Local Superfoods
Superfoods have been appearing again and again for years in cookbooks, newspaper or blog posts, or media in general. Chia seeds, açai or goji berries, moringa powder, quinoa – there are countless plants, berries, or grains that are said to have an exceptionally high nutrient density. Higher than that of the average other foods that we consume. They are available to buy as capsules, as powder, dried, as puree, extract, or preserved. Virtually all of these foods and dietary supplements come from distant countries such as Central America (Chia), South America (Açai), China/Mongolia/Tibet (Goji), India/Asia/Latin America (Moringa), or the Andes (Quinoa). These are all long transport routes – very long transport routes. So an unpleasant CO2 footprint that we ultimately leave behind by purchasing one of these superfoods. Naturally, all of us who try to live as healthily as possible, do sports, and eat healthily want to get the best out of everything. So it makes sense to choose foods that provide the body with more than just the "normal" amount of nutrients. But it is worth not falling blindly for the industry's marketing tricks, but rather asking ourselves for once whether we here in Germany or Europe cannot also offer such superfoods.
What exactly is a superfood?
There is no single definition of the term superfood. The term originally comes from America, but was adopted directly over here and has since been used for foods that are said to be particularly beneficial to our health and well-being due to their nutrient composition. Quite adventurous properties are sometimes attributed to superfoods: They are allegedly able to protect against cancer, and they are supposed to make you look better, live longer, and be healthier. Studies and research do indeed confirm some positive properties of superfoods. However, there are also very critical reports.
A problem with exotic superfoods: Contamination with harmful substances
Does anyone still remember the first reports on pollutant contamination in chia seeds a few years ago? Often, we don't know exactly where this or that superfood is grown and under what conditions. They are frequently contaminated with residues of pesticides, mineral oils, or heavy metals. A few years ago, demand rose so sharply that new fields were quickly cultivated to better meet the rapidly increasing demand. Especially in China, some highly questionable soil areas contaminated with heavy metal residues were developed. Ripening accelerators were and are used to achieve the highest possible yields as quickly as possible. In 2016, Ökotest pointed out the sometimes high pollutant levels in superfoods. In addition to the issue of potential pollutant contamination, there is the issue of sustainability. The vast majority of superfoods travel long transport routes before they end up on supermarket shelves or in the warehouses of online shop providers in Europe. Given this worrisome ecological footprint, one may well ask whether there are (nearly) equivalent alternatives here as well. The answer to that question is an emphatic "Yes!"
Local Superfoods – Alternatives to chia seeds, goji berries & co.
Because there are alternative foods available locally that you might not have had on your radar as superfoods, but that can easily compete with hyped superfoods like chia, goji, moringa, açai, and co. You can find them in supermarkets, organic food stores, or regional farmers' markets.
We would like to introduce you to some local superfoods:
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Flaxseed instead of chia seeds
For a few years, chia seeds were THE superfood par excellence. I tried them too, I admit it. In the meantime, however, I have switched almost exclusively to flaxseeds, which have a similarly high amount of good omega-3 fatty acids, vitamins, amino acids, fiber, and antioxidants as the chia seeds imported from distant lands. In addition, they promote digestion, are excellent sources of protein, and swell up just the same. I bake them into bread or stir a spoonful into a bowl of yogurt with berries and cinnamon. Nutritional experts recommend always crushing them fresh to get as many of the seeds' fresh ingredients as possible. I always buy them as whole seeds and then put a good portion into the blender. I store the crushed mixture in a container and use it up within a few days or weeks.
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Local berries instead of goji berries
Berries are real nutrient superstars! Blackcurrants, sea buckthorn, rose hips, or raspberries provide a true abundance of vitamins, antioxidants, minerals, and phytochemicals. Too many to list them all here. And frozen, you can find many of them as berry mixes or individually in the freezer section of supermarkets. Side note: Goji berries actually tolerate the European climate quite well. So if you really want to include goji berries in your diet, you can plant a goji bush in your home garden. Then you'll also know under what conditions and in what soil your plant grows.
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Blueberries, cherries, blue grapes, elderberries instead of açai
Blue fruits also supply the blue pigments known as anthocyanins. This ingredient is said to be particularly effective at protecting cells against damaging oxidation processes. So you can achieve the same effect with blueberries and similar fruits instead of ordering expensive, dried açai berries from far away.
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Buckwheat and millet instead of quinoa
With quinoa, a major issue for a long time was that demand far exceeded production of the grain. Millet, however, is also exceptionally high in protein and rich in iron and magnesium – so it is in no way inferior to the Inca grain quinoa when it comes to beneficial ingredients. Buckwheat, just like millet, is gluten-free and rich in vitamin E as well as magnesium, potassium, and iron, and just like quinoa, it is a very good source of protein.
There are so many more examples of local superfoods that all contain valuable nutrients: Green vegetables like broccoli and kale have a high proportion of water-soluble fiber and much more. Purslane (it is eaten in salads and looks a bit like lamb's lettuce) is something I once discovered at our weekly market and find absolutely delicious – plus, this year-round vitamin source can be grown really well on your balcony at home. Parsnips and horseradish, sunflower seeds and walnuts, and many others: They all have an abundance of valuable nutrients, trace elements, and phytochemicals that are good for our body.
They don't have to be transported as far, and some can even be grown and harvested in your home garden. In addition, they are more affordable thanks to the shorter transport distances. Speaking of shorter transport routes: These superfood alternatives are definitely more sustainable! And by choosing them, you can support your local organic farmers, regional producers offering their goods at the weekly market, and regional organic markets. The products so vehemently hyped by the marketing industry are not worse because of it, but there are simply local alternatives that also absolutely have what it takes to be a superfood.
I hope you have fun trying out and enjoying these newly discovered or rediscovered superfoods!
