Malaysia and Singapore are culinary melting pots, where the flavors of Malay, Chinese, Indian, and Peranakan traditions intertwine. But beyond the bold tastes and aromatic complexity of regional dishes lies something deeper and older: the use of traditional herbs and spices not just for flavor, but for healing and wellness.
From the tangy richness of asam pedas to the herbal infusion of nasi ulam, the cuisines of Malaysia and Singapore offer a treasure trove of medicinal ingredients. Passed down through generations, many of these ingredients were used not just in cooking but also in traditional medicine, long before Western pharmaceuticals became common.
Turmeric (Kunyit): The Golden Healer
Turmeric is a cornerstone of Southeast Asian cooking. In Malaysia and Singapore, it’s a key ingredient in dishes like rendang, ayam masak lemak, and laksa lemak. But its importance extends far beyond flavor and color.
Curcumin, the active compound in turmeric, has been extensively studied for its anti-inflammatory and antioxidant properties. In traditional Malay medicine, turmeric is used to treat digestive issues, joint pain, and even skin conditions. Women in traditional Malay postnatal care (pantang) consume turmeric-based tonics to promote internal healing.
Regular consumption of turmeric in food may help prevent chronic diseases such as arthritis, cardiovascular disease, and even certain cancers.
Pandan Leaves (Daun Pandan): Fragrance with Function
Pandan is widely used in both sweet and savory dishes in Malaysia and Singapore. From nasi lemak to pandan chiffon cake, its aroma is unmistakable. But pandan offers more than its sweet scent.
In traditional use, pandan leaves are brewed into herbal teas to lower blood pressure and reduce fever. Some believe pandan can help relieve headaches, arthritis, and even improve oral health. It’s also used externally to treat skin irritation.
Its calming aroma may help reduce stress and improve sleep quality. Pandan is a perfect example of how traditional herbs provide holistic health benefits: physical, mental, and emotional.
Lemongrass (Serai): Citrus Lift with a Medicinal Punch
Lemongrass is common in dishes such as tom yum soup, nasi kerabu, and chicken satay marinade. It’s also a prominent ingredient in Malaysian and Singaporean herbal teas and spa treatments.
Scientifically, lemongrass has antibacterial and antifungal properties. It’s often used to relieve stomach upset, fever, and inflammation. In traditional medicine, it is brewed into a drink to detoxify the body and improve digestion.
The essential oil extracted from lemongrass is also used in aromatherapy for its calming and anti-anxiety effects.
Galangal (Lengkuas): The Spicy Root of Resilience
Galangal may look like ginger, but it has a sharper, more peppery flavor. It is a key component in laksa, rendang, and many traditional Malay and Thai dishes found in Singapore and Malaysia.
Galangal is believed to aid digestion, reduce nausea, and improve circulation. In traditional practices, it’s also used to treat respiratory ailments, especially coughs and colds.
Research shows that galangal contains anti-inflammatory and antimicrobial compounds, making it beneficial for gut and immune health.
Belacan and Fermented Foods: Probiotics in Disguise
Fermented shrimp paste, or belacan, may be an acquired taste, but it’s an essential ingredient in sambal, kangkung belacan, and other classic dishes.
Fermented foods are now recognized as rich sources of probiotics, which help maintain a healthy gut microbiome. Traditional Southeast Asian diets often included fermented fish (ikan pekasam), fermented rice (tapai), and soy-based products (tempeh) that supported digestion and immune function.
While some forms of belacan are high in salt, moderation and pairing with vegetables can balance its health effects.
Bunga Kantan (Torch Ginger Flower): The Tropical Superflower
A signature ingredient in Penang asam laksa and nasi ulam, bunga kantan lends a unique citrusy, floral note to dishes.
In traditional practices, torch ginger is believed to aid digestion and reduce flatulence. Recent studies suggest it may have antimicrobial and anti-inflammatory properties as well.
It also contains antioxidants and phenolic compounds that may support cellular health and combat oxidative stress.
Ulam and Nasi Ulam: A Raw Revolution
Ulam is a traditional Malay salad made from raw leaves and herbs such as pegaga (centella asiatica), daun kaduk, ulam raja, and kesum. Often paired with sambal belacan, ulam is a living example of food as medicine.
These herbs are nutrient powerhouses. Pegaga is known for improving memory and circulation. Ulam raja is rich in calcium and vitamins A and C. Daun kesum has antimicrobial properties and is often used to aid digestion.
Nasi ulam, a rice dish mixed with finely chopped raw herbs, is one of the healthiest traditional meals in the region, combining complex carbohydrates with plant-based micronutrients.
Ginger (Halia): The Universal Remedy
Ginger is present in nearly every Asian kitchen. Used in drinks like teh halia and dishes such as ginger chicken or porridge, ginger offers a wealth of health benefits.
Gingerol, the compound responsible for ginger’s pungency, has anti-inflammatory and antioxidant effects. It’s known to relieve nausea, improve digestion, and enhance immune response.
In Malay traditional medicine, ginger is consumed to warm the body, especially during the postnatal period, and is often included in herbal tonics.
Peranakan Cuisine: Blending Flavor with Function
Peranakan (or Nyonya) cuisine, a blend of Chinese and Malay culinary traditions, is known for its complex flavors and rich use of herbs and spices. Dishes like ayam pongteh, itik tim, and bakwan kepiting showcase ingredients that not only taste exquisite but support health.
Spices like coriander, cinnamon, star anise, and cloves—common in Peranakan cooking—are rich in antioxidants. These spices help regulate blood sugar levels, reduce inflammation, and improve metabolism.
Peranakan soups and herbal stews are often slow-cooked with roots, barks, and medicinal herbs, reflecting the ancient Chinese understanding of food as therapy.
Modern Revival: Traditional Wisdom Meets Contemporary Wellness
Today, there’s a growing movement in Malaysia and Singapore to revisit traditional diets and herbal knowledge. Urban dwellers are turning back to ulam, herbal teas, and home remedies in pursuit of natural wellness.
Health cafes now serve turmeric lattes, pandan-infused drinks, and modern takes on nasi ulam. Young chefs are experimenting with heritage ingredients, blending ancient nutrition with modern cuisine.
Scientific research is also catching up, validating what traditional practitioners knew centuries ago. Studies from local universities are investigating the pharmacological effects of tropical herbs, giving new life to old knowledge.
Embracing Health through Heritage
Malaysia and Singapore are sitting on a goldmine of nutritional wisdom embedded in their traditional cuisines. The herbs and spices passed down through generations are not just flavor enhancers—they are functional foods with powerful health benefits.
In a world dominated by processed meals and fast food, embracing the slow, intentional, and herb-infused dishes of Southeast Asia is not only a nod to cultural heritage but a powerful way to support health and longevity. The future of health may well lie in the past—on a plate of nasi ulam, in a cup of lemongrass tea, or in a bite of ginger-laced rendang.