Superfoods have been on everyone’s lips for a few years now, and a real trend has sprung up around them. These days, you can hardly get past the bizarre-sounding berries and seeds in the supermarket. But what is actually behind them and what makes these foods so healthy?
WHAT ARE SUPERFOODS?
Superfoods are defined in the Duden dictionary as “especially healthy, nutrient-rich foods.” These foods are usually plant-based and contain high amounts of nutrients such as: proteins, vitamins, fiber, omega-3 fatty acids and antioxidants. The most common superfoods such as chia seeds, goji berries or açaí are usually grown outside of Europe. Due to the transport to Germany, our environment is affected to a high degree. Therefore, it is recommended to fall back on our domestic superfoods. These are often cheaper and have shorter transport distances, without ships or planes. In your own garden or at the weekly market, you can find a colorful variety of domestic superfoods that can support an environmentally friendly and healthy diet.
THE BEST LOCAL SUPERFOODS
Homegrown superfoods are not only delicious, but also very healthy. They are equally rich in antioxidants, fiber and nutrients, as well as vitamins and minerals. They even convince with other advantages, for example, they do not have to be frozen, powdered or freeze-dried to reach us. They can be harvested regionally and seasonally and thus be eaten fresh.
Following are seven local superfoods that can be easily integrated into everyday life and are available regionally depending on the season.
- Kale: Kale is one of the most nutrient-dense vegetables around. It is rich in vitamin C, calcium and iron and contains many antioxidants that can protect the body from free radicals. Kale is very versatile and can be used in smoothies, salads and soups.
- Flaxseeds: Flaxseeds are rich in omega-3 fatty acids, fiber and antioxidants. They can help lower cholesterol and improve digestion. Flaxseeds can be used as a topping on yogurt or cereal, or as an ingredient in baked goods.
- Berries: Berries such as blueberries, raspberries and strawberries are rich in antioxidants and vitamins. They can help reduce inflammation in the body and boost the immune system. Berries can be eaten as a snack or used in smoothies.
- Beetroot: Beetroot contains many nutrients such as iron, folic acid and potassium. It can help lower blood pressure and improve digestion. Beetroot can be served as a salad or side dish.
- Rosehip: Rosehips are rich in vitamin C and antioxidants. They can help reduce inflammation and boost the immune system. Rosehips can be used as a tea or in smoothies.
- Sauerkraut: Sauerkraut is a classic example of a domestic superfood that is often underestimated. Yet the lactic fermented cabbage is rich in vitamin C, fiber and lactic acid bacteria. The latter ensure a healthy intestinal flora and support the immune system. Sauerkraut can be eaten raw or cooked and is suitable as a side dish or as an ingredient in soups and stews. Sauerkraut can also be a healthy option as a snack between meals.
- Millet and oats: Millet and oats are great alternatives to the exotic superfood quinoa. Millet is rich in iron, magnesium and calcium and also contains all essential amino acids. Oats contain beta-glucans, which can lower cholesterol and strengthen the immune system. Both grains are excellent ingredients in mueslis, porridges or as a side dish to vegetable dishes.
German superfoods are in no way inferior to the much-advertised trend foods from exotic countries. The foods presented are true nutrient packages that can be easily integrated into the diet.
Nevertheless, a healthy and balanced diet consists of the entire food palette. A plant-rich diet that includes whole grain products on a daily basis, as well as a varied selection of vegetables, provides the body with sufficient nutrients and minerals. Superfoods can be used to supplement this, but are not essential for a complete diet.
If you still want to supplement your diet with them, try the local, environmentally friendly options.