Though better known as a staple ingredient for cooking rather than a food item, garlic is rich in vitamin C, B6, and fiber. It helps regulate blood pressure and cholesterol levels, and the compound allicin has been studied for its potential anticancer effects.

7. Salak (Snake Fruit)

Underneath its rough, scaly skin, salak fruit is packed with nutrients. Extracts from its peel have been shown to stimulate macrophages, crucial immune cells. The fruit itself offers vitamin C, flavonoids, saponins, tannins, and calcium.

8. Snakehead Fish (Ikan Gabus)

Dubbed "Indonesia’s local salmon", this freshwater fish contains high levels of albumin, which aids wound healing, reduces inflammation, and boosts immunity. It is also said to have antifungal, antimicrobial, and even antidepressant properties.

9. Rice Bran (Bekatul)

The outer layer of grains such as rice and corn, bekatul is rich in omega-3 and omega-6 fatty acids, which benefit heart and vascular health.

10. Tempoyak

A fermented durian delicacy from West Sumatra, tempoyak is rich in protein and healthy fats. The dish is regaining popularity as a local probiotic superfood.

While these ingredients highlight Indonesia’s nutritional heritage, experts advise against relying solely on any single food. A varied and balanced diet remains key to good health.

Editor's Choice: Top 15 Superfoods Claimed to Increase Longevity

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