Goji berries, chia seeds, avocados, matcha powder and quinoa. The list of exciting superfoods is long. Since they are considered particularly nutrient-rich foods, exotic fruits and seeds have experienced a real boom in recent years.
However, domestic products contain just as many vitamins, proteins, and antioxidants without long transport routes from tropical countries. Another plus point: the wallet is also happy because they are usually much cheaper than the well-traveled superfoods from South America or Asia!
These 5 local foods are just as healthy as exotic superfoods
Flax seeds instead of chia seeds
Chia seeds are particularly popular with superfood fans because of their high protein and omega-3 content. The small black grains mostly come from South America and are eaten as a pudding or sprinkled over mueslis and smoothies.
Flax seeds are the perfect alternative. Their content of unsaturated fatty acids and fiber roughly corresponds to the range of chia seeds; the protein content is even higher! Therefore, both the nutrients and the effect on digestion are equivalent, but the local seeds are many times cheaper!
Black currant and sea buckthorn instead of goji berries
“Goji” is Chinese and means “luck.” No wonder because goji berries are real vitamin bombs with 48 milligrams of vitamin C per 100 grams. But here, too, local products compete with the exotic because blackcurrants or sea buckthorn berries contain even more vitamin C. While the dark berries contain 175 milligrams, the sea buckthorn berries contain 450 to 600 milligrams per 100 grams, ten times as much vitamin C as the berries dried goji berries! You can integrate the local miracle berries into your diet as juice, for example.
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Blueberries instead of açai berries
The açai berry, which has risen to the ranks of trend foods in an açai bowl, comes from South America like chia seeds. In addition to vitamins, the blueberry convinces its high content of antioxidants, calcium, magnesium, iron, and vitamins—the specialty: the high content of anthocyanins.
Anthocyanins are blue plant pigments among nature’s most powerful antioxidants and protect our cells from free radicals. But blueberries are also rich in anthocyanins. In addition, the fruits can be bought fresh and in organic quality in every supermarket, while the açai berries can usually only be purchased (expensive) as a powder or puree. But be careful: many blueberries come from Chile. So make sure to pay attention to the growing area when buying and choose fruits from your region.
Walnuts instead of avocado
Sure, avocados contain loads of healthy unsaturated fatty acids that have earned them the title of “superfood.” However, the green fruit is also considered an absolute climate killer: To create new space for avocado plantations, forests are burned and cleared. In addition, an avocado tree needs 50 liters of water per day, which in the dry growing areas of South America is then in short supply among the population.
Walnuts have a higher unsaturated fatty acid content, making them a perfect avocado substitute. Walnuts also provide omega 3, linoleic acid, potassium, magnesium, zinc, and iron.
Millet instead of quinoa
Quinoa has been known as a nutrient-rich food in the Andean regions of South America for around 6000 years. In Germany, the hype grain is particularly popular for vegans as a high-quality source of protein. In addition, the “gold of the Incas” scores with high iron values. The problem: In the growing areas, the price has risen to such an extent that some residents can no longer afford quinoa.
So rather switch to millet (or oats). The local grains also have valuable protein and plenty of iron. In addition, millet is grown in Europe and does not have to travel long distances. And if it has to be quinoa, make sure that it comes from Bavarian cultivation, for example – because the farmers have recognized that Andean gold grows well here too.
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